All About Barre- The Workout That Will Transform You From Head To Toe
- Jasmine Melrose
- Aug 4, 2021
- 10 min read
Updated: Feb 18, 2022
From dancer to barre teacher and why I wish I knew about this workout years ago.
I started dancing at the age of 3, as per my own request, after seeing a ballet dancer performing on TV. The story goes like this: I pointed at the TV and said “that” and I was enrolled into ballet classes at the local school the very next day.
From that day forward I started my dance journey, training in multiple styles of dance, I liked ballet most at the time. By the age of 13 I realised that dance was the career that I wanted to pursue and that in order to excel, I would have to train harder and get into ballet class more often, as it is the foundation of any dance discipline.
I ended up training in Toronto, New York, and Chicago, until I moved to San Francisco to continue my studies and then, working as a professional dancer I danced in Canada, Spain, Italy, Amsterdam, Berlin, Austria, and was set to begin working in Switzerland when I had an accident that quickly ended my dance career and I was bed ridden for 1 year, and needed an additional 2 years of recovery.
I lost my love for movement and fell into a deep depression, my only passion, my life it seemed, had been taken from me and I was told that I would never be the same again, I was filled with fear and anger for what had happened.
Years later I returned to Amsterdam and decided to take my life and love for movement back. I found my way to FORM Barre & Yoga Amsterdam where I was trained as a barre teacher by Italy Padilla, master trainer and owner of FORM. Italy is in a class of her own, her capacity is quite honestly, unsurpassed.
Let me tell you from experience, if I had known about this workout years ago, my dance career would have been very different.
The amount of muscle control, mental strength, muscular stamina, and core strength this workout gives you is parallel to none. Not to mention the breath control, total body, and mind transformation one experiences as a barre practitioner.
This workout will help you to change your body and body composition yes, but it will also teach you to listen and connect to your body, about correct form, change your posture, and help you prevent injuries or build the right alignment to recover from existing ones.
I cannot say enough about this workout, truly. I can say honestly, from the heart, that it helped me get back to living life and into appreciating movement and what my body does for me each day.
You only have one body, only you can have your own back through every stage of your life, so why would you miss an opportunity to fine tune it, strengthen it, and have a whole lot of fun while you are at it?
If this sounds like a good fit for you, keep reading as we break barre down and debunk some barre myths.
A brief history of barre
Contrary to popular belief, barre fitness is not a “new” workout trend, however, over the last 10 years or so, the workout has gathered more attention and is more commonly practiced, but barre was first practiced and taught in 1959 in London, England.
The technique was created by Lotte Berk, a German modern and ballet dancer who had injured her back. The purpose of the practice was to rehabilitate the body, build strength and recover, and at the time, it was also a workout for women to gain confidence, feel empowered, connect to their sensuality and strengthen the pelvic floor.
Barre being a mixture of Ballet, Pilates, and Yoga, the early years were dedicated almost solely to women.
However, is this NOT to say that men cannot take barre or that barre is an easy or “girly” workout? No way, myth busted.
In fact, as a teacher, I wish more men took class, they could really benefit from it. Men generally overtrain their upper bodies and under train their legs and core, which over time will lead to injury and muscular imbalances.
Why Barre is effective for everyone:
Barre is a full body workout, every class will challenge you in a unique and exciting way (goodbye boring gym routines) and they are lead by experienced and expert teachers (we hope, more on that later), which means you will have the guidance you need if you are a beginner and of course, an all important boost of motivation to do your best, class after class.
Barre is super challenging, so it is very difficult to plateau doing this workout, and the more you do it (anywhere from 3-4 times a week is best) the more your body will respond. So the idea that barre is too “girly” or easy is just not true, and your body will benefit from the bodyweight work as well, keeping you functionally strong and injury free.
Not sure if body weight will be enough?
Of course it all depends on your goals. If you are trying to put on major size, and get a “bulky” look for whatever reason, ok no, barre will not give you those results (even though your diet and being in a calorie surplus will also play a large roll in growing muscles to that size), however, if you are looking to build strength, find alignment, improve posture and performance, then give it a try! I promise it will not disappoint.
What to expect from a barre class
Let’s start by saying: expect to work hard, that is a given. Barre has a way of meeting you where you are challenged, showing you where you need to focus in terms of getting stronger, as every muscle in your body will work.
Expect for this workout to feel different than anything else you have ever done. Unless you have ever taken a ballet class or two in your life, it is likely that many of the positions will feel foreign to you, such as turning out the legs, “tucking” the hips, or lifting your heels up off the ground “like you were wearing stiletto heels” as we would describe it in barre.
Now let’s talk about the “shake” you feel in a barre class. In most forms of exercise we experience short bursts of work followed by rest. Think of a HIIT class where you push your muscles and your heart to the max and then turn everything off and rest and recover to push again.
Interval training works in a similar way, or regular body weight or strength training, when you perform a lunge for example, at the bottom of the lunge you are working, when you stand, your muscles are given time to relax as you are “in rest” for a moment.
Whereas, in barre, we practice holding a position at your maximum range for extended periods of time, using only our bodyweight and often props like a resistance band or a ball, holding at the bottom of a position will exhaust your muscles and they will being to shake and/or “burn”.
By doing this we deplete the fuel storage in the muscle and it begins to contact and release at a rapid pace in order to conserve energy to help you maintain that position until the teacher moves on.
This can often be between 1-3 minutes in a given position. So that “shaking zone” is what will get you (incredibly) strong and help you build muscular stamina. So don’t shy away from the shake, the more you push to get into that zone, the stronger you will become!
Also expect to get hands on corrections from the teacher. Barre teachers cannot wait to help you find your perfect alignment, and there is nothing more effective and clear than being able to literally, move you into position.
That being said… if you do not want to be touched, let your teacher know before class, and if you do feel like the teacher is touching you in a way that you do not feel comfortable with, tell them, and if it persists, you may want to report it to the studio manager or elsewhere.
Again, this should NOT happen but I have had personal experiences with fitness teachers abusing their right to touch when making adjustments, and I believe that we can only be empowered if we KNOW what is going on. If you are not sure what the difference between the right and the wrong touch is: check out our article on How To Find The Right Yoga Teacher For You And Your Unique Yoga Journey, this advice is not exclusive to yoga but applies to all forms of exercise, dance classes, and environments, and even daily interactions with people who may use opportunities to touch you without reason.
It is SO important to know the difference and recognise the intentions of someone’s touch.
Do yourself a favour: educate and empower yourself.
What should you bring to a barre class?
Bring a water, towel, wear your favourite workout clothes that allow you to bend and stretch without limitation, and optionally you can wear gip socks to take class. I personally prefer to take class with bare feet as I can feel the floor better, but you do you!
What are the benefits of a barre class?
So once again, I truly believe that the benefits of barre are endless. Between the confidence and strength you gain, the fun you have, the knowledge you acquire, all while receiving guidance and feedback from an expert teacher, and working out with others is an exciting experience.
Bring your partner, a friend or your workout buddy and just let the teacher do their thing. It takes all the guess work out of going to the gym and getting lost. Not to mention the benefits of bodyweight workouts over the use of machines.
Barre is a high intensity, low impact workout, it will give you results and challenge you without leading to injury. If you are working through an injury, let you teacher know ahead of time so that they can work any modifications in before you start. Having an injury shouldn’t mean you cannot workout. Once you begin the healing process it is so important to gain your strength back, and with barre, you can come back stronger than ever.
What to look for in a class and in a teacher
Now, I mentioned this earlier, but this is another unfortunate but important thing to know about barre. Like anything popular, there will be fakes and there will be imitations. People like to take advantage of things that are trending and that can lead to major issues for you as a student or practitioner.
Be aware of studios offering barre classes that are not actually registered and recognised barre methods or teachers who do not actually have any teaching experience or credentials.
So now you might be wondering, how do I know where to take class then? And my answer is, you will feel the difference. If you didn’t enjoy the class or it didn’t “flow” or make any sense to you, check the studio’s website, find out what credentials the teacher has and if the studio teaches a registered and recognised barre technique.
Also, don’t be afraid to ask the teacher (respectfully of course) where they got their training or what method of barre they teach, and at the end of the day, if you didn’t feel right in their class, find yourself a different barre class or studio, and remember, working out needs to be enjoyable and safe.
Where to take class
If you happen to live in Amsterdam, The Netherlands or in the surrounding area, check out my favourite studio ever FORM Barre & Yoga Amsterdam. Yes, I do work here, and I am proud to say that FORM has the best barre, customer experience, and an incredible team of expert teachers.
You will love taking class here, join us so we can all sweat and shake together. No matter how long you have been practicing, barre will always find a way to challenge and excite you! We would love to see you in class!
Check out FORM Barre & Yoga Amsterdam online or in studio and if you cannot make it to a live class, book a flight… kidding.
FORM also has a library of filmed on demand classes to get you as close as you can be to the real thing.
FORM Amsterdam
If you cannot make it to train with us, a good alternative would be to take class at one of the Pure Barre studios for some classic barre.
That being said, if you find a class or a studio that you love, keep going and keep it up! Your first class will always be the toughest as it will likely be a very new and sometimes overwhelming experience, but the more often you take class, the more the technique can work its magic.
Tips and tricks barre teachers want you to know
Are you feeling ready to take your first barre class? If so, here are a few final words and some tips and tricks that barre teachers want you to know.
It won’t get easier but you WILL get stronger, your first class is likely to feel tough, but you will start noticing a big change in both your body and your strength in no time.
Breathe! Never underestimate how important it is to breathe. Sending oxygen to the muscles will help prevent any cramping and keep you focused in those tough moments.
Don’t be afraid to ask questions. After your class, if there were any concepts that went over your head or didn’t quite feel right in your body, don’t be afraid to ask your teacher. We love to help, its literally our job. Just ask your teacher for clarification and the next time you are in class, you will feel much more confident and clear about it.
Come 10 minutes early, especially if you are pregnant or working though an injury, and yes, you can take class if you are pregnant! Generally speaking, a quick stretch before class has never hurt anyone and rushing into class late or just on time isn’t a great feeling.
Remember this is "YOU" time and you want it to feel right so getting to class a little early will always be a good idea. This is also very important if you are pregnant or injured as both pregnancy and general modifications will be explained to you before class. If pregnant, it is also a possibility that if you are brand new to barre and you walk in a minute before class or late, the teacher might not let you take class for your own safety.
Be open to corrections, we love our job! If a teacher corrects you in class, don’t take it badly! This is our passion, we want to see you excel and practice with the correct form. Try not to resist the correction and embrace it. We are seeing your potential and we just want you to go deeper, it doesn’t mean that you are doing it wrong.
Have fun. No one ever said that working out can’t be a hell of a good time, and please, let’s put the saying “no pain, no gain” to a much anticipated rest. RIP, seriously.
You do not need to hate your workouts to get results, and you don’t need to feel so sore that you cannot move the next day. You will work, you will be sore, you will be challenged, but we want to avoid pain at all costs. We workout because we love our bodies, not because we hate them. Never forget that.
So what are you waiting for? Go out there and get shaking!
Jasmine Melrose Director & Founder of DECO the Blog
Jasmine Melrose is a Toronto native living in Amsterdam. Once a professional dancer, her passions include movement, fitness, yoga, healing, and all things vegan. Jasmine is a 500-hour trained yoga teacher, who loves to get you deeper into your practice. She is also a certified barre teacher who loves making raw vegan, guilt-free and good-for-you treats. Check out her recipes and articles on everything from fitness to yoga, to notes on a journey towards healing.
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