Mastering the Basics of Barre Workouts

2024-04-12

Trying a new workout method, such as barre, which combines Pilates, ballet, and yoga, might be scary.

But don't worry, barre can accommodate anyone, regardless of fitness level or dance experience (or lack thereof).

"It's a low-impact workout that's not overly aerobic, so it doesn't overstress the heart," explains Elizabeth Matzkin, MD, a board-certified orthopedic surgeon and chief of women's sports medicine at Brigham and Women's Hospital in Boston. "And because it can be easily modified, it's a good option for most people."

According to the International Sports Sciences Association, many people regard barre to be more beginner-friendly than yoga or Pilates because the basic poses are so straightforward.

Ready to tackle the barre? Here's everything you should know to get started.

What Types of Barre Classes Should You Begin With?

What Is Barre? What to Know About Barre Workouts

Barre lessons differ according to teacher and studio. According to the ISSA, they typically last 60 minutes and follow a similar pattern: a warm-up with dynamic (moving) stretches, a workout at the barre and on the mat with poses and small movements that target specific muscle groups, and a cool-down with stretching and yoga poses.
When you first start, it's ideal to enroll in a beginner in-person barre class. The instructor will explain barre vocabulary and show foundational moves, allowing you to master perfect form before proceeding, according to the ISSA.
Once you're familiar with the terminology and positions, you can take intermediate barre lessons online or in person. "Online classes offer a convenient way to take barre, while in-person classes offer direct teaching from the instructor and the fun, invigorating energy of being in a group setting," says Dara Driessea, an American Sports and Fitness Association-certified personal trainer and FlexIt barre instructor in Barnegat, New Jersey.

What To Wear For Barre

Fortunately, barre does not require any specialized fitness attire. Many individuals choose yoga clothing (think performance tights and a fitted shirt), but you can wear whatever makes you feel most comfortable practicing.

You also won't need shoes for a barre class, as Driessea recommends going barefoot. However, some people prefer to wear barre socks or socks with gripping bottoms to prevent their feet from slipping on the floor while they sweat.

What about the barre? You can buy a barre if you're doing an internet workout at home, but it's not necessary. The ISSA recommends using a firm surface, such as a countertop or sturdy chair, as a barre stand-in. For floor exercises, simply add a nonslip yoga or exercise mat.

Tips to Stay Safe During Barre

While barre is generally a safe practice, there is always the possibility of injury. To remain safe, follow these guidelines:

Begin with body weight. Many barre classes use lighter weights. However, when you first start, stay to your own body weight. Dr. Matzkin explains that when you initially start attending barre courses, your body may not be acclimated to the low weight and high repetitions. If you start lifting weights too soon, you run the danger of experiencing pain or damage. Wait until your body has adjusted to the demands of barre before adding resistance.
Concentrate on your form. Correct form is essential in every workout, but much more so in barre. "With barre, you're doing repetitive exercises, and if you're not using good form, your risk of injury significantly increases," Matzkin said. Taking an in-person barre class when you first start out is a smart option. This allows the instructor to monitor your form and make suggestions.
Allow for rest and healing. According to Alex Higa, a personal trainer certified by the American Council on Exercise who works with clients at Tempo in San Francisco, repeating the same activity on a daily basis increases your chance of injury. Allow yourself at least one day off between barre courses. Other hobbies include walking, cycling, and moderate yoga.
How to warm up for a barre workout.
Warm-ups are an essential component of any barre fitness class. Driessea's warm-ups, for example, usually involve a short cardiovascular routine that integrates fundamental ballet techniques like as pliés (bending the knees with heels on or off the floor and toes pointed outward) and relevés (rising onto the toes or balls of the feet).

Learn the Pure Barre Lingo

However, if you find an online or in-person class that does not include a warm-up, Higa recommends taking a few minutes to warm up your body. In addition to pliés and relevés, warm-up exercises that are particularly effective for barre include side bends (from a standing position, extend one arm overhead and bend your upper body toward the opposite side) and cat-cow.

A Four-week Barre Training Plan To Get Started

If you are new to exercise, are elderly, have a persistent medical condition, or are recuperating from an injury, see your doctor before starting barre.
Then try this four-week starter routine from Driessea. You'll start with two barre sessions per week and increase to three by the third week.
Barre should not be your main workout. "You need to give your muscles a break and alternate other types of workouts to engage different muscles," Driessea said.
Furthermore, the United States Department of Health and Human Services (HHS) recommends that individuals engage in at least 150 minutes of moderate-intensity aerobic exercise (or 75 minutes of vigorous-intensity exercise) and two full-body strength workouts per week.

Non-barre days should consist of low- and moderate-intensity cardio as well as extra strength and flexibility activities such as traditional strength training, yoga, and Pilates. You may customize the time and intensity of these cardio, strength, and flexibility workouts to meet your fitness level. However, attempt to meet the HHS's minimal physical activity recommendations.

Week 1

Day 1 Barre
Day 2: Moderate-intensity exercise (jogging, brisk walking, water aerobics)
Day 3: Low-intensity cardio (leisure walking or swimming) with stretching, Pilates, or yoga.
Day 4 Barre
Day 5: Moderate-intensity cardio
Day 6: Low-intensity cardio with stretching, Pilates, or yoga.
Day 7 Rest