There has been a big push in recent years towards high intensity training and CrossFit style workouts.

But one class, I have noticed, that has stood the test of time has been BodyPump.

Les Mills BodyPump classes have become an institution of gyms all around the world since they were first launched in the early 1990s.

And when Les Mills’ 100^th release of BodyPump was celebrated around the globe on Saturday, I was curious to find out exactly what it was that people loved about it.

BodyPump, in case you do not know, is a choreographed strength class used in many gyms around the world. 

Every three months there is a new release.

The class uses lighter weights and higher repetitions for all over body sculpting and toning.

I have friends who love it. I mean, they really love it. It is a weekly ritual and one they rarely miss.

They like the structure, they like that they do not have to think too much because they can turn up knowing what to expect, and they like that they get results.

I have tried it twice but was reluctant for many years to give it a go.

I was not too keen on the idea because I like to jump around and, because it is classified as a stationary class, I long wondered how you could get a decent workout by being on the spot.

But, in the couple of classes I did, I soon found out that that was not true. And at last I understood the attraction.

I was surprised how hard it was and by how sore most of my muscles were in the days after.

When I saw Genetics Fitness Club at Warners Bay helping celebrate the 100^th release of BodyPump by taking part in the “world’s biggest workout” on Saturday I thought it was the perfect opportunity to find out more.

Genetics Fitness Club group fitness manager Carley Lavelle said the class remained one of the gym’s most popular.

“Numbers with BodyPump are always up there and always consistent because it is suited to so many people, male and female and you don’t have to be coordinated to do it, or ultra fit,” she told me.

“Once you do it, you know it’s that same set standard class every time, and you know what to expect. It’s stationary and sometimes people just prefer a stationary class instead of moving around because it’s not as intimidating when you first start out.

“And it’s a great way that women find they can do weight training without having to go into the gym.”

BodyPump has long had to live with the misconception that it requires heavy lifting and will bulk you up.

But Carley said “because of the high reps and the lighter weights there is more of that strengthening and toning than the big bulking”.

“It’s a great way to get your weight training in; you don’t have to think about it and you don’t have to be co-ordinated.”

She told me the lighter weights and higher repetitions help build muscle endurance and that there were between 800 to 1000 “reps” performed per class, which answered why I felt so sore the couple of times I did it.

The recommendation is to do the class two to three times per week with a day off from strength work in between if you want to improve your overall strength as well as shape and tone.

It is also a great way to burn calories, with over 500 calories burnt in a 45-60 minute class.

If you are thinking about giving BodyPump a go for the first time it is a good idea to use much lighter weights than you normally would for a straight out gym strength workout, and build up over time.

So, if you are looking for a new and low impact way to improve your overall strength but are not keen on doing a weights session on your own in the gym then this kind of class could be of benefit to you.

Renee Valentine is a writer, qualified personal trainer and mother of three. r.valentine@fairfaxmedia.com.au.