Barre 101: Frequently Asked Questions and the Benefits of Low Impact Fitness on Health
By Kaci Baez
It seems like everywhere you turn, low impact fitness studios are popping up, and it can be hard to know what workout might be right for you. It can be a challenge to distinguish between the different types of low impact workouts, particularly when it comes to similar routines like barre and pilates. But what is barre? And is it effective?
Where did barre come from?
Barre was originally launched by German ballerina, Lotte Berk. In 1959, she conceived of her own moves in the UK focused on core stability and repetitive movements to tone and strengthen. Her method was never patented, and now anyone can teach barre however they want. Although barre was introduced to the U.S. in the 1970s, the fastest growth of barre has been seen over the past two decades, with more than 4 million people practicing the workout annually.
How is barre different from other workouts?
Barre focuses on working each muscle group respectively to increase strength and flexibility. Rather than moving through large movements, barre movements are smaller and held for longer in order to build muscle and strength, also known as isometric movements. Most classes are about an hour, and the equipment used is less complicated than pilates reformer studios, which leads many to prefer barre classes over pilates.
Barre vs. pilates: which is a better workout?
This is a bit of a tricky question. Because barre is not patented, anyone can teach barre however they like, and the classes can be wildly different. I’ve practiced Pure Barre for ten years and recently started learning the Bar Method, and I was shocked at how different the classes are. A barre class can have 30-50 different types of exercises and stretches, and the types of moves you are doing can vary dramatically. In a pilates class, you can either use the reformer or do pilates on a mat, and again, the teaching methods here can vary quite significantly. Both barre and pilates are low impact, meant to strengthen the joints, and can be done in a studio or with a private instructor. If you like working out to music, barre is a better choice. The good news is that the body responds to variety, and you really don’t have to choose. It’s best to try a range of different classes and do what you enjoy best. Exercising to music has been proven in research to make the workout feel easier and increase muscle activation, per a 2021 review in the Journal of Functional Morphology and Kinesiology. Some say that pilates is more focused on using your breath compared to barre, however, the Bar Method also strongly uses the breath, unlike other forms of barre, such as Pure Barre.
Can I just do barre and see fitness results?
It is important to note again that the classes vary wildly, and that it can take months or even years to learn the moves and do them correctly. Everyone is different, and exercise is most effective when combined with a healthy lifestyle consistently. It is also suggested that cardio, a healthy diet, and strength training be included in addition to barre classes to achieve optimal results.
What are the benefits of a barre workout?
Studio classes build community, offering a beneficial social aspect to fitness that online classes do not. In addition, it’s much easier to stay focused and learn the moves correctly in the studio versus online.
Strengthens every muscle group. The Bar Method, which in my experience is more athletic than Pure Barre, targets the following muscle groups:
The pecs (Pectoralis Major)
Anterior deltoids (Pars Clavicularis)
Medial deltoids (Musculus Deltoideus)
Posterior deltoids (Pars Scapularis)
The outer quads (Vastus Lateralis)
The triceps (Triceps Brachii)
The hamstrings (Biceps Femoris)
The lower quads (Quadriceps Femoris)
The abdominals (Rectus Abdominis)
TA (Traversus Abdominis)
Hip abductors (Gluteus Medius)
Buttocks (Gluteus Maximus)
Barre builds endurance, improves strength, tone, and flexibility through resistance training and isometric movements.
The U.S. Department of Health and Human Services (HHS) recommends 150 minutes of moderate-intensity aerobic activity and two full-body strength sessions per week. According to the National Academy of Sports Medicine, “resistance training is a form of exercise that increases muscular strength and endurance by exercising a muscle or muscle group against external resistance. Resistance training can be performed by using bodyweight exercises, like push-ups or squats, or with exercises that use equipment like bands, dumbbells, kettlebells, and barbells.”
According to the CDC, isometric strength is defined as the capacity to produce force with a voluntary contraction where the muscle maintains constant length; no body movement occurs during the exercise and your posture and body remain static and unchanged throughout isometric exercises. In barre, you hear the terms, “lift,” “tuck,”, “pulse,” and “hold” repeatedly and this is because barre is focused on isometric movements to build strength. The smaller movements using body weight or very light weight or resistance bands is what makes these workouts able to build endurance, tone, strength, and muscle over time despite being low impact.
How often should I do barre? How do I incorporate it into my routine?
It all comes down to what feels right for your life, but I suggest taking at least two classes a week if you are serious about learning barre. Barre is excellent for cross-training. Especially for runners. Barre is also fun to mix with cycling and spinning. I do not suggest ONLY doing barre and expecting your life and your body to change overnight, as this is not realistic. Doing a variety of workouts, including cardio and strength, combined with a clean diet and a positive mindset, is the best way to see results over time. With the amount of barre classes available in-person and online, it’s best to sample a variety of classes and stick with the workouts that you enjoy doing the most.
Who should not do barre? What are the risks of barre exercises?
The risk of barre, like other workouts, is doing the moves wrong and hurting yourself. If you have an injury, be sure to work with the instructor and let them know. Most importantly: if something hurts or does not feel right, don’t do it! Always talk to your doctor with any specific concerns and do what feels good to you rather than trying to do exercises you do not fully understand and that cause (bad) pain. Many people who are recovering from an injury or who are pregnant take barre because it is low impact: communication with the instructor is key!
What do I wear to barre class?
It is recommended that you wear leggings and tighter fitting workout clothes during barre, or yoga clothes, so that your shirt or pants don’t get in the way of the movements. Many people like to wear barre socks with grips on them (my favorite!).
How do I get started with barre?
I suggest trying an intro class, often called “Foundations,” at a reputable studio like Pure Barre, Bar Method, or TruFusion, which offers heated barre (and, yes, hot barre IS harder!). Just keep in mind that the studios vary in what they teach, and it takes time and patience to understand the moves. Many barre studios, like Pure Barre, offer different forms of barre, and some classes, like Pure Align, are slower and more yoga-esque and others like Pure Empower, are faster and incorporate more cardio. Try out different things and have some fun feeling the burn!
Please consult your doctor for specific health advice. Additional resource: TruFusion Barre Teacher Training Manual
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