Does Barre count as strength training? Expert participation

Barre is essentially a hybrid of several types of exercise. It combines the core elements of Pilates, yoga, dance and resistance training to create a delicious form of exercise that ticks many boxes needed to support fitness and health.

“When I describe [barre] Overall, as a category, I think it’s an absolutely great way to build muscular endurance,” says Lisa Schale-Drake, Instructor Trainer at barre3. “It’s good for heart health. I would say it’s great for core strength, balance, flexibility and stability.

The exercises flow seamlessly from one exercise to the next, getting your heart pumping and often “pulsing” in small ranges of motion to get your muscles shaking. But at the end of the day, does barbelling really “count” as strength training or aerobic exercise? Let’s break it down.

Does the pole count as strength training?

Simply put, muscle strength refers to the ability of the nervous system to generate sufficient tension in muscles and connective tissues to overcome external forces such as gravity, barbell or dumbbell loads. According to the National Strength and Conditioning Association (NSCA), it is typically measured as maximal strength, or the maximum amount of force a muscle or group can produce, regardless of how long it takes.

Most often, training programs focused on building strength involve using heavy loads (think: more than 80% of your one-rep max, or the heaviest load you can lift on a single rep) and performing a small number of repetitions per set (i.e., less in five), with a longer rest period in between, according to 2021 Articles¹ Posted in Sporty. According to the article, heavy loads are the key to maximizing maximal strength.

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In a classic barre class, many of the movements are bodyweight movements (e.g., push-ups, tricep dips, lunges, squats). Props like mini bands and free weights can be used to add resistance, but the loads are usually light to moderate; for example, you could use a pair of two- or three-pound dumbbells, Schale-Drake says.

This load – even one’s own body weight – can be very heavy for some people, in which case it can help build strength. But in most cases, barre isn’t necessarily a strength training exercise.

Instead, you’ll be training muscular endurance, which is your muscles’ ability to work for long periods of time. You will generally perform well on every exercise (with or without added resistance) a lot of Rep Count “A lot of times when you warm up, you don’t do 5 or 10 bicep reps, you do 24 or 36, and if you count to eight, then you switch to the next exercise.” Andrea says Fornarola, CPT, certified personal trainer and founder and CEO of Elements Barre Fit.

You’ll also practice isometric exercises (where muscle tension is created but no change in muscle length or joint motion) during a typical barre class, Fornarola says. These moves further test endurance. Think of a plank: you’re working your muscles and trying to stay still for as long as possible. The longer you hold the plank, the greater the endurance challenge.

“Muscular endurance is more about how long you’re in a certain movement pattern while being able to execute that movement as hard as possible, which means maintaining form integrity, for as long as you can,” Schaller-Drake says. . “[Muscular endurance] Let you act with integrity longer. It helps you stay in good shape for a longer period of time. It allows you to maintain good core strength as well as body balance and stability for a longer period of time.

The Best Type of Barre Course to Build Strength

Each studio offers a different style of barre class format, so you’ll need to do some digging to find one that focuses on strength. Check the class description beforehand and look for information about the equipment used (preferably heavy weights or resistance bands) as well as keywords like “strength” and “weight-based.” For example, Barre3 offers strength classes, while Pure Barre’s Define class focuses on strength and power. If you’re unsure, call the studio before booking to make sure the class is in sync with your strength goals.

Just know that class may not build muscle in the same way as deadlifting a barbell on the floor or participating in another heavy-duty workout program that only involves a few reps, and that’s okay. Building muscular endurance is also crucial to becoming a high-functioning person, Schaller-Drake said.

Does doing pole work count as aerobic exercise?

According to the Centers for Disease Control and Prevention (CDC), aerobic exercise is essentially exercise that gets your cardiorespiratory system working properly—increasing your heart rate and deepening your breathing, delivering more oxygen to working muscles. More specifically, aerobic exercise is aerobic exercise—rhythmic, sustained activity that uses large muscle groups and invokes aerobic metabolism to produce energy, according to 2017 Articles² exist world journal of cardiology.

The CDC recommends that adults complete 150 minutes of moderate-intensity physical activity, 75 minutes of vigorous-intensity physical activity, or a combination of both during the week.

Generally speaking, barre lessons will help you move toward this goal. “I would say you can 100% get amazing heart-healthy qualities in barre3, especially in a barre3 class, or in a barre-style class where the emphasis is on getting your heart rate up and sustaining it for a longer period of time, “Schale-Drake said.

So, what’s behind the aerobic effect? The goal of barre training is to move seamlessly from one muscle group to the next. You will focus on one muscle group or joint movement pattern. Then, before you get completely fatigued, you move on to something completely different. “That [sequence] Allowing you to perform continuous exercise, then when you perform exercise in a consistent manner, it requires the heart to be elevated to maintain energy,” Schale-Drake said.

The transition was quick too. Fornarola says you can start with a standing movement like a squat on a barbell, then drop to the mat for push-ups or planks, then return to standing and repeat. She adds that the small range of motion used in many exercises means you’re able to complete reps relatively quickly, which also increases your heart rate.

The Best Type of Barre Classes to Improve Your Cardio Fitness

While most classic barre classes will get your heart racing, some classes emphasize cardio training more than others. Again, each studio’s offerings are different, so check their website before booking. Experts recommend looking for keywords such as “aerobic exercise,” “high intensity,” “sweat,” “energy burst,” or “heart health.” (You can also check out our 10-minute cardio and Pilates workout.)

Dance-focused barre classes are also a surefire way to break a sweat. Fornarola said the forms include simple choreography such as alternating lunges, grapevines and different types of steps that make up a complete dance. (You can check out our 10-Minute Cardio Pilates Workout

At Elements Barre Fit, “we modeled our choreography after Netflix’s Dallas Cowboys cheerleading dance,” she says. “We’re taking it back to old school, like 90s or early 80s music. We’re very Jane Fonda – I would say Jane Fonda meets Madonna dance is this dance craze we’re living in place.

Other Notable Benefits of Barbells

Increased aerobic fitness and muscular endurance are just two of the benefits you can get from doing barre exercises regularly. Schaller-Drake says this method works your entire core—not just the superficial abdominal muscles, but also the pelvic floor, back muscles, deep torso muscles that support the spine, and more. In order to stay stable and perform each exercise effectively with the right technique, you need to engage your core.

Additionally, according to experts, barres can improve flexibility (the ability to move joints freely throughout their range of motion), stability (the ability to maintain or control joint position), and balance. Because it’s a low-impact exercise, Fornarola says it’s often a viable option for people recovering from injury.

All of these benefits are why Schale-Drake recommends the barre as a cross-training method. She says one of her clients uses a barbell for her marathon training routine to get lateral movement in her hips and strengthen her core, while another uses a barbell to balance her powerlifting. “She’s using us more for her cardio. She’s taking advantage of our flexibility and stability, using muscles that are better able to support larger movements that require heavier weights, which gives her better strength when doing the movements. Posture, more stamina,” Schale-Drake said. “So she’s actually able to lift heavier.”

bottom line

Overall, barbell is more of an aerobic exercise than a strength training exercise due to its emphasis on continuous movement and fast pace. Due to the lighter loads and higher reps, you may see improvements in muscular endurance rather than strength, although some class formats may use moderate to heavy dumbbells, which can encourage increased strength in some people.

When you’re ready to incorporate poles into your daily routine, start small, Schaler-Drake says. Add one or two workouts to your weekly schedule. After a few months, she recommends you check in with yourself: Does the barbell support your performance in other exercises or help you achieve your fitness goals? Does it bring you joy?

From there, gradually decrease or, if you really enjoy exercising, gradually increase. “You don’t need a big recovery after that,” Drake said. “It’s something you can do every day, and [barre3’s] This modification also allows you to lean forward when you feel your body can handle a little more, and then back up when your body needs more rest. It’s truly versatile and flexible to suit your needs.