10 Best Peloton Strength Classes For Beginners


Peloton does have over 80 strength classes for beginners and they all vary in length between 5 to 30 minutes. You don’t need any equipment for most classes (apart from the exercise mat), which means you can take your workouts everywhere you go.

Do Peloton Strength Classes Work For Beginners?

In general, peloton strength classes do work for beginners because they work the whole body and can be modified accordingly to your fitness level. In all of the workouts, instructors offer modifications, which is a perfect way to develop strength before moving on to more challenging routines.

Are peloton strength classes good? In general, peloton strength classes are good because they offer a big variety of sessions that covers arms, shoulders, glutes, legs, and core. They have full-body workouts as well as 20 – 30 minute sessions where they cover each muscle group individually.

Do peloton strength classes use weights? Peloton strength classes use weights, as well as bodyweight exercises. Some classes are designed to be done only with weights, but most of them offer modifications. Adding weights to the class helps to personalize each workout based on your current fitness level.

Some of the classes use weights which enables you to personalize and adjust intensity. I’ve been doing those classes with a variety of weights, and I can tell you that if you pick the weight that is heavy enough, all of a sudden beginners’ workout isn’t so easy anymore.

Best Peloton Strength Classes For Beginners

Class #1: 20 min Full Body Strength with Jess Sims

This is a beginner 20-minute full-body strength training that requires 2 sets of dumbbells. She starts her workout with some breathing exercises and core moves to activate the spine and core muscles.

This class is divided into two sections. In each section, you will do 4 exercises that cover your whole body with minimum rest in between. However, the pace is slow and the intensity is low so you can definitively follow along.

What I like about this workout is that is easy to follow and slow-paced. Great for people who are getting started. However, you will need to be able to go down on the floor.

ProsCons
Easy to follow
Covers whole body
Require modified push up
Require being on your knees for one exercise
Pros and cons of 20 min Body Strength with Jess Sims

Class #2: 20 min Year of Yes Full Body Strength with Adrian Williams

This is a 20 minutes full body strength class that require 2 sets of weights. Adrian goes through 3 circuits with 3 exercises each that covers all muscle groups. What I like about this class is Adrian uses a lot of stretching in his warm-up. This help to mobilize your body and increases your range of motion.

He starts gently from downward facing dog and moves to the mat with exercises to engage the core. The main workout he does 20 seconds on each exercise with (3 exercises all together) followed by 20 seconds rest. Its like interval workout but the pace is good for beginners.

ProsCons
Nice and slow tempo
Covers whole body
Requires doing a lunge, so it can be too hard for people who have knee problems.
Requires doing down on the floor on your knees.
Pros and cons of 20 min Full Body Strength with Adrian Williams

Class #3: 20 min Full Body Strength with Robin Arzon

This is a 20 minute full body class that require couple dumbbells. What I like about her class she keep the time on the floor minimum so this is perfect for people who just getting started and maybe not so fit to go up and down all the time.

She is doing a lot of body weight squats, lunges and arms work with dumbbells. The exercises follow the pattern so its easy to do. Each section has 3 exercises and you repeat the section 3 times.

The hardest exercise is a modified bear crawl where she stays low in the box position with her knees 2 inches off the floor and tapping her shoulders.

ProsCons
A lot of leg work
Easy to follow exercise
Requires doing a lunge, so it can be too hard for people who have knee problems.
Requires doing down on the floor on your knees.
Pros and cons of 20 min Full Body Strength with Robin Arzon

Class #4: 20 min Arms and Shoulders Strength with Adrian Williams

In this 20 minute strength class you will be working only your upper body. It is the beginners level, with 3 circuits and 3 exercises each. Each exercise runs for 20 seconds and at the end of the circuit your get 30 seconds rest.

I like this class because when you do only upper body you will feel your muscle more intense. Even if this class is for beginners, it will help to to build up the strength in your arms and shoulders.

He does start from doing stretch in the beginning to increase range of motion, but if you cannot go down on the floor feel free to use alternative exercise.

ProsCons
Good exercise selectionShort rest in between sets can be challenging
Pros and cons of 20 min Full Body Strength with Adrian Williams

Class #5: 20 min Glutes and Legs Strength with Matty Maggiacomo

In this 20 minutes strength class Matt moves a lot and he doesn’t use so much free weights. A lot of exercises and done standing to enagage your glutes and core muscles. There is plenty of squats, lunges, side lunges and side walks.

At the same time, there are no high-impact moves that can put pressure on your knees. In this class, Matty does use some weight but it’s not necessary. This workout is perfect for people who don’t have access to the weights and want to be equipment independent.

Matts strength class is perfect for beginners.

ProsCons
Good energy
A lot of moving around
Spend too much time explaining the squat technique
Pros and cons of 20 min Full Body Strength with Matty Maggiacomo

Class #6: 20 min Pilates Strength with Emma Lovewell

Emma focuses a lot on core stability and strength plus the shoulders in this 20 min strength beginners class. This is a typical pilates class where you lay down on the floor on your back. Warm-up is slow and helps to move your joint around.

Once the music change, she starts to add more intensity on your core and shoulders. In this class you will have a lot of sit up, crunches, leg lifts and planks. She also offers many modifications so its beginner friendly.

ProsCons
Slow pace
Good for core strength
Not the best option for people with lower back pain
Pros and cons of 20 min Full Body Strength with Emma Lovewell

Class #7: 20 min Bodyweight Strength with Becs Gentry

In this class, you won’t need any equipment as Becs takes you through 3 circuits of 3 exercises each. You can see a lot of squats, lunges, and planks. You can easily do this workout anywhere you’re and Becs gives you many alternative options.

The hardest exercise requires a jump in the plank position so it may not be the best for everyone. However, if you feel confident going down on the floor, this workout is great to build up the strength before trying other hardest sessions.

She also does some crunches and cardio at the end where you will run in place. It’s fun, engaging and you sweat a lot even without the weights.

ProsCons
Good pace
No equipment
Does require some fitness level to keep up with the pace
She does pushup at the end
Pros and cons of 20 min Full Body Strength with Becs Gentry

Class #8: 30 min Pilates Strength with Sam Yo

Sam starts from the gentle breathing and warm-up sequence before he moves on the to main pilates work. He does each exercise for around 40-50 seconds, which is enough time for muscle to feel the work.

This class is different than other pilates classes because he doesn’t move from one exercise to another. He keps the muscle engaged and hold the position for long. This way it help to control and isolate the muscle group.

Not a lot of crunches or sit ups. This pilates strength class is good for beginners who have a lower back pain problems and want to do some strength work.

ProsCons
No equipment
Good for people with lower back pain
Spend too long in some position
Pros and cons of 20 min Full Body Strength with Sam Yo

Class #9: 20 min Full Body Strength with Olivia Amato

That class can be done either with or without the weights. Olivia takes you through 3 circuit style workouts with functional exercises that engaged several muscle groups at once. She doesn’t just do squats. She also adds rotation, and arm press to it, which makes your heart rate goes up.

She also does some core strength with quire challenging sequence at the end. She also does modification of push-ups and planks so you need some level of fitness to keep up.

ProsCons
Minimum equipment needed
Slow pace good for beginners
A lot of planks and pushups
Pros and cons of 20 min Full Body Strength with Olivia Amato

Class #10: 20 min Bodyweight Strength with Matty Maggiacomo

This class is bodyweight only. Matty starts by doing stretches that engage the back muscles and core. He also spends some time stretching the hamstrings. That is good especially for people whos been sitting for most of the day.

After the warm-up, he starts the class with 3 circuits of 3 exercises each. Matty will ask you to do many sidewalks, lunges, and squats. He also does some core work on the floor like mountain climbers and planks. What I like about this class is he uses a lot of isometric positions that challenge muscle endurance.

ProsCons
No equipment needed
Slow pace good for beginners
He does spend some time on the floor which can be hard for people with bad knees
Pros and cons of 20 min Full Body Strength with Matty Maggiacomo

Frequently Asked Questions

Here I will answer some of the most common questions regardless peloton strength classes for beginners.

Q: What weights should I get for peloton strength classes?

A: Ideally, you should get 2 sets of dumbbells that are 5 – 10 lbs each for females and 10 – 20 lbs each for males. Beginners should start from lighter weights between 5 – 10 lbs. As you getting more advanced, you can add more weight.

Q: Can you build muscle with peloton strength?

A: Generally, you can build muscle with peloton strength classes because they use a lot of time under tension in their exercise program. Building muscle doesn’t require big weights but sufficient time when the muscle is under load.

Q: How often should you do peloton strength classes?

A: In general, you should do peloton strength classes 3-4 times a week as a beginner. Advanced people can do 5 to 7 days a week, depending on the intensity and duration level. They can also use those classes in combination with their bike routine.

I won’t be covering here how often should schedule your sessions. I’ve already covered that in “how often should you use peloton“, which I recommend you read.

Conclusion

From all the peloton strength classes for beginners, I would strongly recommend starting where you’re right now. The word “beginner” is very broad and subjective because different people have different abilities, strengths, and weaknesses.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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