Everything You Need to Know About BODYPUMP

Aug 10, 2022

Have you been curious to try a BODYPUMP class?

Want to start strength training but aren't sure how to start?

BODYPUMP is a great way to introduce weightlifting and start building full-body strength.

Here's everything you need to know about BODYPUMP and how it can help you reach your fitness goals fast!


BODYPUMP is a full-body barbell workout that will burn calories, shape, and tone your entire body, increase core strength and improve bone health.

Created by Les Mills, BODYPUMP combines scientifically-backed exercises, motivating instructors, and great music to help you to achieve a satisfying strength training workout.

What Exercises Do you Do During BODYPUMP?

Your standard BODYPUMP class uses 10 tracks focusing on different muscle groups.

You can expect many standard exercises like squats, bicep curls, pushups, and crunches. But it's not uncommon to have exercises like deadlifts, bent-over rows, overhead presses, lunges, and more in the mix!

How Much Weight Should You Use During BODYPUMP?

Because a BODYPUMP workout is structured around high repetitions, it is better to use lighter weights during class! There's no pressure for you to be lifting the heaviest weight possible.

However, to get the most out of your strength training, you'll need to lift more weight as you get stronger.

If you finish one track and feel ready to move on to the next immediately after, your resistance is probably too light, and you need to add more weight.

To progress in your strength training, we suggest grabbing extra-weight plates at the beginning of class to keep nearby. Pick a few tracks where you think you can use a heavier weight and add the weight plates to your bar, then remove them for the tracks you need a little less resistance to complete.

Remember: If the weight you are using is compromising your form, stop for a few reps and reset or drop the amount of weight you are lifting.

How Strong Do You Need to Be?

There is no strength requirement to take a BODYPUMP class successfully! The class has options that make it a suitable workout for all ability levels.

If you're new, start with very light weights (or even just the bar.)

Give yourself a class or two to familiarize yourself with the tracks and exercises, and you'll improve your fitness and strength in just a few sessions!

How Often Should You Do BODYPUMP?

BODYPUMP is an intense full-body workout. Because BODYPUMP challenges all your muscle groups, we suggest doing 2 or 3 classes a week with at least one day off in-between for recovery.

Add cardio, mobility, or heavier weight-lifting workouts into your current routine for the best fitness results!

Where Can You Take A BODYPUMP Class?

You can find BODYPUMP and more popular Les Mills classes at your local O2 Fitness Clubs!

Click here to find the next BODYPUMP class near you.

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