RIP classes, also known as Body Pump, are group training sessions that utilize light weights, such as dumbbells and small barbells, to target specific body parts for extended periods. These classes match movement to music. They are great for developing muscle endurance and employ a whole-body approach to conditioning. The classes offer very little time between exercises and operate at a fast pace. They combine strength training with cardio.
I started attending a RIP class in 2024 and have enjoyed the challenge. RIP training is different from conventional strength training, even though free weights are used. It focuses on eccentric exercises that target slow-twitch muscle fibers -the fibers responsible for endurance. Exercises in RIP training target all muscle groups as part of a whole-body workout. As a weightlifter, I’ve found RIP training challenging. In conventional strength training, weight training is performed in a series of sets and repetitions (reps), with a rest period of several minutes between sets. The rest period allows for muscle recovery, which is critical during concentric training. Concentric training focuses on developing fast-twitch muscle fibers, which are utilized in explosive and power-oriented movements. RIP training’s focus on eccentric training develops muscle endurance, resulting in some muscle definition, but little development of strength (ability to move heavy weights) or muscle size. For those goals, heavier weights, fewer repetitions, and a rest between sets are necessary. These attributes are not typically part of RIP training. What I’ve found interesting is that, although I’m relatively strong for my age, RIP training has been remarkably challenging for me. During a RIP class, my muscles reach fatigue quickly and consistently. RIP opened my eyes to the idea that no matter how much you can bench press or how strong you are on other strength exercises, total muscle health must also include an endurance element. RIP offers the opportunity to develop muscle endurance that you won’t typically find in conventional gym workouts.
In addition to an emphasis on developing muscle endurance throughout the entire body, RIP training incorporates a cardio component. Exercises are performed with little or no rest between sets and other exercises. Exercises are also performed to music, which helps you to focus on the ongoing reps required. Few fitness classes or training offerings combine eccentric strength training and cardio training the way RIP does. You can expect a decent calorie burn in a 45-minute RIP class. Core training is also covered in RIP with a short series of abdominal, external oblique, and hip flexor exercises. Finally, RIP training also includes some balance and stretching routines, typically at the end of the session. These help keep you flexible in key areas such as the hamstrings and hips. Combining stretching with balance exercises rounds out the workout nicely, reminding you that flexibility and balance are key aspects of fitness.
If you’re looking for a class that balances strength, cardio, and flexibility training, look for a RIP or Body Pump class. It won’t be easy, but it will be effective. If that’s the one thing you do for 150 or more minutes a week, you’ll be in good shape.
