How much do you lift in Bodypump?

DizzyLinds

I did Bodypump today and the instructor seemed well impressed with my weights, especially on the squat track! I often look around and notice i'm lifting quite a bit more than other women, considering i'm only about 5ft!

Just wondered what other people lift? i've put mine down below, it'll be interesting to see what responses i get!

Squats- 18kg
Chest- 14kg
Back- 12-14kg
Triceps- 10kg
Biceps- 7kg
Lunges- 7kg (hurts my knees!)
Shoulders- 2 1/2 with DB and 7kg on the bar.
Abs- use a 5kg weight.

jaxCarrie

You know it must be short people that do OK with the heavy weights because we're closer to the ground!! Mine are very similar Squats 40lbs+ bar
Chest 30lbs + bar
Back 30lbs + bar
Tri's 25+ bar
Bi's 25+ bar (and this about kills me)
Lunges 30lbs + bar
Shoulders 6 w/dumbbells and 15+bar
Abs - I usually just grab the 7.5lb plate

DizzyLinds

Wish i could figure out lbs to kg's!

Adrenaline_Queen

Hi

Only done bodypump a couple of times, still getting used to the way it works before I add on to much, but every time I put on a bit more, my 4th time today, I also went yesterday morning. Love it, slowly getting used to what to do... Give me a month and I will double these weights.

Also using weights in the gym... Very new but loving it... I get confused as to when to add and take away

Squats- 15kg
Chest- 10kg
Back- 10kg
Triceps- 10kg
Biceps- 5kg
Lunges- 15kg
Skull crushers - 5kg on the bar.
Abs- use a 5kg weight.

Think I have that right, but very new so still getting used to the way it works xx

Any tips??? xxxxxxxxxx I think in a months time I will be lifting so much more in the gym... xxx

Adrenaline_Queen

Wish i could figure out lbs to kg's!

http://www.convertunits.com/from/lbs/to/kg

Anything I dont know I google or youtube.. LOL xx

EHuntRN

I have only done bodybpump once...but I am going tomorrow with a coworker that I promised I would go with...the first time I had 5 lbs on each side of the dumbell(totaling 4.5 kg) never adjusting it since it was my first time...tomorrow I think I will alternate 5-8 lbs on each side...and thats it...depending on the focus!!!

EHuntRN

Wish i could figure out lbs to kg's!

kgs to lbs..multipy by 2.2!!!

jkuhn71

I recently stopped taking BodyPump and started the New Rules of Lifting for Women program. But when I stopped Body Pump, I was using:

Squats: 25kg (4 large & 2 medium)
Chest: 15 kg (2 large & 2 medium)
Back: 15 kg (2 large & 2 medium)
Triceps: 14 kg (2 large & 4 small)
Biceps: 12 kg (2 large & 2 small)
Lunges: 15kg (2 large & 2 medium)
Shoulders: 7kg on bar (2 medium & 2 small) or a pair of 7 pound DBs
Abs - when used, 5kg (1 large)

DizzyLinds

I find this so interesting!!!

I'd say the main tip for any bodypumper is to make sure technique is spot on especially if you increase weights. I'm very aware of technique and often look at others and think 'oh no!'

jkuhn71

I'd say the main tip for any bodypumper is to make sure technique is spot on especially if you increase weights.

I agree - but not just for BodyPump! Form/technique in ANY weight training program is THE most important thing!

madisonsteelex

Wish i could figure out lbs to kg's!

2.2 lbs=1 kg

dropofhope

Wish i could figure out lbs to kg's!

2.2 lbs=1 kg

You look AMAZING! Congratulations!!!

AlsDonkBoxSquat

we do pounds (the weight of the bar is negligible so I don't include it):

warm up: 25
Squat: 60
glutes/back/hamis: 35
Chest: 30
Tris: 25
Bi: 25
Lunges: 30 - 40
shoulders: 7.5 free weights and just upped to 25 bar

vs1023

Before I got pregnant for the second time I was doing:

Warmup: 20
Squats: 40
Back track: 40
Chest: 20 ( i had done too much one time and injured myself so I took it slow)
Tris: 20
Bi: 10 (could never get higher, sometimes 15)
Lunges: 20 - hate lunges
Shoulders: 20

I'm back to taking it slow since i've been out over a year from pregnancy. I still love it!

schnarfo

I realise I am dragging up an old thread but... I am totally blown away by the weights the ladies are lifting during pump! None of the ladies in my class lift anywhere near that and in fact for the warm up we are not allowed more than 10kg total on the bar (5 each side!)

this is what I lift and although I know its not heavy heavy its pushing me. These are totals not each side of the bar.

Squats - 15kg
warm up, Chest, biceps and triceps - 7.5kg
back - 10kg although i want to up this to 12.5
Lunges 12.5kg
shoulders 2.5kg hand weight for each hand lol and 7.5kg on bar
Abs we dont use dics for at the moment but when we do I use a 5kg

melaniecheeks

Mmmm, interesting!

Squats - been at 20kg for a while, I should try to up that a bit.
Chest and back - 10 kg
Biceps and triceps - I struggle with these. so usually around warm-up weight of 7.5 kg

msgill40

I love Body Pump......done it since it was first launched in the UK years ago...not back to pre preganancy weights on all tracks yet, but I don't get to go as often as I once did.....currently lifting:

Warm up: 10kg
Squats: 25kg
Chest: 14kg
Back: 16kg
Triceps: 12kg
Biceps: 10kg
Lunges: 10kg (my knees are shot!!!)
Shoulders: 4.5 kg dumbells each side or 10kg bar
Abs: Use a 5kg weight

schnarfo

I love Body Pump......done it since it was first launched in the UK years ago...not back to pre preganancy weights on all tracks yet, but I don't get to go as often as I once did.....currently lifting:

Warm up: 10kg
Squats: 25kg
Chest: 14kg
Back: 16kg
Triceps: 12kg
Biceps: 10kg
Lunges: 10kg (my knees are shot!!!)
Shoulders: 4.5 kg dumbells each side or 10kg bar
Abs: Use a 5kg weight

Is it just a case of keep pushing and steadily increasing my weights? I am aiming for the day when I can do 20kg squats for a whole track and when I can increase triceps and biceps!! I swear I have no tricep muscle - I shake uncontrollably about half way through but I keep going!

daphnemoon

Yeah, just increase as and when you can, don't feel any pressure to increase because of what other people have on their bars. I'd love to go heavier than I can currently but just have to accept that it will only happen slowly

Like you my triceps are VERY VERY weak. I have just increased from 5kg (total!) to 8kg and they shake all the way through. The one thing I will say is that in release 80 you could maybe try increasing tricep weight by as small an increment as possible to see how it feels - because there is very little time spent using the bar in that track so it is a good time to experiment. Mind you, I just can't do the tricep dips so I suppose I *should* be working harder on the bar

I'd love to do 20kg on the squats, I think that is probably my target for now for track 2, don't worry, we will get there - just keep going to pump and perfecting form and it will come!!!

lorainekc

I'm so happy to find other bodypumpers!! Here's what I'm lifting:

Warm up - 20 lbs
Squats - 55 lbs
Chest - 30 lbs
Back - 25 to 30 lbs (those wide rows KILL me!!)
Triceps - 25 to 30 lbs
Biceps - 20 lbs
Lunges - 20 lbs for as long as I can, then nothing
Shoulders - 5 lbs plates and 20 lbs on the bar
Abs - 10 lb plate

Lunges is the hardest track for me. It sets my shins on fire so sometimes I don't even use any weights at all.

I'm definitely more concerned with form than moving up in weight, but I will celebrate the day that I can finally clean & press 60 pounds for squats!!

ryanherbert

My weights are in kg plus the bar (will try and convert to lbs)

Warm up: 12.5kg (27.5lb)
Squats: 35kg (77lb)
Chest: 22.5kg (50lb)
Back: 22:5kg (50lb)
Tris: 12.5kg (27.5lb)
Bis: 10kg (22lb)
Lunges: 10kg (22lb, focusing more on range and timing here)
Shoulders: 12.5kg (27.5lb)

letsdothis84

Hey, glad to see some more body pumpers I'm 5ft 3 and have total of:

Squats 20-24kg
Chest 12kg
Triceps- 7-8kg
Biceps 7kg
Back 12kg
Lunges 10-12kg
Shoulders 7kg
Abs 5kg weight.

daphnemoon

Lunges is the hardest track for me. It sets my shins on fire so sometimes I don't even use any weights at all.

How long have you been doing pump lorainekc? Only ask because when I first started I couldn't even get through a set (i.e. 8 singles) of lunges, let alone the whole darn track, without my calves feeling like they were burning so bad!

However, a while later my legs are stronger and I don't feel so much burn in the lower leg, more in the entire leg (I *think* that's a positive And yeah, agree about the wide rows in the back track, especially the dreaded SEVEN!

KristenL147

Today is my first day using this site and I was wondering how you put in Bodypump under exercise. I just started doing Bodypump at the gym last month and love it! It's exciting to see so many people on here who do it. Any advice on how you enter it in on here would be great, thanks!

As best as I can remember them, I do:
Warm-Up: 15
Squats: 25 - 30
Chest: 20
Triceps: 15
Biceps:15
Back: 20
Lunges: 10 (I have trouble with my knees hurting and need to work on form)
Shoulders: 15

boo333

I do LesMills pump
Squats 40
lunges 30
chess press 20
dead lifts 10:sad:

msgill40

Yeah - increase by trying an extra small doughnut on the odd track over time and see how it feels....

Saftlad

Lunges are a killer! Fact!! I teach up to 15 BP classes a week, and they never get easier, so you might as well load up the bar and shape your tush :-) As for hurting your knee, make sure that the front knee doesn't come in front of the ankle, and keep the rear knee in line with ankle & hip. Always squeeze your butt whilst lifting (same in squats).

As a BP Instructor, I would always advise that if you want to increase your weights, spend a bit more time in the gym to increase your strength. Heavy weights, low reps. Then you can go heavier in Pump and increase endurance.

I'm not saying that you can't increase your max weight in the class, just that is more efficient to do it in the gym.

If you want to increase weights during classes, put on an additional weight at the start, then when your form starts to go out the window, drop the bar, remove a weight, and join back in. Obviously that works better in some tracks than others (eg pretty poor in squats but easily done in chest and back tracks).

schnarfo

Excellent advice everyone thank you! I do two body pump sessions and one heavy weights with low reps in the gym and I am seeing results so I will just stick with it now you've said that I feel ready to increase the back weight just a little - apart from the 7wide rows this track seems easier. Triceps I have noooooo muscle there with just my warm up weight on my arms shake through out but I push through. Working hard on shoulders - trying to increase hand weight and do push ups on my toes. I'll get there slowly lol x

daphnemoon

As a BP Instructor, I would always advise that if you want to increase your weights, spend a bit more time in the gym to increase your strength. Heavy weights, low reps. Then you can go heavier in Pump and increase endurance.

I'm not saying that you can't increase your max weight in the class, just that is more efficient to do it in the gym.

Sorry to hijack this thread slightly, but can I ask you a question please saftlad? I'd definitely like to try the heavy weight/low rep method in the gym too as a complement to pump (concentrating on triceps/upper body). Currently I go to BP three times per week, usually Mon, Wed and Sat. Should I stick with the three pumps and add an extra gym session in (if so which day would be best to do this to avoid any issues with my muscles) or should I exchange one of the pump classes for the gym session. Would be very grateful for any advice, thanks in advance!!

Metelus

My weights per side

actually:

Squats- 20 kg
Chest- 15 kg
Back- 13,25 kg
Triceps- 15 kg
Biceps- 6 kg
Lunges- 20 kg
Shoulder - 6 kg, 10 kg on the bar

3 times per week, since 3 years

Metelus

@daphnemoon

Supercompensation is individual, but I think you'll need a break for 48 hours without training to get the best effects to build up your muscles and raise your weights. In bodypump you train all muscle groups, so for an additional power unit you haven' t enaugh regeneration time! But you can run, walk or swim to increase your endurance!