Body Pump - what do I need to know?

[FourEyesGood]

I’ve just booked in for my first Body Pump class at the gym tomorrow morning. I’m 42, slightly overweight and reasonably fit. I’m very nervous about it - can anyone give me any hints or tips that might make me feel more prepared or less nervous?

Just use the bar only for your first class. This will help you learn the forms and then add light weights on the next class!

You could add a light weight to the legs tracks but i would just do the bar x

That’s really useful - thank you!

Go in speak to the instructor and they will guide you. Don't be nervous, it's not like aerobics where everyone is moving around the room.
You will ache the day after btw 🙂

Get there a wee bit early so you can set up your equipment. Normally have a step for lying down on for the chest track and then a bar and a selection of weights. The instructor should guide as to when to increase or decrease your weights although you could stay with your warm up weight for the whole class until you get your technique sorted.

A full hour will include warm up, squat track, chest, back, triceps, biceps, lunge track, shoulders, core and cool down. A shorter class may have combined triceps/biceps and lunge/shoulder tracks or they may just miss out a couple of them.

They always follow the same format so you get to know which muscle group is coming next

Take a drink and a mat (if not provided) and enjoy

Ooooo how exciting! I love Bodypump and am an instructor (on maternity at the mo!) I think the main thing I would say is don’t expect too much of yourself for your first class, concentrate on following the the choreography and don’t worry what weights are on your bar (I would always advise to start with the lightest weight for class #1 and if you feel you can add more then great!)

Let your instructor know it’s your first time and they should show you how to set up and explain what goes on for you. Any injuries you have also let them know as they can modify things for you to avoid any exacerbation.

It’s endurance training and each muscle group can have anywhere between 100-200 reps so it’s a different style of workout if you’re used to the gym and hypertrophy training. Don’t let that put you off though, it’s amazing how quick you’ll get used to it! I personally haven’t done the newer releases due to COVID/pregnancy but I’m sure they’re great.

Try not to be too nervous, it’s a great, fun class and all the participants I’ve encountered have been been lovely! Even your instructor was a newbie once too so they will totally understand your nerves ❤️ I hope you really enjoy it xxxxx

And yes, look out for the DOMs afterwards. You will find muscles you haven't used for a while!

Get there in plenty of time to get all the kit together. I used the lightest weight (2x1.25kg) on the bar my first time. Take water. Make sure you can see the instructor as sometimes it's difficult to follow what they're saying over the music

Ohhh and also, if the place you’re doing it has smart bars (they are les mills bars and are black and red) they are heavier than your normal studio barbells so just use the bar in that case! 😊

For some tracks you might need loose plates without the bar so take some weights even if they are only 1kg. I did my 1st body pump about 13 years ago and it was the 1st class I'd done. Still do it a couple of times a week now.

You guys are great! Thanks! I’m really looking forward to it now. And yes, I’m expecting DOMS - I get that after Body Balance, so I’m definitely expecting some aching after Body Pump! I’ll be sure to let the instructor know I’m a newbie.

Position yourself so you can see the instructor fairly well, though not necessarily in the front row. Try not to be overwhelmed at how quickly the first track changes: it's just a warm up and covers all muscle groups. The rest are much more predictable. As you're reasonably fit, I'd start with the 1kg weights for the warm up, and go up to 2.5 kg for the squats (next track).

I take a small towel to lay on the step but not everyone does this. It does make it a bit more comfortable though. As a previous poster mentioned, try to arrive a bit early to set up the kit. We give our equipment a spray and wipe down first too, which takes a minute or two.

Have fun. It's a great class which can be quite addictive.

They normally ask if anyone is new at the start of the class. They are normally the ones that look scared . Enjoy yourself and don't swing that bar! Why not look at YouTube videos and that would give an idea of what to expect

Start low. Bar only or even no weights . Stop if you’ve done enough reps for each track. Don’t feel you have to “ keep up “

Get close to the instructor, and take all the corrections & notes on your technique that you can. Introduce yourself and get tips on good form!

Keep your weight back in your heels for squats and keep your abs braced throughout - in press ups even from the knees, for example.

Bodyweight is fine for lunges.

Keep the weights light, and focus on form eg don't use momentum in the bicep track - keep your elbows close to your waist to try to isolate the bicep. Same with tricep tracks - if they're bodyweight, focus on bending your elbows & take the weight in your triceps rather than just bending your knees. And so on - a good instructor will give you cues for form.

I also find that trying to keep in time with the music helps me keep a rhythm in my body & breath, which helps with the demands of the class.

Pump classes which use counts of 10 rather than 8 make my teeth itch. Music is usually in counts of 8 old dancer

I did it! It was great, although I know I’m going to really ache in the morning. I used the lightest weight options and the instructor kept an eye on what I was doing, giving me pointers if I didn’t get something. I’ve already booked in for next week, and I might try to build up to doing it twice a week if I can (although I do Body Balance too, and I don’t know if I’ll be able to fit three classes into one week in term time).
Thanks for all of the advice, everyone!

Make sure you go on a longish walk tomorrow or a swim.

So glad you enjoyed it. I got back into it after a 20 year gap!

Well done!

I’ve got my first body pump tonight so this thread has really helped! Thank you!

I went last night and the routine had changed - lunge/squat with the bar in front, feet together then lift the bar overhead. It buuuurrrrned 🥵