What is Body Pump?

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What is a Body Pump Class All About?

If you’ve ever walked into a studio and seen rows of barbells, weight plates, and a room buzzing with energy, you’ve probably stumbled upon Body Pump — Les Mills’ original barbell workout that’s been changing bodies (and mindsets) worldwide for decades.

For expats, it’s a fantastic way to join a community, learn proper strength training technique, and stay consistent even in a new country. Whether your goal is to get stronger, leaner, or just feel more confident in your own skin, Body Pump delivers.

The Basics

Body Pump is a total-body strength workout using a barbell and adjustable weight plates. The magic lies in the low weight, high repetition formula — you’ll lift lighter weights than you might expect, but for far more reps, leading to serious muscle endurance and toning without bulking up.

Every class is choreographed to music, with each track targeting a specific muscle group — legs, chest, back, shoulders, arms, and core — for a balanced, full-body session.

What to Expect in a Class

A standard 55-minute Body Pump class follows a set structure:

  1. Warm-Up – Light weights and compound moves to get you ready.

  2. Legs Track – Squats and lunges to fire up your lower body.

  3. Chest Track – Bench presses and push-ups for upper body strength.

  4. Back Track – Deadlifts, rows, and clean & presses to target the posterior chain.

  5. Triceps & Biceps Tracks – Isolation work to sculpt your arms.

  6. Shoulders Track – Presses, raises, and lateral movements for strength and definition.

  7. Core Track – Planks, crunches, and twists to build stability.

  8. Cool Down – Stretching to recover and improve flexibility.

Why You’ll Love It

  • Full-Body Training in One Class – Hit every muscle group in under an hour.

  • Music-Driven Motivation – The beat keeps your energy high even when your muscles are burning.

  • Adaptable to Any Fitness Level – Just add or remove weight plates to suit your strength.

  • Perfect for Expats – Instant community and clear instruction, even if your local language skills aren’t perfect.

Tips for Your First Class

  • Arrive Early – Your instructor can help you set up your barbell and plates.

  • Start Light – Focus on form first; you can always add weight later.

  • Wear Supportive Shoes – You’ll be standing, lunging, and squatting a lot.

  • Expect the Burn – It’s all part of building strength and endurance.

Body Pump isn’t just about lifting weights — it’s about building strength, confidence, and resilience that carries into every part of your life.

Always Moving Forwards.


Why the Adidas Dropset is My Go-To for Body Pump — and Why You’ll Love Them Too

As a Body Pump instructor, I spend hours every week coaching, demonstrating, and working right alongside my class participants. That means my shoes need to work as hard as I do — and after years of trial and error, I’ve found my perfect match: the Adidas Dropset.

Whether you’re squatting low, pressing overhead, or powering through lunges, the right shoe can make all the difference to your form, comfort, and performance. Here’s why the Dropset has earned a permanent place in my gym bag.

1. Stability You Can Feel

Body Pump is all about strength training with a barbell — and that means stability is non-negotiable. The Dropset’s wide, flat sole and low-profile heel give you a rock-solid base for squats and presses. No wobbling, no rolling, just the support you need to focus on your reps.

2. Grip That Keeps You Grounded

If you’ve ever done a fast-tempo lunge track, you’ll know how easy it is to slip when you’re pushing yourself. The Dropset’s grippy outsole keeps you planted, even when the studio floor is smooth or a little dusty.

3. Breathable Comfort for Long Sessions

I teach multiple classes back-to-back some days, and I need shoes that don’t turn my feet into saunas. The mesh upper on the Dropset lets your feet breathe, while still feeling supportive.

4. Colour Options That Pop

This part is pure fun — but in a Body Pump studio full of black leggings and barbell plates, a splash of colour makes you stand out. 

The extensive colour options mean you can match your shoes to your mood, your workout outfit, or even your gym’s colour scheme. Personally, I love the bold red for high-energy tracks, the blue for a calm but powerful vibe, and the green for a fresh, strong look.

Final Verdict

If you’re serious about Body Pump, or any strength-based group training, the Adidas Dropset is worth every penny. You’ll feel more stable, move more confidently, and look good doing it.

💪 Get the Gear

I wear my Dropsets in every Body Pump class I teach — and my participants notice the difference. If you want to upgrade your training, grab a pair through the links below and feel the change for yourself:

Click the pictures for more info!




(l get commission at no extra cost to you, which helps me keep creating free tips and workouts for you).

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