Les Mills BODYPUMP The Complete Guide.
Unlike traditional weightlifting, which often focuses on lifting heavy weights for fewer repetitions, BODYPUMP uses light to moderate weights with high repetitions. This method makes it accessible for beginners while still challenging for advanced exercisers. It is based on the “Rep Effect” — a training style aimed at building muscular endurance, toning the body, and burning calories.
In this article, we’ll cover the history of BODYPUMP, how the workout is structured, the science behind it, the benefits, potential risks, and tips for success.
The History of BODYPUMP .
BODYPUMP was created in 1991 in New Zealand by Phillip Mills, the son of Les Mills, a former Olympian and fitness pioneer. Les Mills International started as a single gym in Auckland, and today it has grown into a global fitness empire.
The idea behind BODYPUMP was simple: make weight training fun and accessible for everyone, not just bodybuilders. By adding music and choreography, Phillip Mills turned what used to be intimidating weight training into a motivating group fitness class. Today, BODYPUMP is offered in over 100 countries and by more than 20,000 gyms worldwide.
How a BODYPUMP Class Works
Class Length
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Standard: 55 minutes
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Express: 30 or 45 minutes
Equipment Needed
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Barbell with adjustable weights
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Weight plates
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Step bench
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Mat (for core work)
Class Structure
Each BODYPUMP class follows a similar format with 10 music tracks, each dedicated to a different muscle group or movement pattern.
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Warm-Up (5 minutes) – Light weights, simple moves to get muscles ready.
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Squats (5 minutes) – Heavy weights, focuses on legs and glutes.
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Chest (5 minutes) – Bench press and push-ups for chest muscles.
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Back (5 minutes) – Deadlifts, rows, and clean & presses.
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Triceps (5 minutes) – Extensions, dips, kickbacks.
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Biceps (5 minutes) – Curls with barbell or plates.
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Lunges (5 minutes) – Weighted lunges and squat variations.
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Shoulders (5 minutes) – Presses, lateral raises, push-ups.
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Core (5 minutes) – Ab crunches, planks, or twists.
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Cool-Down (5 minutes) – Stretching to prevent soreness.
The music is carefully chosen, and the choreography changes every three months. This keeps classes fresh and ensures participants don’t get stuck in the same routine.
The Science: The Rep Effect
BODYPUMP is built on the Rep Effect principle — high repetitions with light weights.
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Traditional weightlifting: Heavy weights + low reps → builds size and strength.
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BODYPUMP: Light weights + high reps → builds muscular endurance, tones, and burns fat.
A single class can include 800–1000 repetitions, far more than a typical gym session. This repetition helps to fatigue the muscles and create change without overloading joints with heavy weights.
Benefits of BODYPUMP .
1. Full-Body Strength
Every major muscle group is targeted. Over time, this improves balance, posture, and functional strength.
2. Calorie Burn
A standard class can burn 300–500 calories, and post-workout calorie burn continues due to muscle recovery.
3. Muscle Endurance
The high-rep system builds stamina and improves how long muscles can perform without fatigue.
4. Accessibility
Beginners can use very light weights, while experienced lifters can load up the bar for more challenge.
5. Motivation
The combination of music, group setting, and an instructor pushes you to keep going when you might stop on your own.
6. Bone Health
Resistance training helps prevent osteoporosis and supports long-term joint health.
7. Mental Health
Like all exercise, BODYPUMP releases endorphins. The group energy also reduces stress and boosts mood.
Who Should Try BODYPUMP? .
BODYPUMP is ideal for:
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People new to weight training who want a guided program.
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Cardio lovers who want to add strength training.
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Busy people who like efficient, structured workouts.
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Anyone who enjoys music-driven classes.
It may not be the best fit for:
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Those who prefer heavy powerlifting.
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People with certain injuries (especially back or knee problems).
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Athletes who need sport-specific training.
Risks and Safety Tips .
While BODYPUMP is safe for most people, there are a few things to keep in mind:
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Form is everything – Doing hundreds of reps with bad form increases injury risk. Always prioritize technique over weight.
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Avoid ego lifting – Start light. Even experienced gym-goers can be surprised by the high rep volume.
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Modify if needed – If you have injuries or limitations, ask your instructor for modifications.
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Listen to your body – Soreness is normal, but sharp pain is not.
Tips for Beginners .
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Arrive early and ask the instructor for help setting up equipment.
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Choose the lightest weights for your first few classes.
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Focus on learning technique before adding load.
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Expect muscle soreness, especially after your first class.
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Stay consistent — results come from attending 2–3 times per week.
BODYPUMP vs. Traditional Weightlifting .
| Feature. | BODYPUMP. | Traditional Weightlifting. |
|---|---|---|
| Weights | Light to moderate | Heavy (progressive overload) |
| Reps | High (hundreds per class) | Low to medium |
| Goal | Endurance, toning, calorie burn | Strength, muscle size |
| Setting | Group class with music | Independent gym training |
| Suitable For | General fitness, beginners, cardio fans | Strength athletes, bodybuilding |
Both are effective, but the choice depends on your goals.
Common Questions (FAQs)
10 common questions with answers about Les Mills BODYPUMP.
10 Questions and Answers About Les Mills BODYPUMP.
1. Is BODYPUMP good for building muscle?
Answer: BODYPUMP builds muscle endurance and definition, but not huge muscle size. Since it uses light weights and high reps, it’s better for toning than bodybuilding.
2. How many calories do you burn in a BODYPUMP class?
Answer: Most people burn between 300–500 calories in a 55-minute class. The exact number depends on weight, fitness level, and how much weight you lift.
3. Can beginners do BODYPUMP?
Answer: Yes. Instructors encourage beginners to start with light weights, or even just the bar. The moves are simple, and you can rest anytime.
4. How often should I do BODYPUMP?
Answer: Two to three classes per week is ideal. This gives your muscles time to recover while still keeping a regular routine.
5. What equipment do I need for BODYPUMP at home?
Answer: You’ll need a barbell, adjustable weights, and a bench or step. If you don’t have these, you can improvise with dumbbells or resistance bands, but the official setup is best.
6. Is BODYPUMP better than lifting weights at the gym?
Answer: It depends on your goals. If you want strength and muscle growth, heavy gym lifting is better. If you want endurance, toning, and calorie burn in a fun group setting, BODYPUMP is great.
7. Will BODYPUMP help with weight loss?
Answer: Yes, if combined with a healthy diet. The high reps and constant movement burn calories, which supports fat loss.
8. Does BODYPUMP get boring if the classes are always the same?
Answer: No, because the choreography and music change every three months. This keeps the workouts fresh and challenging.
9. What muscles does BODYPUMP work?
Answer: All major muscle groups: legs, chest, back, triceps, biceps, shoulders, and core. Each track targets a different area.
10. Is BODYPUMP safe for people with knee or back problems?
Answer: It depends on the severity of the issue. Many people with mild knee or back problems can still join by using lighter weights and modifying moves. But it’s best to ask your doctor and tell your instructor before class.
Les Mills BODYPUMP has stayed popular for more than 30 years because it works. It combines strength training, cardio, music, and community in one package. Whether you’re new to exercise or looking to add variety to your routine, BODYPUMP can help you get stronger, leaner, and more energized.
The best part is that it doesn’t require heavy lifting or complicated gym plans. You just show up, load your bar, and follow the music.
If you’re ready to improve your fitness and enjoy the process, give BODYPUMP a try.
Les Mills On Demand, Core, Shapes, and Grit: What You Need to Know
Workouts today are no longer tied to just gyms or fitness studios. Many people now train at home, in parks, or anywhere they can find space. Les Mills is one of the names that has become popular around the world for offering structured workouts that feel professional, fun, and effective. The brand has many programs, both in gyms and online. Four of the most talked about are Les Mills On Demand, Les Mills Core, Les Mills Shapes, and Les Mills Grit.
Here’s a clear breakdown of what each program is, how it works, and why people use it.
Les Mills On Demand
Les Mills On Demand is the streaming version of the Les Mills gym classes. Instead of joining a live class at a fitness studio, you can log into the platform from home and follow along with trainers on your screen.
It’s basically a library of fitness workouts that you can access whenever you want. This is good for people who don’t have time to go to the gym or prefer working out privately. The videos are recorded by professional instructors who teach the same routines that are used in gyms worldwide.
The platform has workouts for many goals. Some are cardio-heavy, some focus on strength, some are dance-based, and others are mind-body focused like yoga or Pilates. You can find options for 15 minutes if you’re short on time, or full 60-minute classes if you want the traditional workout experience.
One of the big strengths of On Demand is variety. It’s easy to get bored doing the same workout every day. Here, you can switch between BodyCombat, BodyPump, RPM cycling, Barre, and more. Each program has its own music and style, so it doesn’t feel repetitive.
Another advantage is accessibility. The workouts can be streamed on your phone, laptop, or TV. This means you can use it in your living room, at a hotel, or even outside if you have Wi-Fi.
The challenge with On Demand is motivation. Not everyone finds it easy to push themselves without a live instructor or classmates. But if you’re self-disciplined, it works well.
Who it’s for
- People who want gym-quality workouts at home.
- Busy workers or parents who need flexibility.
- Beginners who want to try different styles without going to a gym.
Les Mills Core
Les Mills Core is focused on one thing: building strong and stable core muscles. The "core" is more than just abs. It includes the muscles in your back, hips, and around your stomach. These muscles support movement, balance, and posture.
This program is usually a 30-minute workout. The moves are designed to challenge the midsection while also involving the shoulders, glutes, and legs. You’ll often use resistance bands, weight plates, or just your bodyweight.
The training style here mixes functional exercises with strength and stability. It’s not about endless crunches. Instead, it’s about movements that connect the whole body. For example, planks combined with shoulder taps, lunges with rotation, or resistance band pulls.
The instructors focus a lot on technique. That’s because poor form in core exercises can cause injury or back pain. Each workout gives cues to keep your spine neutral and your movements controlled.
One of the biggest benefits of Core is how it supports other fitness goals. A stronger core makes lifting weights easier, running more stable, and everyday tasks less tiring. Even things like sitting at a desk for long hours feel better with a solid core.
Les Mills Core is not a high-sweat cardio workout. It’s more about control, precision, and endurance in your muscles. You’ll feel it during the workout and even more the next day.
Who it’s for
- People who want to improve posture and stability.
- Athletes who want more power and balance.
- Anyone recovering from weak core strength due to sitting, injury, or lack of training.
Les Mills Shapes
Les Mills Shapes is one of the newer programs. It’s built around low-impact but challenging movements that sculpt and tone muscles. The focus is on long, lean strength rather than big, bulky muscles.
This program combines Pilates, barre, and power yoga. That means lots of small, controlled movements, balance holds, and stretches. Instead of heavy lifting, you often use bodyweight, light weights, or resistance bands.
The workouts are usually 45 minutes. The music is slower and more rhythmic than the high-energy dance or combat classes. The pace is steady but demanding because you hold positions for longer and work the smaller stabilizing muscles.
Shapes is very effective for improving flexibility and mobility. Many people who try it are surprised at how sore they feel the next day, even though the movements look simple. It’s less about fast reps and more about quality and control.
This program is good for people who don’t enjoy high-impact workouts like running or jumping. It’s joint-friendly but still delivers muscle burn. It also builds good body awareness and mind-body connection, which helps in other sports and daily life.
Who it’s for
- People who want toning without heavy lifting.
- Anyone looking for a lower-impact workout that still challenges strength.
- Those interested in Pilates, yoga, or barre but want a structured class.
Les Mills Grit .
Les Mills Grit is the opposite of Shapes in terms of intensity. It’s a high-intensity interval training (HIIT) workout that lasts about 30 minutes. The idea is short bursts of maximum effort with quick recovery in between.
Each session is designed to push you to your limits. The moves often include explosive exercises like burpees, squat jumps, sprints, and weighted lifts. Some Grit classes focus on strength with barbells and plates, while others focus on cardio or plyometrics.
The point of Grit is efficiency. In half an hour, you can burn a large amount of calories and trigger fitness improvements that normally take longer. The body continues burning energy after the session, which is called the afterburn effect.
This program is very demanding, both physically and mentally. The instructors encourage participants to keep pushing, even when they feel exhausted. The atmosphere is intense and motivating, especially in a live class.
But Grit is not for everyone. If you’re completely new to exercise or have injuries, the impact might be too high. There are modifications, but the main appeal of Grit is the extreme effort level.
For athletes or experienced exercisers, it’s a great way to break through plateaus and boost performance.
Who it’s for
- People who want maximum results in minimum time.
- Experienced exercisers who enjoy pushing themselves.
- Athletes looking to add intensity to their training.
How They Fit Together .
Each of these programs serves a different purpose. On Demand is the platform that gives you access to everything. Core builds stability and support. Shapes gives low-impact strength and toning. Grit pushes performance and cardio fitness.
Someone might use all four in a weekly plan. For example:
- On Demand to explore different workouts.
- Core twice a week to strengthen the midsection.
- Shapes once or twice a week for mobility and muscle endurance.
- Grit once a week for cardio intensity.
This mix gives balance. You get strength, stability, flexibility, and power. It’s better than focusing only on one type of workout.
Les Mills has built a strong reputation in the fitness world for creating classes that feel fun but also scientifically designed. These four options cover very different needs.
- On Demand gives access and flexibility.
- Core builds stability and functional strength.
- Shapes develops toning and mobility with low impact.
- Grit delivers intensity and fast fitness gains.
Weekly Training Plans for Les Mills Programs
Les Mills On Demand Weekly Plan .
Les Mills On Demand has a huge library of workouts. A weekly plan here should balance cardio, strength, and recovery.
Les Mills Core Weekly Plan .
This plan is focused mainly on core strength but with balance across the week.
Les Mills Shapes Weekly Plan .
Shapes is low-impact but challenging. A weekly plan here works best with consistency.
Les Mills Grit Weekly Plan .
Grit is high-intensity, so recovery days are important. A weekly plan here has fewer sessions but high effort.
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Good information
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