Why you should lift the bar together

Read on and you’ll discover:

• How lifting weights in a group can supercharge your motivation
• Why group strength classes are good for beginners and seasoned lifters
• The surprising health benefits of working out together

Strength training is undoubtedly one of the most potent ways to improve your health. It builds muscle, improves metabolism, increases bone density, enhances everyday functionality, and unlocks a surprising range of additional benefits too. These days, if you’re not lifting, you’re definitely losing out.

Yet for many, stepping onto the gym floor and loading up the squat rack can feel intimidating. Navigating your way through a space dominated by confident lifters and complex equipment can be overwhelming. And feelings of gymtimidation can be amplified when you start questioning what you are doing … What exercises are the most effective? How do you work the weights machines? Do you even know how much weight you should (or could) be lifting?

There’s no doubt, going it alone on the gym floor is tough. And unless you’ve got supreme focus, motivation and a clear plan, there’s a good chance your solo strength training sessions will fall flat – leaving you feeling uninspired, unfatigued and as a result, unchanged.

This is where group strength classes come into play.

The power of group strength classes

Geena Pannett, Personal Trainer and National Group Fitness Manager for Les Mills New Zealand, explains: “Strength classes in the group fitness studio are a great place to get your head around basic lifting technique without the price point of paying for a personal trainer or the intimidation of heading out to the gym floor.”

And they’re not just for beginners. “Even the most seasoned lifters appreciate being able to walk into a class and know they’ll get a full-body challenge – without needing to plan their workout. The instructor guides them through the progression, so they can simply focus on lifting and pushing their limits.”

There’s also an energizing, addictive quality to the experience. “There’s this addictive element, where you know that you can come back and challenge yourself to lift more in the same movement patterns next time.”

Strength in numbers: What the science says

Research consistently shows that group strength training delivers powerful results.

Way back in 2011, Dr. Jinger Gottschall and a team at Penn State University set out to explore how group training could get people stronger and fitter, while nurturing a long-term love of exercise. The study engaged 25 people in a 30-week group fitness program following the American College of Sports Medicine guidelines for physical activity (a combination of cardio, strength and flexibility exercise). BODYPUMP™ was the primary source of strength training.

The results were striking: When you work out with others, you achieve more than you would alone.

• It gets you hooked. Over the 30-week study, 20 out of 25 study participants never missed a workout and the group achieved an overall compliance rate of 98.8 per cent. There’s a sense of community created by group training that taps into deeper motivators than just physical improvement. It creates good physical habits and keeps us coming back for more.
• It gets you healthy. Without changing their diets, research participants increased good (HDL) cholesterol and decreased bad (LDL) cholesterol. They also saw a decrease in body fat by 7% for men and 4% for women, and increased muscle mass by an average of 6kgs for men and 1.1kgs for women.
• It gets you fit. Participants who had a ‘poor’ fitness reading to begin with graduated to an ‘above average’ level after the 30 week trial; they also increased their aerobic capacity by almost 60%.

These findings are backed up by a 2019 study highlighting how those who built core strength in group classes felt increased levels of individual enjoyment, exertion and satisfaction.

Why group training works

Bryce Hastings, Les Mills Head of Research, says group strength training like BODYPUMP, BODYPUMP HEAVY™ and STRENGTH DEVELOPMENT™ are so effective due to the combination of scientifically-backed movement patterns, inspirational instructors and great music. However he stresses that it’s more than just good programming.

“When you work out in a group you harness the energy of many. This creates motivation and challenge. It’s a totally addictive experience that keeps people coming back for more.”

And that’s when the real transformation begins.

Introducing BODYPUMP HEAVY by Les Mills: tempo-based weightlifting with traditional lifting techniques, slow moves and long recoveries. Backed by the science of BODYPUMP™ – the world’s most loved strength class for over 30 years – BODYPUMP HEAVY makes serious lifting simple and fun.

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