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he research is pretty clear on the

benefits of resistance training. If you
want to achieve permanent fat loss,
get toned, avoid osteoporosis and
even boost your cardiovascular health1,
you need to include some weight training in
your workout schedule.

challenging your body for the best, longterm results.

If youre new to resistance, or you just love

the buzz of group X classes and great
music, BODYPUMP is a great place to start.

If youve been training for more than a

year, you should aim to be working with
the top-end intermediate weights as
shown in the table. If you follow a regular
training programme (2-3 times a week),
follow guidelines and regularly progress
the weights, this weights range is easily
achievable within the period given.

Class kicks off with a warm-up using light

weights before your instructor guides you
through a session designed to hit you from
every angle, including your chest, back,
shoulders and abs. Finally, youll get a
chance to prep and repair your muscles
with stretches and lower-tempo work.
Theres a new routine and new music
every three months so youre constantly

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To get the most out of your progression to

BODYPUMP pro, keep our weights guide
on file and check in regularly.

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If youre very new to BODYPUMP, or are

coming back to class following injury or
other event, speak to your instructor for
individual advice.

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BEGINNER

INTERMEDIATE

(0-12 classes, 0-3 months)

(12-60 classes, 3-9 months)

2.5

3-5

3.5-5

6-15

2.5

4-10

3.5-5

5-11

Warm-up

Go light

Squats/legs

Increase x2 or x3

Chest

Reduce by a third or a half

Back

Add 1 or 2kg

Triceps/arms

Slightly heavier than warm-up

2.5

3-6

Biceps/arms

Slightly heavier than warm-up

2.5

3-6

Lunges/legs

As chest/back

2.5 or no weight

4-10

Shoulders

Slightly heavier than warm-up

1.75-2.5

3-6

Abs

Generally no weight

Cool-down

No weight

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In a study2 looking at the effects
of resistance training, researchers
compared a diet group, a diet plus
aerobic training group, and finally a diet
plus aerobic training plus weight training
group.
After 12 weeks, the diet group had lost
14.6lbs of fat, the aerobic group had lost
15.6lbs of fat, while the weight training
group had lost 21.1lbs of fat.
The inclusion of weight training resulted
in a much higher level of fat loss than
dieting alone. More significantly, the
addition of aerobic training to dieting
resulted in a total loss of only one pound
more than dieting alone not much
return for a significant amount of aerobic
training.
1. www.fitpro.com/news
2. Kramer V et al (1999), Influence of exercise training
on physiological and performance changes with weight
loss in men, Med. Sci. Sports Exerc., 31(9):1320-1329.

Want to teach BODYPUMP? Training routes, funding and the inside angle on what the works like: www.fitpro.com/lesmills

12 | KIA ORA