It’s been a year since I started Les Mills BodyPump!
Yes, it’s already been A YEAR since the pic on the left. I took that mirror selfie in the locker room after my first BodyPump class. I took the second pic 12 days ago (also after class, but at home).
(This is obviously not meant to be a physique comparison pic. Just an anniversary celebration pic.)
Thinking back to that first class, I mostly remember how perplexed I was trying to do a clean and press, feeling like I was faking it the whole time. I think it took 3-4 classes for me to solve the mysteries of that move. I also remember how sore my biceps were the day after my first class. Everything was sore, but my biceps were the worst!
I go to BodyPump 3x/week, and I still enjoy everything about it: the workout challenges, the friends I’ve made, our awesome instructors, the satisfaction of accomplishment, and the added mental health therapy that goes with working out. (I go to BodyCombat once a week, and I’m still loving that, too!)
So what’s changed in a year?
1). Surprisingly, I’ve put on muscle mass, especially in my upper body. I mean, not a lot of mass. Just enough to surprise me… and enough that I had to get rid of a few sports bras and t-shirts. Either I could hardly get into them, or I couldn’t move comfortably in them anymore, if at all. For the same reason, I also had to ditch a few pairs of underwear.
When I started, I didn’t think I’d gain noticeable size, but I’m certainly not complaining. I wanted more mass. I just wasn’t expecting it from BodyPump, alone. Who knew?
2). While I’m happy with my stronger appearance, it’s the functionality of being stronger that’s the most rewarding part to me. With increased whole-body strength, I can pack more power behind my strikes. I’ve noticed this while working out on the punching bag and the MMA dummy in the garage.
3). I’ve increased my weights for most muscle groups, though not by a lot: I’m at a 2.5-lb increase on each side of the barbell for legs, back, biceps, triceps, and chest. That’s it! Just 2.5 lbs more than when I started. I’m happy with this. It’s more important to me to maintain my form and get a full range of motion than to jump up in weight.
I have not increased my lunge weights. I use either the same weights as when I started, or even less, depending. I have no problem dropping weight if I have to in order to get the form right. I always struggle with my lunge form.
For shoulders, I’ve reached a partial increase: I went up to 5-lb plates for the plate work. Sometimes, depending on the workout, I might start at 5 lbs and then drop down to 2.5’s.
And the barbell for shoulders? Zero increase. It’s the overhead presses that get me. (I could use higher weights if we’re doing only push presses, but we never do only push presses.)
It seems to me that I have to get my mind over the plateau for overhead presses. My shoulders are not weak. It’s a mental thing. To some extent, it could be that since shoulders are last, we’ve already worked them secondarily by the time we get to them. For whatever reason, my shoulders are just gassed by the time we get to those overhead presses!
Abs? Sure, why not. (Haha!)
I’m looking forward to another year of challenges. One thing I’ll start doing, I’ve decided, is I’ll increase my weights for at least one set if I think I can do it well… then drop weight as needed. The only problem with this is that I’ll lose time and miss reps. It might be worth it, though.
Onward into Year 2!