Be Strong. Be Fit.


Review of Body Pump – An Aerobic Strength Training Class

August 23rd, 2007 · 69 Comments ·


One of the main reasons I left Clark Hatch for True Fitness is because of Les Mills classes. I have always curious about these classes, especially Body Pump. What made me curious is how the 1-hour class can be conducted with compelling choreography. So, I attended Body Pump on the first day I joined my new gym.

What is Body Pump? Wonder why the inventor did not call it Body Inflate or Body Pop. How about Body Bomb or Body Hard? Why the sky is blue?

OK, back to the topic. So, are you tired of working out alone?


Now, you have a choice – weight lifting exercise in big group. Body Pump is a mixture of aerobic exercise with weight lifting training. According to Les Mills website, Body Pump can help you to:

  • Burn between 250 and 600 calories per class (depending on your effort)
  • Improve strength
  • Shape and tone muscles
  • Improve bone density (helps ward off osteoporosis)


My First Body Pump Class
When I first entered the class, was shocked to find out that ladies outnumbered guys. Before the class started, like everyone else, I first took a platform (use as a bench), a bar and some weights. Once I felt that the weights were like plastic material, I was wondering whether guys can get a real workout with them. I have been doing weight training for close to two years, so, I took some heavy weight. Also, I told myself I better took more weights than the lady beside me. This choice was a big mistake indeed which I will share with you why.



For the 1-hour class, all the major muscle groups are worked out, from the warm up through legs, chest, back, triceps, biceps, shoulders and abdominals, before the stretch and cool down. Each exercise lasts the length of one track of music (which is about 4 to 5 minutes), with pauses between tracks used to alter weight levels. Every exercise was wrapped up with a well deserved stretch to help with muscle recovery.


After few classes, I realized that Les Mill has 45-minutes class too – eight-track format is used, omitting the triceps and biceps tracks.

Though with a pause between each track, I had to admit that my first class pretty challenging. Normally, for my weight training, after a set, I will take my time to rest before proceed to next set. But, in the class, I had to start lifting again once the instructor started doing it. Therefore, during my first class, at the end of the bicep curls track, my biceps almost exploded and they hurt so much. So, light weight is a better choice.

You may hear some jargons mentioned by the instructor. These all are Body Pump moves. Once you attended few more classes, you will know what they meant when they mentioned squats, chest press, dead row, clean and press, bicep curl and lunges.

So, I came out with my exhausted muscles all over my body after my first class. Felt good though.



What I Like About Body Pump:

  • Body Pump is a strength endurance training class. Not just an aerobic exercise. If done correctly, it actually help increase muscle tone and definition .
  • Most of the exercises are based around weights ranging from 1 kg to 5 kg. You choose the weight that you are comfortable with. As you progress, you can continue to with increased load. On few occasions, I can even choose the exercise option, either using the bar or just the weight.
  • Since Body Bump involves weight training, much the same principles apply as would for strength training. Therefore, it should be done two to three times a week, with a day rest between each session. Do not attend the class consecutively two days. Let your muscles have time to rest for recovery.
  • If you think you will get bored with the same music, no worry. Les Mills releases new Body Pump class every three months with new music and choreography.


Mun’s Advice:

  • One should focus in the forms than taking heavy weights. I went for heavy weights and failed to maintain the correct postures after few repetitions. Worse, muscles sore like hell after the first class. So, swallow your ego.
    • Always keep your joints slightly bent. Do not lock it out.
    • Perform the movements with controlled actions. Not jerky so that you will not get injured.
  • Do not increase your weight too quick. For beginner, your muscles adapt more slowly, but once your body gets used to it, you will see the strength gain.
  • Wear comfortable clothing which will absorb sweat.
  • Bring a water bottle and towel. I did not bring my bottle on my first time and I had to run in and out to drink water.
  • If it is your first time to Body Pump, arrive early so that the instructor can help you set up, show you how the equipment is used, and how much weight you should use for your first class.


I hope that this BODYPUMP review is helpful. I encourage you to try the program and share with me what you think.

You may want to check out my review of other Les Mills fitness classes.



Category: Les Mills

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69 responses so far ↓
  • Angie Tan // Aug 23, 2007 at 7:50 PM

    Cool!! Thanks for the tip.

    I’ve been observing from the sidelines for a while. I think I will join when I’ve got more strength. Right now, I’m concentrating on my core muscles.

  • Mun // Aug 29, 2007 at 12:18 AM

    Angie, once you have joined the class, do let me know how it goes. ;o)

  • zz // Sep 3, 2007 at 8:52 PM

    this is the first i ever heard of body pump and les mills. i am not a regular gym goer, though came across your site via reddit, and am reading most of the posts :)
    i’ve been a member of this gym at mumbai, india for close to 5 years, but have gone less than 30 times during teh whole time. and i sit before a comp the whole day at work, and i guess i am about 20 kgs overweight. getting fit is something i’ve been putting off – and not taking seriously. now i guess it is time to start. nice site.

  • Elvina // Sep 6, 2007 at 1:08 PM

    I love bodypump a lot. I used to attend only once a week thinking it would help me to tone up…yeah it did but very minimal result. Then I’ve started attending 3 times per week now .. and the results are good. Am very happy with pump classes.. It really make me work hard .. I do not really increase the weights but I rather focus more on doing each track with the correct technique. I still have the same result… I will continue with this work out. And by the way Mun, I really love your blog. Informative and it’s fun reading all the comments too :) Keep up the good work!

  • Victoria // Sep 19, 2007 at 10:15 PM

    Hi there, I will be moving to Mumbai in November and was really excited to see this conversation – are you telling me they have the BODYPUMP classes in Mumbai???? Do tell, which gym!

    Look fowrard to hearing from you.
    An avid pump devotee.

  • zz // Sep 19, 2007 at 10:33 PM

    I am not exactly sure there are body pump classes in any of the gyms in mumbai. my comment was more about my laziness in getting to the gym in teh first place, not about the bodypump classes. there are a few good gyms in mumbai – one chain called Talwalkars are pretty much decent, but crowded. There are a few good niche ones, so you’ll have to hunt around and see if they have body pump sessions. i might actually dig up and see which gym has bodypump classes, and will inform you if i find. have fun in mumbai when you’re here.


  • Victoria // Sep 20, 2007 at 2:11 PM

    Thanks for your fast response ZZ.

    Would be hugely appreciated if you did manage to find something out re classes, but Im also trying to contact Les Mills about bringing BODY classes out to Mumbai myself….will keep you posted!

    Yes, looking forward to moving to Mumbai myself. we are currently living in Sweden which is nice, but quiet and conservative – I miss the energy of Asia! 6 weeks to go…

  • zz // Sep 20, 2007 at 7:38 PM

    woah, nice! someone bringing the classes to mumbai would be nice. Am planning to call up a few of the better gyms in mumbai this weekend to figure out if they have bodypump sessions. my gut feeling is there arent gyms out there offering it.

  • sassyjam // Oct 11, 2007 at 11:51 PM

    Body Pump’s awesome!..
    i loved the class the moment i started it. i love the fact that you can push and monitor yourself buy adding more weights and see the difference

  • Maggie Miller // Dec 14, 2007 at 10:17 AM

    Where do I buy bodypump equipment?

  • Adrian Tiernan // Dec 19, 2007 at 1:58 PM

    Hi all
    Ive been doing free wheight training for 3 years now 3 days a week with two days in between cardio.
    In the last 6 months i had hit a plato.
    So i replaced one of my cardio days with a pump class.
    Its worked wonders it has broken my plato with my free wheights and also give my muscles more definition.
    I will keep this up for as long i can

  • ali hassan // Dec 21, 2007 at 9:41 PM

    hey friends…….

    next wednesday i m travelling to mumbai…… and i will findout which club give offer the bodypump claSS……

    merry crismas and happy new year

    love u all ali hassan

  • Susen // Jan 24, 2008 at 4:53 PM

    Thanks for all the tips. I had a knee injury; been working with a personal trainer but this week thought I would add Body Pump. Thanks to you chose light weights and found the class comfortable. Will add more weight gradually. The teacher was very good and made sure I was comfortable.
    As said in previous posts the class was about 90% women.
    (Did the class in LA Fitness, Victoria, London. Instructor was Becky)

  • ali hassan // Jan 28, 2008 at 4:31 PM

    hi friends……. i was searching bodypump class in mumbai but nobady offer suh lesmills class……i feel bad…… but i m planing to open my owb brand in mumbai……. and i will keep all lesmills class……..

    well next month i will go back to kuwait…. and start my own bodypump class…… soo see u there

  • karen // Feb 1, 2008 at 11:28 AM

    hi mun,
    i am an avid reader of ur blog. i have been doing body pump ,off and on for over 6 months. last week i saw a picture of myself and realised i looked like a deformed body bulder. my shoulders and chest were huge but my lower body was small.. i really dont know what i have been doing wrong. Have i been carrying too heavy weights for the shoulder and chest exercises.. its really not flattering to look like he man if ur a woman u know? so i have decided to stay off pump class for a while and do more cardio stuff..

    what would you suggest i do? i work out primarily to burn fat and tone up. i want the buffed look but not to this extent la..

    please help.

  • Adrian // Mar 4, 2008 at 9:45 AM

    Try to introduce a mid to lower body work out for you legs and abs .eg free weights or weight machines at least once a week.
    This may even up your body profile and give the impression of a small upper body.

  • Patrick // Mar 20, 2008 at 3:22 PM

    Hi Mun.

    Well done on giving it a go. Even more so well done on the review. Entertaining and quite accurate. I’m a BodyPump instructor in Australia, where the program is very popular.

    You are perfectly correct in your advice about the weight selection. All too often, i see newcomers set themselves up with the same weights they use in their free weigths session.

    Bodypump is all about strength and endurance, not massive weights. Sure, most weightlifters can squat most of their body weight for 3 * 10 sets, but that’s not something you can do when a typical Pump squat track has between 80 and 100 squats.

    As i always tell my classes, form is more important than weights.

    Again, good work and i hope you’re enjoying your classes.


  • Sandi // Jul 29, 2008 at 4:12 AM

    Hi, I am a Body Jam addict, and recently joint Body Pump as well in order to get some more definition and burn some more calories. I am planning to do 2 a week Pump, and twice a week Body Jam. I wonder how long do I have to do Pump before I see results.
    How many sessions will I have to do to start seeing some body changes?

  • Adrian // Jul 29, 2008 at 11:52 AM

    I would a least go 3 days a week for the two weeks and make sure you are at least giving it 90 to 100% effort on your weights side of things .but still being able to keep correct form you want to walk out of there knowing you couldnt realy go any harder.
    I am sure if you kept this up you would notice changes in youe body profile fairly soon. say within 3 to 4 week sessions

  • Nadz // Oct 11, 2008 at 8:21 PM

    Hi Guys,

    It was interesting to read all of your comments.

    I have a question for you tho… I’ve been doing les mills step classes for a while now and absolutely love them.

    However.. I did pump classes as well for about 3 weeks at one stage and started to notice i was getting bulkier. I don’t want to do that obviously.. Has anyone else had this problem? Is it all in my head? I think i must build muscle easy as i gained almost 2 kgs when i did it…. Any comments? advice? I’d like to tone… down rather than up :)

  • Mun // Oct 11, 2008 at 9:51 PM

    To karen and Nadz: It is common to see your weight goes up a little bit after you have regularly attended Body Pump. The increase is because of the build up of your muscle which is heavier than fat.

    I suggest you to incorporate cardiovascular exercise too. Try out Body Jam.

  • ali // Oct 12, 2008 at 2:00 AM

    well direct com to the point……. when u do same weight training ur bone density will go high thats y u when u weight ur self u feel that u gain 1 or 2 kg …. but chek ur body fat % i m sure ur body fat will go down and fat free mass u will gain…..

    well i m teaching bodypump since 2years now…. and bodypump is low weight and high repition workout so there is no chance for gaining any weight … it will just tone ur body and gain muscels…..

    if u have good food,good gym,good exercise program,good equipment, then there in no chance to gain any weight…..

    fitness is battle

  • Karen // Oct 12, 2008 at 1:17 PM

    Hi All. there is this new thingy at celebrity fitness called PowerJump. Has anyone tried it yet?

    Thanks for the advice mun, i am now doing more cardio like body combat, RPM and working out on the machines.

    I would like to ask for an article on women building muscles. I know women cant get as bulky as men, but i have seen some women, eg; instructors at the gym and some women on tv who have pretty decent muscles. How does one get that effect of well toned, muscular arms and thighs.

    Also i just started taking a drink supplement called Sculpt. Its got whey protein and soy protein in it. It has helped me feel more energized and less hungry. Any tips on taking supplements?

    thankand regards

  • ali // Oct 15, 2008 at 3:10 PM

    powerjump is not new aerobic classes its called U Rebounding classes people change the name.. and i teach u rebounding classes

  • Shane // Oct 23, 2008 at 9:33 PM

    Hope Your instruction is good and good to know more about your style of aerobics..Keep on going..Hope you to make total performance based on aerobics..

  • ttraynor // Nov 23, 2008 at 2:40 AM

    I have taken three clients out of “Bodypump World” and introduced them to proper and scientifically proven strength and conditioning training. All three changed their appearance and strength more in 6-30-minute training sessions than they did in many months of Bodypump attendance. They subsequently quit doing Bodypump and have gotten me three more clients by virtue of people noticing their physical transformation in just 3-4 weeks after starting with me.

    Don’t get me wrong–it is not about ME being such a great trainer (but I am pretty good….) but more about leading them out of the hype and getting down to hard, progressive training–REAL training. Frankly, I was astounded how unconditioned, weak and physically unable to dig down and really train–practically as bad a couch-potato walking in and starting from ground-zero…Mind blowing–to the point I was motivated to make this post.

    Another benefit to doing real training is that they save about 2 hours of time a week they can give back to their families, careers, etc. Your time IS your life–stop wasting it.

    Wouldn’t you want to know if there was a better/best way to get fit, strong and lean? Sorry to all the “true believers”, there IS a better, more effective way to train which takes less personal time. It is what it is….

  • Sabarish // Dec 24, 2008 at 2:16 AM

    Yesterday was my first body pump class…yes!! i did the same mistake..i used heavier weights as i felt it should be a cakewalk (as a macho). But hell no those made my life tougher…i managed to scrape through the end routines. After the class my instructor (so lovely of her) told me my mistakes..about my erect knee and less width of my legs for squats and obviously the weights. I am looking forward to the next class…its a FANTABOLOUS one….really blew me away.

  • Adrian // Dec 24, 2008 at 9:12 AM

    Thats the great thing about it..the more you go the more you enjoy you dont have to try and remember the routines as much

  • alexandra // Jan 12, 2009 at 5:50 PM

    Hi there i would like to know if it is ok to attend two bodypump classes in one day ? my timetable for one week looks like this Monday:BP one hour in the morning and another one in the evening, Tuesday evening : LBT>legas /bums and tums, Friday: Step, Saturday: BP and Body Balance. Does my workout routine looks ok? i must say that i just started to do bodypump twice a day…i am tall female….1.80 cm tall and i weigh 65kgs.

  • Misokefoloi // Feb 21, 2009 at 2:53 PM

    alexandra, not a good idea. See how you feel after one.

  • karen // May 20, 2009 at 9:28 AM

    Hey Mum,
    hows it going?
    I got a question to ask abt body pump.

    I have since earlier last month increased my weights when doing body pump. I have been doing at least 1 – 2 classes a week. I dont caarry that much though, 10 – 11kgs at max in the squat track.

    But recently though i have realised that my lower back seems to really ache while doing the squats. Would you know whats causing this. I have been doing pump for over a year now and have not had this problem ever.

    looking forward to your replies.


  • Jennifer // Jun 1, 2009 at 10:20 PM

    I have been taking Body Pump classes at Bangor-Brewer Athletic Club in Brewer, Maine for two months now and WHAT A DIFFERENCE it has made to my body and workouts!!!! I love, love, love it!!!!! Anxiously awaiting the new release!!!

  • Sharon B // Jun 4, 2009 at 12:18 AM

    I love body pump! I’ve been taking classes [3x week] now since May 2008 and have seen huge results! I’ve steadily increased my weights over time and it has really paid off.

  • Nisha // Jul 3, 2009 at 5:58 PM

    Body Pump is a great fun class and a good introduction for people who are scared of weights.

    BUT It is not resistance training! It is an aerobic workout!!!!

    We have 3 energy systems in our body – ATP-CP; Glycolysis; Oxidative.

    The oxidative system is for lower intensity, longer duration activities such as classes requiring you to complete 1000’s of repetitions. This is the AEROBIC system.

    Body Pump uses the oxidative system and hence is an aerobic workout. It does not build strength, it does not build lean muscle. In fact it burns muscles for energy – not good when you consider that muscle burns fat.

    It does train muscle endurance, but this is NOT the same thing as strength.

    True strength training with heavier weights, lower reps and higher intensity activity is much more effective at conditioning the body, (i.e. you’ll get results fatser from training this way)

  • Toni // Jul 10, 2009 at 5:44 AM

    I love bodypump! I do not know why everyone keeps saying this is an aerobic workout. My heart rate only really goes up during lunges. I do not feel it is aerobic at all. 4 tracks are down on the bench or floor laying down. I also do body combat and I run for my cardio.
    Anyway, I love it. It is a fun way to do weight training and all of my muscles are fatigued at the end. Going to the gym 6 days a week splitting up the body parts and doing heavy weights is BORING to me. Go body pump!

  • Nisha // Jul 10, 2009 at 3:56 PM

    Hey, I do think bodypump is a great fun class – don’t get me wrong- I teach classes too, but I think the name suggests that it is something that it is not.

    There are loads of great reasons to go to a bodypump or any other aerobics class – They are great social interaction, the musci is motivating and fun and if you have a great teacher it can be really inspiring.

    The workout IS GOOD – for what it is – a muscle endurance aerobic workout, that really challenges your cardiovascular system and your muscle endurance. Sure your muscles will be fatigued after a class – So they should be, you’ve worked the slow twitch fibres really hard. BUT you haven’t touched the fast twictch fibres, or worked the muscle for power or strength. A muscle needs to be worked across all 3 of these areas to be truly efficient at performing it’s job.

    So I’m not slating pump – just spelling out the scientific facts. It does not give you the same results as a targeted resistance workout plan, because it does not act on the muscle fibres in the same way as resistance training – I think we can at least agree on that because you FEEL the difference between the two workouts and you recognise that they are different forms of training.

    Now heart rate is not an indicator of whther something is aerobic or not. EG. try squatting 70kg a few times and tell me that your heart rate is not elevated… Nor is whether you are standing or lying down. An exercise is calssified as aerobic if it uses the oxidative aerobic system for energy production. (the hand baike is a good example – it sitting down and only using your arms – but still aerobic yeah?)

    In fact if your heart rate is ONLY going up in the lunge track then you’re definitely not working hard enough on every other track. Either because your body has adapted to the class and you are now at a plateau from doing the same training every week, or because you need to use heavier weights or a higher step to increase the difficulty of the exercise.

    Look, I think I’m gonna sign off here before I end up writing war and peace ;0) .

    Let me say again – Pump has it’s place – it’s a great class otherwise I wouldn’t teach it but I think people need to know the facts. It is what it is, a great aerobic workout.

  • Lydia // Aug 8, 2009 at 10:05 PM

    I LOVE bodypump, although there are weeks where i can only attend once a week (i aim for twice a week), three if i’m lucky!!! I don’t know if its me or the room, but when squat track ends, my face is covered in sweat… same with the back, tricep, shoulder…. just curious, does anyone sweat through bodypump? checking to see if its good or not…

  • Jane // Aug 13, 2009 at 9:03 AM

    I take a body pump class at the gym and love it ! I do have a bar and set of weights at home. I’am looking for a body pump dvd to use at home on the days or weeks that I miss class. Do you know if there is anywhere that I can purchase one.

  • Nisha // Aug 14, 2009 at 4:00 PM


    Body Pump is a studio class designed by Les Mills to be taught by instructors only. It would not be safe to produce a home workout DVD because of the nature of the exercise involved.


  • Beth // Aug 18, 2009 at 7:07 AM

    Hi! I have been doing these body pump classes and am really interested in becoming an instructor.. I am a sophomore in college, is that to young to begin? I also wanted to begin doing the classes at my gym at school, since my school does not have Body Pump classes I figured I would just do them on my own. Where can I find a detailed description of exactly what to do during my workouts. I have all the music on cd’s but need a printed out guide to help me remember!

  • Nisha // Aug 18, 2009 at 7:52 PM


    The only way you can get certified as a Les Mills instructor (whether it be Body Pump, Body Jam, Body Balance….) is to be sponsored to do the course by a gym that holds a Les Mills licence.

    You also MUST have a Les Mills licence to run any BTS (body transformation systems) classes at any venue.

    If you do not have the proper certification you will not be able to get instructor insurance.

    You must also hold a BTS music licence to be able to use any of the Les Mills instructor CD’s in a public forum (ie a class).

    When you do your certification for any of the BTS systems – including Pump, you will receive a full instructor training pack. You will be assessed on 5 (as far as I can remember) core areas including execution, class magic, communication, instruction and some aother areas which I can’t recall off the top of my head.

    The instructor training pack includes instructor DVD, choreography notes, health and safety, etc…

    I don’t know what a sophomore is as I’m from the UK, but you should be able to teach from 16.

    Before you can apply to be an instructor you will have to complete your gym instructor certfication and your Exercise to Music module.

    There are several reputable companies that offer this certification but it’s not cheap.

    If you are serious about training as a fitness instructor then go for it as you will earn your education fees back, but it takes a while.

    Hpoe that helps.

    Here’s the Les Mills site for certification

  • Jessika // Aug 21, 2009 at 12:40 AM

    I have been attending Les Mills BodyPump classes regularly for a while now. I highly recommend it for ALL levels. When I first started I didn’t use any weight at all. Next week I’m going to the 3 day training to get certified to teach the classes.

  • astrothsknot // Nov 17, 2009 at 2:51 AM


    A sophmore is someone in their middle year (2nd) of an educational facility, be it school or college. I think Beth is in her 2nd year at college

  • Dina Van Minnen // Dec 29, 2009 at 2:54 PM

    Please can you let me know where these classes are held in the Los Angeles area?

  • CK // Jan 19, 2010 at 2:29 AM

    Nisha – before you spout “facts” about something – get them right! BodyPump does target slow twitch predominantly, but it does NOT miss fast twitch… Just because you don’t build big muscles from the workout doesn’t mean that you won’t build muscle….
    You’ve neglected to mention that slow twitch muscle fibre is the muscle which most women want to target, so the fear of “getting big” is not something they need to be concerned about when doing Pump. It might be aerobic, but it’s still weight training!

  • Nisha // Jan 19, 2010 at 5:12 PM

    CK – yes but the very nature of aerobic training is catabolic. The goal of the body during aerobic exercise is to break down fat but the body will seek any way to drop weight. As we know – the densest cells in the body are muscle.

    The body will break down muscle during aerobic activity – not primarily as an energy source – but to lighten the load to make its job easier.

    By contrast, the nature of higher intensity/short burst weight training is anabolic. The liver will release essential amino acids to send to the muscles to create the protein which comprises muscle.

  • Mary Sayers // Jan 21, 2010 at 10:58 PM

    I have a Body Pump VHS tape that I bought years ago at Sams club – it came with the bar & weights! I just started taking Bopy Pump classes at our YMCA & really like it again! I got the old tape out & use it whenever I can’t make it to the gym. They seem to have more exercises at the gym than on the the tape – I’m sure my tape is at least 10 yrs old.

  • JR // May 8, 2010 at 10:41 PM

    Started doing body pump this week. Worked my ass off…it was great and a nice change from the typical mon,wed,fri – chest, back, shoulders, blah, blah, blah. I am also doing some HIIT cardio on the days in between the body pump. Although I am quite sore from the days before I still need to get that cardio in. I have that endo/meso type body frame. Large shoulders, broad chest, but the old gut likes to hold onto that mid section fat making me look like a pear. LOL…So I am wondering is this the right thing to do? Is this too much cardio will there be a reverse effect? I would like to build muscle through the BODY PUMP but am worried that too much cardio is bad? Any help would be greatly appreciated!


  • kif // May 19, 2010 at 12:07 AM

    I do it liturally everyday.
    Best for shape , definition, Cardio, bone density and… Mind.
    Check Circuit training for similar effects.
    Kif. Brighton

  • Hari // Aug 10, 2010 at 12:25 PM

    nice blog…
    body pump is just awesome and it works wonders…October 2009 I was 104 kgs…and now (Aug 2010) I am 87…much of it was achieved by change in lifestyle…which involved eating right food by strictly counting the calories and the exercising.
    The exercise part was taken care by doing body pump and other group classes in the gym (truefitness, Singapore). I feel group classes like Body pump and body combat are far more effective as you tend to push your limits when in group and its never boring.

  • Mohsin // Oct 7, 2010 at 3:25 PM

    Hi Guys… I am Model by profession. Zareen Watson use to trained me for my core muscles at her personal studio. Now, she has come up with a gym located at Off Turner Road, Bandra West. I must say that its an amazing fitness center. They are more into functional training and group classes like fitwall with spin, bootcamp, mat pilates etc rather then lifting heavy weights which leads to muscle injury. Amazing equipments like Koko trainer, Swiss ball, medicine balls, bosu, kettlebells, ATS, Hydromassage bed etc…
    Truly a business class fitness center in Mumbai.

  • jill // Dec 14, 2010 at 9:02 PM

    you say you burn 250 and 600 calories per class depending on your effort. this is not entirely true. your calorie expenditure also depends on how much fat you have. the more fat you have, the more calories you burn. i put a lot of effort into the class, and it’s a struggle to burn 250 calories.

  • stacy // Jan 14, 2011 at 5:01 AM

    BodyPump is so awesome! I loved the music with the workouts and I felt like I was gaining more muscle and tone by doing small weights but more reps. I lost my most body weight doing that class. I highly recommend it to someone that doesn’t really like lifting weights because its all about form. Great class and great music!!!!

  • Lesley // Mar 21, 2011 at 10:15 AM

    I started at my Gym (Goodlife Fitness) 2 weeks ago, and I havent been at the gym in 10 years. My first day in the gym I did Bodypump. I was reeeeeally sore the next day but I kept at it. I did the class 3 times that week and Im down 5 pounds. I sweat my butt off and I loooooove the music. I look forward to my next class. Gyms are intimidating for people when they havent been in a while and I felt very comfortable in a class situation. Its a great class to “break the ice’ so to speak.

  • paddy // Apr 18, 2011 at 12:01 PM

    For the first 4 yrs of going to the gym regularly and watching through the window checking women and a few men doing body pump made me wonder laugh. I was like, they need to come out and do the real work in the gym lifting weights. After so many years realizing that i had great muscles but they were nonfunctional since i would tire easily and i had no endurance watsoever. then i decided to try body pump and i fell it love with it. It is by far the best thing i have ever done in the gym. It is vey addictive and i have never felt this good in my life.

  • Danny // May 20, 2011 at 6:56 AM

    I have been going to the gym of and on for over 8 years. I was a at around 10% bodyfat and 200 pounds for some time. I stopped going to the gym for about a good year. I gained 30 pounds. About 3 months ago i discovered body pump in my gym (24 hours fitness). I was hooked right away!!

    My first class was brutal but fun.. I was the only guy but it was nice to check out some nice ladies in there :) That only lasted a minute because the reality is you need to focus on the workout and add weight as you progress accordingly. After 3 months I lost over 20 pounds. I changed my diet too and take spin classes on the days I dont lift. Its not the all in all solution or ultimate training program, but its great fun and a complete work out that you feel great completeing.

  • Jay // Jun 15, 2011 at 9:19 PM

    Bodypump is not a new concept. High reps & exercises in rapid succession tones & builds stamina. Read any fitness mag & you’ll see this ongoing debate between low rep-heavy weights (for strength & size) & high reps-light weights (for endurance, conditioning, some cardio & muscle tone). Traditionally this type of exercise has been done with dumbbells, not barbells as in Bpump. I personally think dumbells are better–no fiddling with weight changes & collars. Its not a question of good or bad, its a question of objectives. Continually shifting the focus of your workout will help attain overall fitness so Bpump has its place. I disagree with a PT who states in his blog Bpump is useless & that a “real” weight program is necessary. Motivation here is the key. Stacking the weights to work towards a one or two rep max, then relaxing is easy. Pushing yourself to rep out or beyond rep out at a lighter weight is tough.

  • Kathy // Jun 18, 2011 at 4:12 AM

    I am about to start exercising again after a 10 year break (I’m 40 yr old female) – I used to do 3 step classes a week and did that for about 11 years – I loved it! . There are Les Mills classes in my area (but hardly any step classes) – I just don’t know which classes to do or how many per week. Any tips as to where to begin?

  • Evelyn // Jul 11, 2011 at 7:54 AM

    I am a 48 yr old woman have been doing body pump for 3 months now.. I love it . Its the best class at my Golds Gym.. Love the instructors and the friends I’ve made. Today I felt proud for a young man with downs syndrome how he worked himself off and how nice the staff was to him.. older woman and men are joining everyday ! I see womans in thier 70 s and its feels good to see everyone helping each other !

  • Susan // Aug 6, 2011 at 6:29 PM

    I only do body pump and spin classes, sometimes straight after one another 4 times a week. The definition in my back is great… I noticed a difference in the first few weeks.

  • Ania // Oct 19, 2011 at 8:18 PM

    The reason I think Bodypump is a great class is that if I go to the gym myself to do weight training, I’ll never push myself as hard as I do in bodypump. It’s easy to let yourself rest or not push yourself when it’s just you, but when you look around a room and see everyone else not giving up, it’s that extra, and necessary, motivation. I also read your bodyattack review, I really want to try that class but unfortunately our gym doesn’t offer it. Next on my list is Body Step!

  • Emma // Feb 16, 2012 at 9:51 PM

    Hi there I have returned to pump in the last 6 weeks, but have gained 5lbs!!?
    I only lift 10-12kg a time please hep shall i stop or add more classes or change diet?

  • Threez // Jul 2, 2012 at 3:25 PM

    Dear Mun, a GREAT review of Body Pump! Thanks! I just started and it’s a lot of fun. Keep writing, you’re hilarious!


  • John Boom // Oct 16, 2012 at 3:57 AM

    Pump aerobics originated at Boomas Gym Manly Sydney Australia 1990

  • Terra Simpson // Aug 5, 2014 at 1:01 PM

    I’ve got a question. I have a hard time with squats and lunges because of my pigeon toes. Do you think a foam roller with alot of stretching would help? I talked to my teacher about my lunges and recommended not using weights for my lunges. Not to mention I have issues with balance, core stability and range of motion.

  • Amanda // Apr 14, 2015 at 9:15 AM

    Hi mun,
    So I am 2 months post partum and I am loving my curves, but not so much this midsection and extra weight. So I joined body pump and I am loving this class!!! I feel like I can keep my curves, while also burning this fat! But after reading that I shouldn’t do this class every day I’m a little upset lol. I’m on my second week and ive literally been going mon-sat :/ I see that I am a little more muscular and I’m thinning out but not too much. So my question is, do u think in the long run I’ll mess my body up by going everyday? What if I go everyday but mon, wed, fri lift heavy, and then Tuesday, and Thursday just use my body weight (I’ve seen some women use only body weight) so then it can be like just a normal HIIT class without weights…..? Would that be ok?

  • Mun // Apr 22, 2015 at 5:22 PM

    Hi Amanda,

    No worry. Everyone goes through this stage – finding something new and doing it everyday. Doubt you will be able to maintain that routine in long run. If your body can take it, sure, you can do it everyday. If your goal is to slim down, don’t forget about controlling your diet.

  • John Boom // Sep 9, 2015 at 5:11 AM

    Pump Aerobics invented by John Boom at Boomas Gym, Manly Australia 1990

  • Denise // Apr 2, 2017 at 12:13 AM

    I agree with Nisha. Body pump will not help build muscle or increase strength. As a matter of fact, I think it over trains the muscles and can cause joint issues. I’ve been lifting weights for 35 years and was a competitive bodybuilder. Body pump is a waste of your effort. I took the class several times as change in my routine. My muscles got fatigued at the end of the track, but my heart did not increase very much. Cardio means your heart rate needs to be with in 60-80% of your maximum for at least 20min. That’s not happening here. I realized I’m better off doing 12-15 reps, super setting exercises and getting a better burn faster. Too many reps is ridiculous!!

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