Body pump question for regulars

[BoogieWonder]

I've been going to Body Pump for a few months now. A lot of people in the classes I go to just use bodyweight for the lunge track. I'm just curious why this is.

I've always done it with weights, either bar or holding plates depending on what the instructor advises. Most of the people that do bodyweight for the lunge track are doing way, way heavier weights than me for every other track, so it's obviously not that I'm stronger, so I've started wondering whether bodyweight is better for some reason?

Is it that I should be going harder on the other tracks and upping weights so I don't have enough left to do the lunges with weights? Or is bodyweight better to ensure better form or something?

I've thought that maybe it just might be a personal preference thing, or injury related, but there's so many people in my classes doing it that I'm now thinking there must be a reason!

Ignore me. I got squats and lunges mixed up!

The lunge track is by far the most intense for me, usually with lots of pulses. It also comes quite late in the class and after squats so my legs are already tired so I tend to drop my weights drastically.

If you can manage it with heavier weights then keep going, I’m hoping to get to that stage.

Same! I think just body weight is kinder on your knees too. I go heavy on first 3 tracks after warm up and then I’m tired.

I hate the lunge track! I find it very intense and I don’t have great balance either. I find it easier to keep my form without weights.

Maybe they have dodgy knees - lunges are awful for mine which have problems with dislocation.

Interesting comments. I do 3 pump classes a week and agree that people often use light or no weights. I also think it's due to balance issues and being one of the last tracks.
I love pump and am seeing big differences in my arms and shoulders at 66.

I love the lunge track, although I don’t like it when they try to do shoulders at the same time. When I am lunging I like to go as low as possible and I find that challenging enough without weights.

That’s interesting. I teach BP 4 x week and most of my participants would use a plate (or bar if that’s an option) but maybe 1/4 or 1/3 in each class do bodyweight only.

I reckon a lunge in itself is a tough enough exercise that lots of people don’t feel they need to add extra weight. The mechanics of the movement itself puts the muscles under a fair bit of tension even without weights. Technique might be another issue- of all the exercises we do, lunges are the ones where I see the most dodgy technique (it’s more difficult to get a bicep curl or deadlift wrong for example) so perhaps some people are just wanting to really focus on their technique. Also PP said, as it’s towards the end of the class, perhaps people are just feeling the fatigue at that point.

And yes, as @Nowdontmakeamess says, lots of people have dodgy knees!

I struggle to put the bar on my shoulders, it's really painful.

This is all interesting, thanks.

Technique might be another issue- of all the exercises we do, lunges are the ones where I see the most dodgy technique.

as I'm quite new to it, it's possible my technique is not as good as it could be, so maybe I should take the weight off.

I go heavy in squats, well heavy for me compared to my warm up weight but definitely not heavy compared to others! I struggle a bit going heavy in the back track as the rows and deadlifts are fine but then it can be tricky if there's too much clean and press! I actually like the current back one for being able to add a bit more on part way through when they change to fewer clean and press.

I find the lunge technique challenging balance wise, I work hard on sitting back with weight in front foot and it’s quite a challenging exercise that way - think of a wall sit with no wall and one leg… plus the challenge on knees. So I sometimes use small weights but often still body weight

I've recently started wearing adidas dropset trainers 👟 which are designed for weightlifting and are flatter and wider, this helps a lot with balance especially in the lung track.

Depends why you're going to Pump really. I'm a runner and, instead of doing heavy weights in the gym when I'm training for a target race, I go to Pump instead as it's a much lighter version of strength work and less likely to put pressure through joints I'm trying to protect.

People around me possibly look at me and wonder why this fit-looking woman is "only" working at bodyweight for some tracks and going heavy on others, but i guess they don't see the rest of my fitness routine.

For me it’s because of knee issues. I’m hypermobile and at the moment my right need keeps popping out. Squats aren’t too bad so I’m back to some light weight, but lunges are harder. Currently just on body weight until it strengthens a bit :(

Its a bit depressing really as I can do much heavier but my stupid connective tissue!