Over a 12-week timeframe, independent studies of BODYPUMP yielded relatively moderate effects. Researchers raised worry that doing a large number of repetitions might result in poor technique and damage. It's good to take a BODYPUMP class every seven to ten days if you love it and it keeps you moving. Doing more than this can lead to injury. The most effective way to improve your body pump is by taking a class taught by experienced instructors. These classes will help you learn proper technique and position. They can also provide insight from other students about how many repetitions you should be doing with any given exercise. There are several companies that offer monthly or yearly seminars where you can learn BODYPUMP from experienced teachers. Some people prefer these classes to solo training because they get advice about what exercises they should do after each lesson. In addition to teaching you new moves, these classes will also help you understand how and why you're supposed to perform each movement. For example, an instructor could explain why it is important to pull your shoulder blades back when you body-press so that you don't risk injury by pulling them forward. They could also point out other muscles that need to be activated during certain movements to achieve optimal results. These lessons will help keep your training safe and efficient. Training alone can be effective as well, but only if you know what you're doing.