When it comes to building strength, burning calories, and sculpting lean muscle in a group fitness setting, two standout options dominate the strength training landscape at Republic Fitness Davis Square: BODYPUMP and LIFT. Both promise to challenge your muscles and deliver results, but each takes a unique approach to strength training. Here’s everything you need to know about these two transformative workout formats.
LIFT: High-Intensity Strength Innovation
Republic Fitness’s own LIFT class represents a newer approach to group strength training, combining traditional weightlifting with high-intensity interval training principles. LIFT is a small group training class where you’ll create, dominate, and reinstate your commitment to building a stronger body and mind no matter what your fitness level is.
The LIFT Philosophy
LIFT classes are led by personal trainers in a small group setting to create an intimate and highly personalized experience. These sessions feature barbell training combined with metabolic conditioning (metcon) workouts that incorporate diverse modalities including box jumps, TRX suspension training, and free movement patterns. What makes LIFT truly unique is that it’s designed by the Davis Square team specifically for Republic Fitness members, ensuring programming that meets the specific needs of their community. Classes conclude with Theragun recovery sessions to aid in muscle recovery and reduce soreness.
What to Expect
Begin with a dynamic warmup to increase blood flow and stimulate your senses. Through active movements like trunk rotations, hops, skips, and jumps, you’ll gradually increase your heat rate as you prepare for the upcoming workout. The lights are turned down, the music is turned up, and the energy in the room is intense and powerful. You’ll do 20 minutes of heavy LIFTing at lower reps, building muscle, strength, and endurance. Then 20 minutes of HIIT to burn more calories and reduce body fat.
BODYPUMP: High Repetition Strength Training
BODYPUMP is the original barbell workout developed by Les Mills. It’s a group fitness class that uses light to moderate weights and high repetitions to tone and strengthen the entire body. The class is known for its “Rep Effect” – this globally recognized Les Mills program has been scientifically designed to help participants build strength and endurance through high-repetition resistance training.
The BODYPUMP Experience
What sets BODYPUMP apart is its infectious energy and motivational atmosphere. Instructors will coach you through scientifically-backed moves and techniques, pumping out encouragement, motivation, and great music – helping you achieve much more than on your own! The choreographed format ensures proper form while the group setting provides accountability and motivation.
What to Expect
BODYPUMP is an HWX class led by certified instructors following the globally standardized Les Mills formatting and programming. The magic of this scientifically backed approach lies in its signature element: everything is choreographed to the beat of specially curated Les Mills music. This rhythmic foundation ensures consistent pacing, proper form, and an energizing atmosphere that makes the workout feel more like a dance party than traditional strength training. Classes use a weight bar and weight plates to target all major muscle groups through a series of tracks, each focusing on different body parts. The high-repetition, moderate-weight approach creates muscle endurance while promoting lean muscle development and fat burning.
Key Differences: Which Class Is Right for You?
- BODYPUMP: High-repetition, moderate-weight approach focusing on muscle endurance and toning
- LIFT: Heavy-weight, interval-based training emphasizing strength building and functional movement
Class Structure
- BODYPUMP: 45-55 minutes of choreographed tracks following Les Mills programming, performed to the beat of specially curated music with certified HWX instructors
- LIFT: Small group sessions led by personal trainers featuring barbell training, metcon workouts, and diverse modalities (box jumps, TRX, free movements) with Theragun recovery
Equipment and Style
- BODYPUMP: Standardized barbell and weight plate system, performed to Les Mills music in a larger group class
- LIFT: Comprehensive training utilizing barbells, TRX suspension trainers, boxes for jumping, and various free movement equipment in an intimate small group environment
Choose BODYPUMP if you:
- Enjoy structured, choreographed workouts set to energizing music
- Want to build lean muscle and endurance through proven Les Mills programming
- Prefer moderate weights with high repetition performed to musical beats
- Thrive in larger group fitness environments with global standardization
Choose LIFT if you:
- Want personalized attention from a personal trainer in a small group setting
- Enjoy diverse training modalities and varied workout formats
- Prefer custom programming designed specifically for your local community
- Value built-in recovery sessions with professional-grade equipment (Theragun)
- Want to incorporate functional movements and more cardio, like box jumps and TRX training
The Bottom Line
The best choice ultimately depends on your fitness goals, preferred training style, and what motivates you to show up consistently. Why not try both and see which format resonates with your body and fitness aspirations? Your stronger, more confident self is waiting on the other side of either barbell.
Ready to challenge yourself? See our class schedule here and sign up online or in your app today!
