by Milinda Atallian and Deion Clifton
It’s a series. Not a Netflix series, but certainly one that you can “binge” on while you work through this 12-week grow-as-you-go strength program. The Hockessin Athletic Club was one of the first clubs in our area to launch Strength Development last summer. We are currently running the series for the 3rd time, and our members love it!
While LesMills BodyPumpTM has been a staple at the HAC and across the fitness industry for over 20 years, LesMills Strength DevelopmentTM (SD) is new and different. It is progressive, it combines hypertrophy (less weight/more reps) and pure strength (more weight/less reps), and it is a
well-designed program that is attainable for all.
Here’s What our Instructors are Saying:
“I like teaching SD because, of all the group formats that I have taught over the years, it has the largest focus on quality of movement, ability to move heavier weights, and moving at your own pace. This format most closely resembles what strength training in the gym feels like, which I love. True strength training is good for so many aspects of our lives at every age!”
Bridget
“I think it is an awesome program because it slows everything down, allowing members to feel the movement more thoroughly. SD focuses on quality of movement over quantity. We can encourage members to add more weight during the progressive tracks – knowing that there is no stress for them to stay on the beat.
I have heard our members saying that they have surprised themselves with how much weight they can lift – and that they’ve upped their weight in other classes after having taken SD. It has been awesome to see members’ confidence grow over the weeks and in other classes they attend because of having taken Strength Development.”
Milinda
“I love hearing success stories. I have had several participants who could not do push ups before SD and can now do several push ups on their toes within a couple of weeks. The results come quickly!
SD allows us to help members focus on form and technique by slowing the tempo. I always tell my participants that better results come from better technique.
I have seen improvement in BodyPumpTM from the members who take SD. Their squats, lunges, push ups, and clean & presses look so much better, and they can increase their weight. I have heard from several members that these exercises ‘just feel better,’ and they feel stronger after attending SD.”
Stephanie
Bells, Beeps, and Tones
During a Strength Development class, you will hear the instructor start each class by referring to the bells, beeps, or tones that alert everyone that the next move is coming or that you have earned an opportunity to add more weight and take a break.
It is amazing to see how hard members have pushed themselves to “make it to the beep.” The sound of a little noise and knowing it is coming has proven to be a motivator. So, listen up for those “bells and beeps” when you step into an SD class.
Neutral Spine
Another kick-off to each SD class is the review of the neutral spine. As with everyday life, posture is so important. The instructors will review the importance of keeping a neutral spine at the beginning of each class – what that feels like, what that looks like, and how not to allow your body to slip during the rest of the class. Whether standing tall, hinging forward, or lying down, keeping your spine neutral will allow for safe movement while lifting heavy weights.
Accountability
During the first run of the SD series – we had members track the number of classes they took over 12 weeks. If they took 20 classes or more, their name was put into a drawing for $100 in club bucks.
With the 2nd series, we had members track weekly benchmarks outside of Studio 1. Each week, there was a different task that they were asked to focus on – whether it was staying on their toes for the push ups in a particular track or adding more weight for a progressive squat, chest, or deadlift track. They checked off each week and were given a “STRONGER THINGS” sweat towel to celebrate their hard work once the series was over.
Being accountable and having a goal in mind during the series is an effective way to keep members motivated to stick with the series and feel confident that they can lift more and get stronger.
All in all, Strength Development is a well-rounded strength training class that incorporates all body parts with the opportunity to add more weight and slow your body down. Between pure strength and hypertrophy workouts, each week is designed to help you achieve body awareness, confidence, and strength over 12 weeks. It is a powerful addition to the HAC offerings, so try a class out, refer any questions you may have to our team, and prepare to have fun while you get stronger.
Frequently Asked Questions
How is strength development different from BodyPumpTM?
There are a few differences:
- SD is a progressive series that is 12 weeks in duration. In contrast, BodyPumpTM is a group exercise class that is always on the schedule.
- BodyPumpTM has many more reps (rep effect), whereas SD focuses on lower reps with weight progression during certain weeks.
- SD works in time intervals – rather than “on the beat,” so members can slow down and focus on the movement and muscles used.
Can I take Strength Development and BodyPumpTM over the same week?
Yes, but we do not recommend taking them on back-to-back days. Following each SD class with a rest day helps give your muscles ample time to repair.
Do I have to take BodyPumpTM or any other weightlifting class to take Strength Development?
No. The wonderful thing about Strength Development is that instructors can floor coach, meaning that they can put their weights down and walk over to members needing help with form or weight selection. This class allows for personalized attention, allowing members to feel more at ease, get the most out of each move, and build strength while moving safely and effectively.
Do I have to start at Week 1? What if I miss a week?
The short answer is “no,” you can jump in anytime. However, to get the most out of the series, it is recommended that you take SD twice per week, each week, over the 12-week program.
If you miss a week or start the series later, that is okay. You will just need to adjust your base weight accordingly.
Member Testimonials
“I enjoy the class because it’s over quickly. I love that we don’t feel rushed, but it’s not an hour.”
“I love that the instructors can take the time to coach us properly. They are not as worried about keeping us on the beat and can help us stay in good form as we move heavier weights.”
“The fact that we can slow down without feeling rushed makes me not cheat as much. Sometimes, in [BodyPump] when I am concerned with keeping up, I don’t get as low in my lunges and squats because I don’t want to fall behind. With SD, since I am moving at my own pace – I am getting a better range of motion and not cheating as much.”
“Strength Development has challenged me to move past my BodyPump weight, and now I feel confident with certain things and moves that I was not comfortable doing before – I definitely look forward to hearing those beeps!”
