Happy Friday, indeed! What an incredible week it’s been, eh?
- I told my story of being a past emotional eater
- I tried to help out my fellow gym goers with some vocab lessons
- Sweets are as much a part of my life as sweat is
- Meal time is a great time to kick back and eat delicious food….
- …but be wary of the speed factor
Body PUMP Weight Selection
As a BodyPUMP instructor, I get asked questions all the time about the format, why it works, how much weight to lift, what kinds of changes are to be expected, how the music is picked, what the class looks like, and much, much more.
While I love answering these questions, each one is actually quite personal.
You see, we are each at various fitness levels (YAH fit!)and have different exercise experiences. However, BodyPUMP is a class designed to challenge the body through various weight lifting moves, and for each person that is where the variety plays its part.
Each music piece, or track, is designed to target one specific group of muscles, and take that to muscle fatigue. As such, it is important to know what kind of weight to lift……or else the class could turn into boring monotony and unrecognized goals.
The class is done with a bar, with plates added on the ends (= barbell). The plates can be removed and changed, which allows the participant to alter his/her weight selection dependent on his/her goals, the muscle group being worked, fitness status, and exercise experience.
BodyPUMP works because as the research supports, doing resistance training (i.e. lifting weights) for long periods of time with less weight offers the same, if not more, fat-burning, toning, and strengthening benefits than does lifting a huge amount of weight for short periods of time (think bodybuilders).
BodyPUMP seems to appeal to women because it allows for muscle endurance training, muscle strength increases, increased fat burning (it’s how to shed body fat!!), high calorie output, a fun atmosphere, and an opportunity to see changes and advancements in weight amount (on the bar) and definition of the muscles. Not to mention the great music! **Men like it too, but they might be scared away by all the women, and think it is a wimpy class (which is completely false–the creator of BodyPUMP is in fact, a man.)
All weight selection in BP is based off of a warm-up weight (and a ratio for each track), and can change from release to release, so choose what is best for you. However, below are some ideas of weight selection for various groups.
*this is the weight of the plates combined (not including the 1-2 lb bar weight)
- Warm-up: 10 lb. (5 pound plate on both sides of the bar)
- Squats: 30 lb. (heaviest weight of the class)
- Chest: 10 lb.
- Back: 20 lb.
- Triceps: 12 lb.
- Biceps: 10 lb.
- Lunges/Hamstrings: 20 lb.
- Shoulders: 10 lb.
- Abs: 10 lb
Suggested Body PUMP weight selection for Regular Attendees (go to BP 2x/week)
- Warm-up: 15 lb.
- Squats: 40 lb.
- Chest: 25 lb.
- Back: 30 lb.
- Triceps: 15 lb.
- Biceps: 12 lb
- Lunges/Hamstrings: 30 lb.
- Shoulders: 10 lb.
- Abs: 10 lb.
Suggested Body PUMP weight selection for Advanced (i.e. instructors or those who have been going 3x+/week for at least 3 months)
*this is where I am at now, when teaching (as opposed to a few months ago) (<—-for those who are interested);
**as is the case for everyone, we can always increase in muscle strength & add more (plates!) as we continue to weight train (overtime)
- Warm-up: 25 lb.
- Squats: 55 lb.
- Chest: 35 lb.
- Back: 40 lb.
- Triceps: 30 lb.
- Biceps: 25 lb.
- Lunges/Hamstrings: 40 lb.
- Shoulders: 25 lb.
- Abs: 10 lb.
Hopefully that answered some questions as to where you might want to be on your first BodyPUMP class in terms of weights, and where you might want to head as you continue to go to BodyPUMP!
I can only add my personal experience and observations that BodyPUMP has done more for my muscles, my overall (better!) toned look, confidence levels, greater fat loss, and metabolism boosts than any other exercise class or regimen I have ever done or taken.
Have a GREAT weekend
What was YOUR first impression of BodyPUMP?? For those of you who go often, have YOU seen any positive changes?? Weekend plans—anyone?!?