Barre Exercises for Beginners

The benefits of this combination of ballet, Pilates, and yoga are numerous. Here, professionals offer advice on what to wear, how to limber up, and how to maintain safety.

Trying out a new exercise regimen, including barre, which combines elements of yoga, Pilates, and ballet, can be intimidating.

However, rest assured that barre can accommodate individuals of any fitness level or dance background (or lack thereof).

"It is a low-impact, non-aerobic workout that does not overstress the heart," explains Elizabeth Matzkin, MD, dean of women's sports medicine at Brigham and Women's Hospital in Boston and a board-certified orthopedic surgeon. "And due to its adaptability, it is a viable option for the majority of individuals."

Barre is, in fact, considered more accessible to novices compared to yoga and Pilates due to the simplicity of its fundamental poses, according to the International Sports Sciences Association.

What Types of Barre Classes You Should Start With?

Barre classes varied by instructor and studio. However, they generally last 60 minutes and follow a similar pattern: a warm-up involving dynamic (moving) stretches, a workout at the barre and on the mat that consists of poses and small movements that focus on specific muscle groups, and a cooldown focused on stretching and yoga poses, according to the ISSA.

It’s ideal to choose a novice in-person barre class when you’re beginning out. The instructor will explain barre terminology and demonstrate foundational movements, giving you the opportunity to learn appropriate form before progressing, per the ISSA.

Once you feel comfortable with the terminology and positions, you can attend intermediate barre classes 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 from being in a group setting,” says Dara Driessea, a personal trainer certified by the American Sports and Fitness Association and a barre instructor with FlexIt in Barnegat, New Jersey.

What to Wear for Barre

Fortunately, barre doesn’t require any special fitness apparel. Many people opt for yoga apparel (think performance tights and a fitted top), but wear whatever you feel comfortable exercising in.

You also won’t have to bother about shoes, as barefoot is ideal for a barre class, Driessea says. However, some people prefer to wear barre socks or socks with gripping soles so their feet don't slide on the floor when they get moist.

What about the barre? You can invest in a barre if you’re doing an online workout at home, but it’s surely not required. The ISSA suggests using a stable surface like a countertop or robust chair as a barre stand-in. Add a nonslip yoga or exercise mat for floor exercises and you’re ready to go!

Tips for Staying Safe During Barre

While barre is a relatively safe activity, there’s always a possibility of injury. To remain secure, observe these tips:

Start with body weight. Many barre classes integrate modest weights. However, adhere to your own body weight when you’re just commencing. Barre employs low weight and high repetitions, which your body may not be used to when you first start taking classes, Dr. Matzkin says. If you introduce weights too soon, you can increase your risk of suffering and injury. Wait until your body has acclimated to the demands of barre before adding resistance.

Focus on your form. Correct form is crucial in every exercise but even 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 says. Taking an in-person barre class when you’re starting out is a smart notion. This manner, the instructor can observe your form and offer advice.

Allow for recuperation and recovery. Doing the same activity daily can increase your risk of injury, says Alex Higa, a personal trainer certified by the American Council on Exercise who works with clients at Tempo in San Francisco. So allow yourself at least one day off between barre classes. Do other activities like walking, cycling, or mild yoga.

How to Warm Up for a Barre Workout

Warm-ups are a customary element of any barre exercise class. For example, Driessea’s warm-ups typically include a light cardiovascular routine that integrates foundational ballet movements like pliés (bending the knees with heels on or off the floor and toes pointed outward) and relevés (rising onto the toes or soles of the feet).

But if you’ve discovered an online or in-person class that doesn’t include a warm-up, make sure you spend a few minutes to get your body heated, Higa says. 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 (kneel on the ground on all fours and alternate between arching and rounding your spine).

A 4-Week Barre Training Plan to Get Started

Before you plunge into barre, get your doctor’s approval if you are new to exercise, are geriatric, have a chronic medical condition, or are rehabilitating from injury.

Then use this four-week novice routine from Driessea. You’ll settle in with two barre workouts per week and proceed to three by the third week.

Barre shouldn’t be your only workout. “You need to give your muscles a break and alternate other types of workouts to engage different muscles,” Driessea says.

Plus, adults need at least 150 minutes of moderate-intensity aerobic exercise (or 75 minutes of vigorous-intensity exercise) and two full-body strength routines per week, according to the U.S. Department of Health and Human Services (HHS).

For that reason, non-barre days should include low- and moderate-intensity cardio and additional strength and flexibility exercises like traditional strength training, yoga, and Pilates. You’re free to modify the duration and intensity of these cardio, strength, and flexibility sessions to suit your fitness level. However, aspire to attain the minimum physical activity recommendations outlined by the HHS.

Week 1

Day 1 Barre
Day 2 Moderate-intensity cardio (jogging, leisurely strolling, water aerobics)
Day 3 Low-intensity cardio (leisure walking or swimming) and stretching, Pilates, or yoga
Day 4 Barre
Day 5 Moderate-intensity cardio
Day 6 Low-intensity cardio and stretching, Pilates, or yoga
Day 7 Rest

Week 2

Day 1 Barre Day 2 Moderate-intensity cardio
Day 3 Full-body strength training Day 4 Low-intensity cardio and stretching, Pilates, or yoga
Day 5 Barre
Day 6 Moderate-intensity cardio
Day 7 Rest

Week 3

Day 1 Barre Day 2 Moderate-intensity cardio
Day 3 Barre
Day 4 Low-intensity cardio and stretching, Pilates, or yoga
Day 5 Barre Day 6 Moderate-intensity cardio
Day 7 Rest

Week 4

Day 1 Barre Day 2 Moderate-intensity cardio
Day 3 Barre
Day 4 Low-intensity cardio and stretching, Pilates, or yoga
Day 5 Barre
Day 6 Moderate-intensity cardio or stretching
Day 7 Rest