Let’s talk about Barre and specifically, the benefits!
You may have heard me mentioning these during class but despite your best efforts to listen, I know that mid thigh set, my voice is barely audible past your expletives 😅
Now, in recent years, both Barre & Pilates have come under fire, often from people who have little experience teaching either discipline, or who seem to be looking at exercise through a very narrow lens.
You might have heard these people say…
“Barre is not as effective as lifting heavy weights”
“Pilates is too easy to create any sort of adaptation in the muscles”
“The weights are too light in Barre”
It’s a real shame that the fitness world seems determined to use a singular measuring stick to decide whether something is good or bad. Effective or ineffective.
Black or white.
And this black and white thinking means that the masses get pulled into the same idea.
But the missing link is the end of each sentence…
NOT AS EFFECTIVE FOR WHAT?!
Building maximal strength? Yes, lifting heavy weights is going to be more effective.
But does that mean Barre isn’t effective?
Absolutely not.
Our bodies adapt to the demands we place upon them. Different types of training create different adaptations, and not every form of exercise needs to achieve the same outcome.
There are many different modalities of training, many of which I purposefully offer on Body Bond Online, because they all have different benefits.
What Barre is missing, our Strength class offers. What Strength is missing, our BarreHR class offers. What BarreHR is missing, our Pilates classes offer.
But I genuinely believe Barre should be part of the baseline for 95% of people.
Because what Barre offers is an incredible foundation, so that when you decide to lift weights, start running, do a Hyrox competition (whatever your goal might be), you’re developing many of the qualities that can support those activities.
"tell me more" I hear you say....on go on then!
Deep Core Strength & Stability
I’m not just talking about your abs!
Your deep core muscles work together to support your spine, pelvis and trunk. In Barre, we’re constantly challenging these muscles through changes in position, balance, resistance and movement.
We’re teaching the body to create stability while other parts of it are moving.
And this is SO important, not just for exercise, but for everyday life. Whether you’re lifting something heavy, running or carrying your children.
Having strength without the ability to control it is only part of the picture. We want bodies that are strong, stable, adaptable and capable of responding to whatever we throw at them!
Balance & Proprioception
Proprioception is your body’s ability to know where it is in space without having to look.
Think about all those moments in Barre when you’re standing on one leg, lifting your heels or trying to move one part of your body while keeping everything else still.
Your brain and nervous system are working incredibly hard to coordinate all of that.
By regularly challenging these systems, we can improve our balance, body awareness and ability to control our movements.
Something that becomes increasingly important as we age!
Coordination & Motor Control
I think this is one of the most underrated benefits of Barre.
Being strong is one thing. Being able to use that strength efficiently and with control is another.
Barre asks you to coordinate multiple joints and muscle groups, often while maintaining a specific position or rhythm.
And we’re not just training muscles. We’re training movement patterns, developing coordination and improving our ability to recruit the right muscles at the right time.
Essentially, teaching the brain and body to work together more effectively.
And that has benefits far beyond the Barre class.
Prehab & Injury Prevention
There’s a reason so many Barre exercises look familiar to anyone who has spent time with a physiotherapist!
Glute bridges, controlled hip movements, calf raises, single leg balance work, shoulder stability exercises…
These are all movements commonly used within rehabilitation programmes.
Of course, Barre isn’t a replacement for physiotherapy, and no form of exercise can guarantee you won’t get injured.
But building strength, control and stability through a variety of movements can help prepare your body for the demands you place on it.
And I would much rather we spent time developing those qualities BEFORE something starts hurting.
I like to call this 3D, functional strength!!
Muscular Endurance
Ahhh, those tiny pulses that make you question every decision you’ve ever made 😂
One of the things Barre does particularly well is challenge muscular endurance.
We’re asking muscles to repeatedly contract or sustain tension over an extended period of time.
And while this isn’t the same stimulus as lifting a heavy weight for 6 reps, it is still a stimulus!
Muscles adapt to different demands.
Not every adaptation has to be about making a muscle bigger or increasing the maximum weight you can lift.
Improving your ability to sustain muscular effort is a valuable adaptation in its own right.
And anyone who has experienced the final 30 seconds of a thigh set will know EXACTLY what I’m talking about.
Joint Stability & Control
One of the things I love about Barre is how much time we spend strengthening muscles that can sometimes be overlooked in more traditional workouts.
The smaller supporting muscles around our hips, shoulders and ankles all have important roles in controlling movement and supporting our joints.
And when we challenge these muscles through different positions, ranges of motion and balance exercises, we’re developing strength that goes beyond simply moving a weight from A to B.
Standing on one leg while moving the other without your pelvis shifting?
Not so easy, is it?!
This is what I mean when I talk about building a body that works well as a WHOLE.
Mobility & Active Flexibility
Flexibility is great, but being able to CONTROL your movement through a range of motion is even better.
In Barre, we’re not just passively stretching muscles.
We’re often asking them to work while lengthened, or actively lift and hold a limb in a position.
This helps develop strength and control within the ranges of motion available to you.
Because having access to a range of motion is one thing. Being strong and controlled within that range is another.
And I think that distinction is incredibly important.
Postural Awareness
Now, I’m not here to tell you there’s one perfect posture we should all be walking around with...(There isn’t).
But being aware of how your body is positioned, how you distribute your weight and how you organise yourself during movement is incredibly valuable.
Ribcage position, pelvic control, shoulder movement, spinal stability…
Barre gives us the opportunity to explore and practise these things repeatedly, helping us develop greater awareness of how we move.
Mind Body Connection
And finally, something that gets massively overlooked in conversations about exercise.
Barre requires you to THINK.
You can’t always switch off and go through the motions.
You’re listening to cues, making tiny adjustments, coordinating your breathing and concentrating on what different parts of your body are doing.
For many people, that hour of focusing on their body is also an hour where they’re not thinking about the other 400 things going on in their lives.
And that has value too.
Now, does Barre replace heavy strength training?
No.
Does it need to?
Also no!
And that’s really my WHOLE point.
We need to stop judging every form of exercise by its ability to achieve ONE specific outcome.
If your goal is maximal strength, do our Strength Based Classes!
If your goal is improving your cardiovascular fitness, challenge your cardiovascular system with BarreHR or TRX classes.
If your goal is building a well-rounded, capable body that moves with strength, control, balance and confidence, there is absolutely a place for Barre. It is ELITE for creating a well-rounded, beautifully balanced body!
And actually, I think combining these different approaches is where things get really interesting.
Somewhere along the way, we’ve started confusing being strong with being fit.
And whilst strength is an incredibly important component of fitness, it’s only ONE component.
What about balance? Coordination? Mobility? Muscular endurance? Cardiovascular fitness? The ability to move your body with control?
Surely, if we’re talking about building a body that’s going to serve us well for the next 30, 40 or 50 years, we need to be looking at the bigger picture?
That is EXACTLY why I love Barre.
Because it develops so many of the qualities that make everything ELSE we do feel better.
Barre doesn’t need to compete with other forms of exercise to prove its worth.
It already has plenty of its own.
And if you still think those little 1kg weights aren't doing anything, I'll happily see you at the next arm series. 😅
My first experience with Barre was when I was a professional dancer. I was dancing 10 hours a day at the time, so naturally I thought, "How hard can it be?"
Well, I was truly humbled.
I remember my standing leg shaking like a leaf in that first class. I was EXHAUSTED.
But I also remember walking out feeling like I'd discovered something that was going to be part of my life forever.
And I was right.
Barre is like a loyal best friend. Always there when you need it.
Sometimes to remind you how strong you are. Other times to remind you that there's still work to be done.
But you always walk away feeling like you've done something good for yourself.
Barre is empowering, energising and confidence building.
You could even say "Barre is life", but maybe that's just me being dramatic. 😂
So BBO friends, if Barre isn't in your weekly plan, try to do at least once per week (we even have 10-15 min classes). Even if you already do Strength & TRX, Barre will compliment both so beautifully!
Head over to our website to start your 7-Day free trial now!
Barre, Pilates, Strength, Cardio