Move
How often should you do B3 Strength Training? Plus, other burning questions!
If our b3 Strength Training workout feels drastically different from the barre3 Signature class you know and love, that’s because it is! We talked with Franny Loch, Assistant Product Manager (and beloved online instructor), about what makes this class special. Read on to learn why we developed b3 Strength Training, how it’s different, why props are crucial, and how often we recommend doing it.
B3 MAGAZINE: When we announced the new b3 Strength Training class, we explained the what—it’s a challenging total-body workout designed to help people increase strength and push past plateaus—but can you talk a little about the why behind it?
FRANNY: We created b3 Strength Training to complement the barre3 Signature workout. One of the key differences between the two workouts is the type of strength they build and the way they build it. The barre3 Signature workout builds functional strength through muscle endurance. We accomplish this through high repetitions with exercises that incorporate either light weights or bodyweight. Strength Training builds relative strength by using slow movement repetitions and heavier weights, and increasing the amount of resistance over time.
B3 MAGAZINE: One of the main differences between this workout and our barre3 Signature workout is that in b3 Strength Training, we work in sets and rounds. Can you talk a little more about what that means and why it’s important?
FRANNY: Sure! Let’s start with “sets.” In order to create a total-body, balanced strength workout, we have paired movements together in what are called “super sets.” This means that we sequence two or more movements in a specific order, and then we often repeat them. That way, while one muscle group or part of the body is working, another is resting (or at least not working at the same intensity). By shifting the dominant burn throughout your body, balancing work and rest, you can work continuously, with the goal of repeating movements with an equal or greater intensity.
Now for the rounds. During the weights portion of b3 Strength Training, we do at least two rounds of super sets. You’ll start with your lighter set of weights in the first round before being encouraged to pick up your heavier weights in the rounds that follow. The idea here is that we prep the body so it’s ready as we build to a peak.
B3 MAGAZINE: B3 Strength Training uses resistance to build strength, so the props are important. Can you talk about the key props people will need for this workout?
FRANNY: Yes! We often say that props are optional for our barre3 Signature workout, but for b3 Strength Training, they really are an integral part of the workout and essential to your progress. Here’s what you’ll need:
Two sets of weights: A lighter option (we suggest somewhere between 2 and 8 pounds) and a heavier option (we suggest something between 5 and 15 pounds).
Weight selection is key.
- Your lighter set should be a weight that helps you prep your muscles for more resistance—heavy enough so that you can feel your muscles engaging and your mind-body connection igniting, but not so heavy that they are fatiguing. What you use for your barre3 Signature could be your starting option here, with the goal being to increase the amount of weight you’re lifting over time.
- For your heavier set, go with something that feels challenging but achievable. You want to be able to perform at least 6 to 10 repetitions with this set, without going to failure (having to stop) within a set, and also with the ability to repeat after a reset.
Note: The goal with b3 Strength Training is to increase your weight over time, but as with all barre3 workouts, remember to listen to your body and the feedback that it gives you. A good sign that would indicate it’s time to up your weights is when movement with your current set is no longer challenging. You might notice that you’re not breaking a sweat, your heart rate isn’t increasing, or that your mind is wandering because the work isn’t demanding your focus like it was initially. Others cues to up your weights are when your muscles don’t feel strong or full (that’s your heart sending freshly oxygenated blood to where your body needs it) during the workout and when you don’t feel fatigue or soreness a few hours afterward your workout or the next day.
Barre3 Core Ball and Resistance Band: These will come into play during the b3 Strength Training warm-up to provide targeted activation to your core muscles, your inner and outer thighs, your chest, and your upper back. The Resistance Band is also a great tool for mobilizing your shoulders and encouraging opening across the chest.
B3 MAGAZINE: How often do you recommend doing b3 Strength Training?
FRANNY: We recommend taking this class once a week. Depending on how your body feels and your personal strength goals, you could add more b3 Strength Training to your workout routine—up to two to three sessions per week. However many times you do it, we recommend balancing it with barre3 Signature and other low-impact cardio activities, like walking, cycling or restorative workouts like yoga and stretching.
B3 MAGAZINE: And finally, will there be modification options in b3 Strength Training workouts, just as there are in barre3 classes?
FRANNY: Yes! Our lead instructors will talk you through modification options throughout the workout, and there will be a backup instructor on set to demonstrate variations or layers to the moves. As with every barre3 workout, we encourage you to listen to your body and honor what it needs in every moment. There are always ways to make a move work for you, whether it’s working higher, lower, with your stance wider or more narrow, or switching or ditching your weights. Whatever it is, do it confidently, knowing that you are honoring your body.
If our b3 Strength Training workout feels drastically different from the barre3 Signature class you know and love, that’s because it is! We talked with Franny Loch, Assistant Product Manager (and beloved online instructor), about what makes this class special. Read on to learn why we developed b3 Strength Training, how it’s different, why props are crucial, and how often we recommend doing it.
B3 MAGAZINE: When we announced the new b3 Strength Training class, we explained the what—it’s a challenging total-body workout designed to help people increase strength and push past plateaus—but can you talk a little about the why behind it?
FRANNY: We created b3 Strength Training to complement the barre3 Signature workout. One of the key differences between the two workouts is the type of strength they build and the way they build it. The barre3 Signature workout builds functional strength through muscle endurance. We accomplish this through high repetitions with exercises that incorporate either light weights or bodyweight. Strength Training builds relative strength by using slow movement repetitions and heavier weights, and increasing the amount of resistance over time.
B3 MAGAZINE: One of the main differences between this workout and our barre3 Signature workout is that in b3 Strength Training, we work in sets and rounds. Can you talk a little more about what that means and why it’s important?
FRANNY: Sure! Let’s start with “sets.” In order to create a total-body, balanced strength workout, we have paired movements together in what are called “super sets.” This means that we sequence two or more movements in a specific order, and then we often repeat them. That way, while one muscle group or part of the body is working, another is resting (or at least not working at the same intensity). By shifting the dominant burn throughout your body, balancing work and rest, you can work continuously, with the goal of repeating movements with an equal or greater intensity.
Now for the rounds. During the weights portion of b3 Strength Training, we do at least two rounds of super sets. You’ll start with your lighter set of weights in the first round before being encouraged to pick up your heavier weights in the rounds that follow. The idea here is that we prep the body so it’s ready as we build to a peak.
B3 MAGAZINE: B3 Strength Training uses resistance to build strength, so the props are important. Can you talk about the key props people will need for this workout?
FRANNY: Yes! We often say that props are optional for our barre3 Signature workout, but for b3 Strength Training, they really are an integral part of the workout and essential to your progress. Here’s what you’ll need:
Two sets of weights: A lighter option (we suggest somewhere between 2 and 8 pounds) and a heavier option (we suggest something between 5 and 15 pounds).
Weight selection is key.
- Your lighter set should be a weight that helps you prep your muscles for more resistance—heavy enough so that you can feel your muscles engaging and your mind-body connection igniting, but not so heavy that they are fatiguing. What you use for your barre3 Signature could be your starting option here, with the goal being to increase the amount of weight you’re lifting over time.
- For your heavier set, go with something that feels challenging but achievable. You want to be able to perform at least 6 to 10 repetitions with this set, without going to failure (having to stop) within a set, and also with the ability to repeat after a reset.
Note: The goal with b3 Strength Training is to increase your weight over time, but as with all barre3 workouts, remember to listen to your body and the feedback that it gives you. A good sign that would indicate it’s time to up your weights is when movement with your current set is no longer challenging. You might notice that you’re not breaking a sweat, your heart rate isn’t increasing, or that your mind is wandering because the work isn’t demanding your focus like it was initially. Others cues to up your weights are when your muscles don’t feel strong or full (that’s your heart sending freshly oxygenated blood to where your body needs it) during the workout and when you don’t feel fatigue or soreness a few hours afterward your workout or the next day.
Barre3 Core Ball and Resistance Band: These will come into play during the b3 Strength Training warm-up to provide targeted activation to your core muscles, your inner and outer thighs, your chest, and your upper back. The Resistance Band is also a great tool for mobilizing your shoulders and encouraging opening across the chest.
B3 MAGAZINE: How often do you recommend doing b3 Strength Training?
FRANNY: We recommend taking this class once a week. Depending on how your body feels and your personal strength goals, you could add more b3 Strength Training to your workout routine—up to two to three sessions per week. However many times you do it, we recommend balancing it with barre3 Signature and other low-impact cardio activities, like walking, cycling or restorative workouts like yoga and stretching.
B3 MAGAZINE: And finally, will there be modification options in b3 Strength Training workouts, just as there are in barre3 classes?
FRANNY: Yes! Our lead instructors will talk you through modification options throughout the workout, and there will be a backup instructor on set to demonstrate variations or layers to the moves. As with every barre3 workout, we encourage you to listen to your body and honor what it needs in every moment. There are always ways to make a move work for you, whether it’s working higher, lower, with your stance wider or more narrow, or switching or ditching your weights. Whatever it is, do it confidently, knowing that you are honoring your body.
0 people have left a comment. Join the conversation!
View Comments