- There is a generic rule that I will run you through
- There are modifications for everybody depending on age/injuries/health conditions, etc.
|Body Pump weights guide|
About mid-way through the class, we switch to arms, shoulders, core primarily. These muscles have already been used as supporting muscles throughout the first half of class and require less weight.
- Warmup: Light weights - only preparing the body for range of motion
- Squats: Double to triple your warmup weight - depending on experience and leg strength - you need to be able to complete the track but feel fatigued by the final set
- Chest: Remove half your squat weight or a little less. Still a major muscle group so again, you need to use enough weight to feel fatigued by the final set
- Back: Increase your weights from chest - generally, somewhere between the weight you use for squats and chest
- Triceps: Lower your weight to either your warmup weight or slightly heavier
- Biceps: Lower your weight or remain with tricep weight - depending on your strength
- Lunges: Generally, the same weights you used for chest if you want to go heavier or the same weight as your bicep track if you want to go lighter. Many options with lunges include no weights, hand-held weights or using the bar for balance
- Shoulders: You have already used shoulders throughout the class so a lighter choice of weights is advised - usually 2.5kg hand weights are standard but this depends on your individual strength.
Never continue an exercise if you feel pain and ALWAYS inform the instructor of any reason you may need to modify an exercise. Pump is designed to work most effectively if you do it on non-consecutive days. Your muscles need time to repair adequately.