Move
ARE THOSE HEAVIER WEIGHTS I SEE? (YES! HERE’S WHY.)
You’ve probably noticed that the weight cubbies in your local studio suddenly have heavier options. Or maybe you caught a glimpse of 5- or 8-pound weights in a recent barre3 online video. Going heavier isn’t a decision we’ve taken lightly, but after months of research and training, it’s official.
We sat down with our VP of Research and Development Lisa Schale-Drake to learn how incorporating heavier weights and slowing down movements will transform our barre3 workout, improve pain and mobility, and help us dive deep.
B3 MAGAZINE: Barre3 has been around for 10+ years. Why add heavier weights now?
Lisa: I have been with barre3 for 10 years, and every year the class has continued to grow. Generally, we evolve our class based on two main questions. One, is the research compelling? And two, will this change help our clients feel more balanced in body? We knew it was time to evolve upper body work because we continued to see chronic issues in what we call the “upper-body slump position” (i.e. when we sit at a computer and round our upper back and collapse our chest). Over time, this position can lead to imbalances, tension, and pain in the upper body. Our research team discovered that when we slowed down our movements and added more resistance, we were able to activate the muscles that unwind the “slump desk” posture in a stronger, more effective way. We were hooked.
B3 MAGAZINE: Okay, the burning question: How will our bodies benefit from adding heavier weights?
Lisa: Our modern-day lifestyle leads to habits like slumping and overall poor posture, which in turn cause a variety of muscle issues. We want to counteract these head-on. By slowing down movements and upping the weight, you’ll fire up the chest, deltoids, biceps, triceps, middle back, and, most important, the lats. Strengthening these muscles helps increase spine stability, release neck and shoulder tension, improve posture, and strengthen your core. Wins all around.
B3 MAGAZINE: We’re all about being balanced in body. How does this new approach help achieve that?
Lisa: We all live with imbalanced bodies, so this evolution works to undo that. By improving strength in areas that are lengthened and underused, while increasing mobility in the shoulder region, we’re bringing the body back into balance. We also know that no muscle works alone, so the benefits also support core and lower-body strength.
For example, when you’re rockin’ a sumo squat and narrow row, you are using multiple muscles at once, while targeting muscles that need extra attention to counter imbalances. The rowing motion strengthens your middle back, and squats engage your glutes—two muscle groups that tend to be neglected in our day-to-day lives. When these muscles are in balance, you will feel less pain, more mobility, and sustained energy and strength.
B3 MAGAZINE: We now offer weight options up to 8 pounds. With so many options to choose from, which weight should we use?
Lisa: Great question! I recommend starting with the weights you currently use and grabbing another set that’s 1-2 pounds heavier to test out during the class. That way you can explore more resistance and see what works best for you. If this is your first barre3 class, I recommend starting with a set of 3-pound weights.
As always in barre3, we encourage you to listen to your body and react to its needs. There are days that my body feels great, and I know it can handle more resistance. On those days, I will go heavier than usual. Other days, I know that pulling back and focusing on mobility and movement is what I need, so I grab lighter weights or even none at all. When you meet your body where it is every time you come to barre3 or push play online, you will get what you truly need that day.
B3 MAGAZINE: So, can we use heavier weights for some exercises and not others?
Lisa: Absolutely. And the good news is that throughout class, your instructor will guide you through this, cueing when it’s time to load weight, and when it’s time to let the weights go and embrace mobility and freedom. If you still aren’t sure, feel free to connect with your instructor before or after class with questions.
B3 MAGAZINE: If we opt for lighter weights, or no weights at all, are we still getting a challenging, effective workout?
Lisa: YES. This evolution is not about going heavy all the time. It’s about accommodating anything from no weights up to 8 pounds. When I teach class, I always see clients using a variety of weights.
B3 MAGAZINE: How will we feel after adding more resistance to our workout?
Lisa: First of all, you should feel great! Your shoulders should feel mobile, open, and worked—in the best way. You’ll notice less neck tension, a stronger core, and better posture. It’s also normal to feel sore one to two days after class, likely in your middle back or the base of your shoulder blades. However, if you ever feel soreness or tightness in the back of your neck or where your shoulders meet the neck, try going down in weight by 1 to two pounds or taking more breaks next time.
B3 MAGAZINE: Can online clients use heavier weights?
Lisa: Yes! Starting in June, we will begin to feature heavier weights in our online workouts. The instructors will let you know which weights we are using and if the workout can accommodate more resistance.
Thank you for bringing us up to speed, Lisa!
Ready to feel the body-balancing effects of heavier weights? Find your local studio or start your 15-day free trial of barre3 online today!
You’ve probably noticed that the weight cubbies in your local studio suddenly have heavier options. Or maybe you caught a glimpse of 5- or 8-pound weights in a recent barre3 online video. Going heavier isn’t a decision we’ve taken lightly, but after months of research and training, it’s official.
We sat down with our VP of Research and Development Lisa Schale-Drake to learn how incorporating heavier weights and slowing down movements will transform our barre3 workout, improve pain and mobility, and help us dive deep.
B3 MAGAZINE: Barre3 has been around for 10+ years. Why add heavier weights now?
Lisa: I have been with barre3 for 10 years, and every year the class has continued to grow. Generally, we evolve our class based on two main questions. One, is the research compelling? And two, will this change help our clients feel more balanced in body? We knew it was time to evolve upper body work because we continued to see chronic issues in what we call the “upper-body slump position” (i.e. when we sit at a computer and round our upper back and collapse our chest). Over time, this position can lead to imbalances, tension, and pain in the upper body. Our research team discovered that when we slowed down our movements and added more resistance, we were able to activate the muscles that unwind the “slump desk” posture in a stronger, more effective way. We were hooked.
B3 MAGAZINE: Okay, the burning question: How will our bodies benefit from adding heavier weights?
Lisa: Our modern-day lifestyle leads to habits like slumping and overall poor posture, which in turn cause a variety of muscle issues. We want to counteract these head-on. By slowing down movements and upping the weight, you’ll fire up the chest, deltoids, biceps, triceps, middle back, and, most important, the lats. Strengthening these muscles helps increase spine stability, release neck and shoulder tension, improve posture, and strengthen your core. Wins all around.
B3 MAGAZINE: We’re all about being balanced in body. How does this new approach help achieve that?
Lisa: We all live with imbalanced bodies, so this evolution works to undo that. By improving strength in areas that are lengthened and underused, while increasing mobility in the shoulder region, we’re bringing the body back into balance. We also know that no muscle works alone, so the benefits also support core and lower-body strength.
For example, when you’re rockin’ a sumo squat and narrow row, you are using multiple muscles at once, while targeting muscles that need extra attention to counter imbalances. The rowing motion strengthens your middle back, and squats engage your glutes—two muscle groups that tend to be neglected in our day-to-day lives. When these muscles are in balance, you will feel less pain, more mobility, and sustained energy and strength.
B3 MAGAZINE: We now offer weight options up to 8 pounds. With so many options to choose from, which weight should we use?
Lisa: Great question! I recommend starting with the weights you currently use and grabbing another set that’s 1-2 pounds heavier to test out during the class. That way you can explore more resistance and see what works best for you. If this is your first barre3 class, I recommend starting with a set of 3-pound weights.
As always in barre3, we encourage you to listen to your body and react to its needs. There are days that my body feels great, and I know it can handle more resistance. On those days, I will go heavier than usual. Other days, I know that pulling back and focusing on mobility and movement is what I need, so I grab lighter weights or even none at all. When you meet your body where it is every time you come to barre3 or push play online, you will get what you truly need that day.
B3 MAGAZINE: So, can we use heavier weights for some exercises and not others?
Lisa: Absolutely. And the good news is that throughout class, your instructor will guide you through this, cueing when it’s time to load weight, and when it’s time to let the weights go and embrace mobility and freedom. If you still aren’t sure, feel free to connect with your instructor before or after class with questions.
B3 MAGAZINE: If we opt for lighter weights, or no weights at all, are we still getting a challenging, effective workout?
Lisa: YES. This evolution is not about going heavy all the time. It’s about accommodating anything from no weights up to 8 pounds. When I teach class, I always see clients using a variety of weights.
B3 MAGAZINE: How will we feel after adding more resistance to our workout?
Lisa: First of all, you should feel great! Your shoulders should feel mobile, open, and worked—in the best way. You’ll notice less neck tension, a stronger core, and better posture. It’s also normal to feel sore one to two days after class, likely in your middle back or the base of your shoulder blades. However, if you ever feel soreness or tightness in the back of your neck or where your shoulders meet the neck, try going down in weight by 1 to two pounds or taking more breaks next time.
B3 MAGAZINE: Can online clients use heavier weights?
Lisa: Yes! Starting in June, we will begin to feature heavier weights in our online workouts. The instructors will let you know which weights we are using and if the workout can accommodate more resistance.
Thank you for bringing us up to speed, Lisa!
Ready to feel the body-balancing effects of heavier weights? Find your local studio or start your 15-day free trial of barre3 online today!
