Let’s start with the why. You become stronger, live longer, grow healthier bones, feel happier, calm your mind, enjoy long-term fat-burning benefits – need I go on? With such a powerful list of perks, it’s no wonder increasing numbers of people are prioritizing strength.
In just two years, strength training leaped from being the 10th most popular group workout to Gen Z’s number one group workout of choice. According to a Track My Gym report, time spent using free weights increased by 366% between 2010 and 2022, while time on cardio equipment dropped by 51%. Among Gen Z, 81% are now using free weights, motivated by the desire to feel strong, get fit and reduce stress. But it’s not just Gen Z driving the movement; people of all ages are tapping into the many benefits of lifting, with a notable rise in women raising the bar.
Social media is helping fuel the momentum. TikTok is bursting with strength inspiration, with over 1.6 million posts tagged #girlswholift. In 2025, the hashtag hit 17 billion views. Clearly, there's an appetite for guidance in this space, which is no surprise given the many options at our fingertips.
How to choose the right type of strength workout for you?
Any form of strength training will benefit your body. But the benefits will be amplified when you start doing strength training that you really enjoy – after all, the best workout is the one you actually do (and keep doing). By exploring the full scope of LES MILLS™ strength programming, you can progress your strength building in a way that suits you best.
BODYPUMP
This is the original barbell workout. The high rep volume and lower weight training of BODYPUMP™ is based on a formula called THE REP EFFECT™, which maximizes time under tension and fatigue. Working all your major muscle groups, you do between 15 and 100 repetitions of each exercise. Expect a variety of tempos, continuous movement, and minimal rest, which maximizes time under tension. It’s the winning prescription for increasing strength endurance, functional conditioning, and improving metabolism.
The fast-tempo resistance training of BODYPUMP is shown to expend more energy than lifting heavier loads at a slower rate.
Ideal for: any age, stage or ability. It will help you learn fundamental strength movements, build strength endurance, and boost your fitness along the way.
BODYPUMP HEAVY
BODYPUMP HEAVY is tempo-based weightlifting that switches on your metabolic engine to build lean muscle like nothing else. Drawing on traditional lifting techniques, this powerful class challenges strength, builds lean muscle, and drives measurable performance gains. Expect simple and slow moves with long recovery periods, allowing for expert coaching, so you master form and technique.
Ideal for: anyone who wants to lift heavy. This is serious strength training, made simple and fun. It’s the closest thing to heavy lifting on the gym floor – so if you find the gym floor intimidating or you want a more energizing group lifting experience, this is the class for you. Beginners can start light, learn good technique and quickly progress, experienced lifters can break through plateaus.
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LES MILLS STRENGTH DEVELOPMENT
This progressive strength program helps you build muscle using the principles of strength and conditioning science. Each workout focuses on three specific training phases – mechanical tension, hypertrophy and integrated strength. The low volume of reps and relatively heavy weights create the perfect parameters for hypertrophic muscle growth.
Ideal for: anyone serious about getting strong. It will help improve your technique and confidence so you can train more powerfully in the studio and on the gym floor.
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LES MILLS FUNCTIONAL STRENGTH
A hybrid of pure strength training and explosive power, this workout challenges you with innovative exercises, cleverly designed to amplify athleticism. Compound movements using heavy weights are mixed with explosive movements that raise your heart rate. You can expect a moderate volume of reps and a real focus on offset lifting and stability work.
Ideal for: anyone who loves to train hard. It’s also a great option if you want to get strong for life, but are intimidated by heavy lifting. This is a challenging workout, but you can start with light weights and there are options for all abilities.
Studies show eight weeks of LES MILLS FUNCTIONAL STRENGTH can improve your squat, deadlift, bench press, and boost your jump power. Plus, it helps you train more confidently with more motivation.
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Other workouts with a strength element:
LES MILLS GRIT STRENGTH
Known as resisted cardio, this form of High-Intensity Interval Training uses resistance exercises to dial up the intensity. Each 30-minute workout fuses a high volume of barbell, weight plate and bodyweight exercises to blast all major muscle groups and take your strength and fitness to the next level.
Learn more about LES MILLS GRIT Strength
LES MILLS SHAPES
Fusing the best of Pilates, barre and power yoga, this workout uses small, controlled movements and lots of repetition to sculpt and strengthen. Each workout uses only very light weight plates and a resistance band (sliders are optional). While it’s low-impact and grounded, the intensity is high and you can expect real muscular burn.
Just six weeks of LES MILLS SHAPES can lead to a 35% increase in abdominal endurance, a 26% increase in back endurance.
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LES MILLS CORE
This targeted core workout is designed to build strength, stability and endurance in the muscles that support your core. It will help improve balance, assist injury prevention, and increase sports performance.
Learn more about LES MILLS CORE
LES MILLS CEREMONY
A 45-minute full-body functional circuit scientifically designed with alternating strength and cardio exercises. The combination of strength and cardio conditioning leaves you feeling strong, fit and empowered.
Learn more about LES MILLS CEREMONY
LES MILLS TONE
The ultimate all-in-one workout, LES MILLS TONE™ is a dynamic way to train that mixes cardio intervals with core training and strength exercises.
Learn more about LES MILLS TONE
BODYBALANCE
A scientifically-backed combination of simple yoga moves, Tai Chi and Pilates that is carefully curated to strengthen your entire body and increase flexibility. A low-impact, low-intensity and calming way to feel mentally and physically stronger.
HOW OFTEN SHOULD YOU STRENGTH TRAIN?
A global analysis of 16 individual studies spanning three decades shows that as little as 30 – 60 minutes of muscle-strengthening activity each week can help you live a longer and stronger life. The maximum life-lengthening benefit comes when you combine muscle strengthening and aerobic activities.
The ideal prescription for a well-balanced weekly routine is two resistance exercise training sessions focusing on the major muscle groups, with three to four cardio sessions and one flexibility and mobility-based session. It’s important to avoid strength training on consecutive days.
Try LES MILLS™ strength workouts at a club near you, or explore the options at home using LES MILLS+.
