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Start slow, build gradually, mix it up. Check out our beginner's guide to fitness, based on scientific research, and get started with fitness the smart way.
BodyPump is a weight-based group-fitness program, created and distributed globally by Les Mills International.Created in 1991 by Phillip Mills, it is now found in over 70 countries and 10,000 health-clubs and gyms worldwide. The first BodyPump classes started in December 1991 in Auckland, New Zealand, according to (Information published in the United Kingdom via a report by Alan Felstead).

When it comes to motivation, your brain is a mysterious creature. One minute you’re pumped, full of enthusiasm. A few weeks later the excuses start to creep in, and before you know it you haven’t been to the gym all week. SMART START is a beginners plan for fitness that is based on scientific research. Follow this simple approach to guarantee that your first steps to fitness are not your last.

START SLOW

Les Mills Body Pump Set

Don't push your body too soon. It’s okay to stop

BUILD GRADUALLY

Aim towards completing full workouts as your fitness builds.

MIX IT UP

Mix strength, cardio and flexibility training options and learn what workouts consistently motivate you to get moving.

SMALL CHANGES

When you're starting out, a good goal to aim for is 150 minutes of exercise a week. Research shows that with 150 minutes of exercise a week you will start enjoying the health benefits of exercise.

There are lots of ways you can begin to get active. You can start with group fitness workouts, walking, bike riding or even just choosing to take the stairs instead of the elevator. Even if you can only manage 10 minutes at a time, remember, it all adds up in the end.

When you have reached, and acclimatized to 150 minutes of exercise a week the next goal is 250 – 300 minutes. This is the suggested amount of weekly exercise needed to begin seeing some of the physical changes that accompany exercise without making any changes to your diet.

If you’re up for this challenge you can begin following our scientifically-proven six-week introduction. This workout plan lets you know how to mix up your workouts to maximize effectiveness and keep it interesting.

Another smart move is to set some goals. Setting goals can be a huge help at any stage of your exercise journey. We suggest setting two goals; one based on the results you’re after and one on the behavior you’re trying to change. For example, I want to drop one dress size and I want to get to the gym twice next week. Stick these goals somewhere you will see them often, like the fridge or in your wallet.

Whatever you do, make sure your goals are realistic and don’t be too hard on yourself – remember, you’re just starting out. As you reach each of your goals you can reevaluate how much time you are exercising and what you are trying to achieve.

People who work out in a group are far more likely to stick at exercise than those who go it alone.

Get Fit Together, a study conducted by Dr. Jinger Gottschall from the Pennsylvania State University, followed 25 sedentary adults through a 30-week program of group fitness classes.

The 30 weeks started with an initial six week period encouraging the exercisers to “dip their toes” into fitness before building up to a six-day-a-week exercise schedule. The gradual introduction meant that instead of feeling sore from overworking unfit muscles and giving up, the group actually enjoyed their path into exercise.

The results were awesome – so good that participants delayed the onset of cardio vascular disease by an average of 3.6 years. Over the 30 week study, 20 out of 25 study participants never missed a workout – a compliance rate of 98.8 per cent – almost unheard of in exercise studies. This commitment is proof that, when it comes to exercise, you shouldn’t go it alone – combining a steady start with the support of others works wonders.

SIX WEEK GUIDE

If you are really serious about taking your fitness to the next level, try to follow this recommended guide for the first six weeks.

AFTER SIX WEEKS

Well done for making through your first weeks. To really lock in your healthy new habit, the next 12 weeks is just as critical to success. Each week from now should include 3 x 60 minute cardio workouts, 2 x 60 minute strength workouts and 1 x 60 minute session of core/flexibility work. If you want to find out about cardio, strength, core and flexibility workout options you can discover more here.

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Whether you've recently embarked on a new group exercise routine, or if you’re a regular no-nonsense gym bunny, it’s important to make sure you’re wearing the best sports shoes for your sport. The right pair can definitely make your day, helping prevent pain and reducing the risk of injury later in life.

The first step to finding perfectly fitting sports shoes is to analyze how you walk. The best way to determine how you walk, and what type of shoe you need, is by looking at the size of your foot arch. Your arch can be low, high or ‘standard’ and controls the way you place your foot when you walk.

Check out your arch by doing a footprint test – wet your foot, step on a piece of paper and trace your footprint. The imprint shows which foot type you have: under-pronation, over-pronation, or a natural arch.

What is under-pronation?
If the footprint shows only a portion of your forefoot and heel, with a narrow imprint of the outer edge of your foot, then you have high arches and tend to ‘under-pronate’ (also known as supinate). Under-pronation means you roll your foot outwards, away from your knee, which causes pressure on the outer edge of the heel and the little toe. The best shoe for you is a cushioned shoe with a soft midsole to encourage your foot to move in to the center.

What is over-pronation?
If your footprint shows the entire sole of your foot with little to no curve on the inside, it means you have low arches or ‘flat feet’ which is called ‘over-pronation’. Over-pronate feet roll inwards and can create pressure on the outside heel and inside of your foot. You need to purchase a shoe that has maximum support to balance out and center the foot.

What is a natural arch?
If your footprint has a distinct curve along the inside of your foot, this means you have a natural arch and you wear your shoe evenly. The best shoes for your feet are a pair that has a good combination of cushioning mixed with support to keep the trend even.

And hey, if you don’t fancy doing the wet-foot test, you can simply look at the sole of an old pair of sneakers which will highlight where your shoe has worn away the most and give you the same answer.

Size matters: How to find your correct shoe size
Unlike other shoes, it’s important for your sneakers to feel comfortable right away, so don’t wait for them to ‘fit better’ or stretch after a few weeks. Your shoe should fit relatively tightly – snug and secure – not too tight across the top of your foot – and you should be able to wriggle your toes comfortably. Remember inside your shoe there should be about a ½ inch between the front of your big toe and the tip of the shoe. Take your own socks along on your shopping trip – a pair which you plan to wear when exercising, and if you wear orthotics, take them along too, to get the perfect fit.

When is the best time to shoe shop?
When shopping for shoes consider the best time to hit the stores – which is towards the end of the day. Your feet swell across the day, and they also expand during exercise, so try on shoes when your feet are at their largest. Your feet often change size as you get older too, so every year get a fitting to check your size.

Money doesn’t buy you everything
Buying sports shoes can be an expensive process, and with so many options on offer it’s hard to know right from wrong. While it’s justifiable to invest in a good pair of sports shoes – since you will be wearing them quite a lot – just be wary that you can pay a premium for fashionable or top branded labels which don’t necessarily do your feet any good. An expensive shoe doesn’t mean it’s a better shoe, so instead get the best fit for your foot.

Finally, remember to replace your sports shoes every six to eight months, or when your feet start to feel uncomfortable. Another indicator that it’s time for a new pair is if you experience pain in your knees, ankles or shins – or the back of the sole is worn out, giving you less support.

Need some shoe-inspiration?
Check out the new Reebok + Les Mills FLEXAGON 2.0 FLEXWEAVE® – the latest shoe purpose-built to meet the demands of LES MILLS workouts. Not only does it feature an outsole that’s specifically-crafted for optimal flexibility and agility during cardio and studio classes, the FLEXWEAVE breathable mesh upper provides great support. It’s been tested and approved by LES MILLS trainers, and they’re hooked!

Les Mills Body Pump Weights

“They are so comfortable, with great grip on the sole. They are my go-to trainers.” – Mark Nu’u-Steele, BODYSTEP Program Director.