Body Pump Class

[Anonymous]

Does anyone know what the rule is about the weights during the class?

For example, this morning the instructor said: the squat weight should be 3x the warm up.

Is there a rule for other body parts?

[Anonymous]

Squat weights should be your heaviest of the class. I usually go Double the warm up for everything else except chest presses nd then i use my warm up weight

[Anonymous]

Yes squats are the most- like 15 pounds on each side. I do 7.5 lbs on each side for biceps and chest, 10 for warmup, lunges and triceps,etc.

[Anonymous]

What about warm up weights? I feel i'm going too light, by the end of the track I'm 'warm' but not sweating or anything. I know warm up is important, but feels like a long section of the class without real work.

[Anonymous]

I warm up without weights.

[Anonymous]

Umm, rules schmules. As Johnny Depp said, they're more like guidelines.
I should preface this by saying that I pumped for about 2 years before pg, all during pg until 24 hours before water broke at 39 wks, and started again 6 wks later. But my weight selections are NOT back to where they were - and I know my "proportions" are off, some tracks are more/less weight than I "should" be using.


warmup - 5 on each side
squats - 11.125 on each side My instructors have always said, squat weight = heaviest selection of the class, and 2-3x warmup weight.
chest - 6.125 on each side
back - 10 on each side (this is higher than it "should be" according to the formulas, but I have great form and otherwise am not working hard by the end of the track). I think the suggestion is a little more than chest?
triceps - 6.125 - 7.5 on each side depending on the track
biceps - 5 on each side. This should be higher, but I just. can't. do it! If I really struggle I can add 1.125 on each side for the first half of the track!
lunges - I generally do 5/side, unless it is "suggested" to go higher.
shoulders - 5/side for overhead presses, 5 lb dumbbells for delts.

I used to do 7.5 lb for warmup, but that was when I was consistently using at least 7.5 on each side for every single track. I focus on form during the warmup and don't worry about the weights.

OP, don't worry about the "rules" - just do what feels right for you. The last 8 counts or so should be seriously hard work for each track - otherwise, bump it up! Some people just have stronger upper/lower bodies or whatever... that's the beauty of bodypump in my eyes, you can customize the weight selection completely.

[Anonymous]

Just do what feels best for you. I start my warm up at 7.5 and keep that weight for chest, biceps, triceps, and shoulders and 30lbs for my back. My squats I do 45 lbs (22.5 on each side a 10 7.5, and 5 lb) and squats I do 30lbs. You would be suprised at how much weight your legs can bear.