How to Get Started With Barre Workouts

This fusion of ballet, Pilates, and yoga brings a range of benefits. In this guide, experts discuss what to wear, how to warm up properly, and essential safety tips.

You can take barre classes either in person or virtually, but experts advise beginning with an in-person class to receive direct feedback from an instructor.

Starting a new workout routine can be daunting, and barre, which blends Pilates, ballet, and yoga, is no exception.

However, barre is designed to be inclusive, regardless of your fitness level or dance experience.

“It’s a low-impact exercise that doesn’t require intense aerobic effort, which means it’s gentle on the heart,” explains Elizabeth Matzkin, MD, a board-certified orthopedic surgeon and chief of women’s sports medicine at Brigham and Women’s Hospital in Boston. “Moreover, its flexibility in modification makes it suitable for most people.”

In fact, many find barre to be more accessible for beginners compared to yoga and Pilates, as the foundational poses are straightforward, according to the International Sports Sciences Association (ISSA).

Ready to try barre? Here’s what you need to know to get started.

What Types of Barre Classes You Should Start With?

Barre classes can differ depending on the instructor and studio, but they typically last around 60 minutes and follow a standard format. This usually includes a dynamic warm-up, a workout at the barre and on the mat focusing on specific muscle groups through poses and small movements, and a cooldown with stretching and yoga poses, according to the ISSA.

For beginners, starting with an in-person barre class is advisable. An instructor will guide you through barre terminology and demonstrate fundamental movements, allowing you to master proper form before moving on, as noted by the ISSA.

Once you're familiar with the basics, you can explore intermediate barre classes either online or in person. “Online classes offer the convenience of working out from home, while in-person classes provide direct instruction from the teacher and the energizing atmosphere of a group setting,” explains Dara Driessea, a personal trainer certified by the American Sports and Fitness Association and a barre instructor with FlexIt in Barnegat, New Jersey.

Improved Flexibility: Barre workouts incorporate stretching and yoga poses that help increase flexibility, making everyday movements more fluid and reducing the risk of injury.

Enhanced Strength: Focusing on small, controlled movements helps build strength, particularly in targeted muscle groups such as the core, glutes, and arms.

Better Posture: The emphasis on alignment and core engagement in barre can improve posture, helping you stand taller and reduce back pain.

Increased Endurance: Barre classes often involve high-repetition, low-impact exercises that boost muscular endurance, enabling you to perform daily tasks with greater ease.

Core Stability: Many barre exercises challenge the core muscles, which can lead to improved balance and stability.

Low-Impact Exercise: Barre is gentle on the joints while still providing a challenging workout, making it suitable for people with joint concerns or those recovering from injury.

Enhanced Mind-Body Connection: The focus on precise movements and breath control can increase body awareness and mental concentration, leading to a more mindful exercise experience.

A 4-Week Barre Training Plan to Get Started

Before starting barre, consult with your doctor if you're new to exercise, elderly, have a chronic condition, or are recovering from an injury.

Follow this four-week beginner routine from Driessea to ease into barre. Begin with two barre sessions per week and increase to three sessions by week three.

Barre should be part of a broader fitness regimen. “It's important to mix in different workouts to avoid overworking your muscles,” says Driessea.

Adults should engage in at least 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous-intensity exercise) and two full-body strength sessions weekly, according to the U.S. Department of Health and Human Services (HHS).

On non-barre days, incorporate low- to moderate-intensity cardio, along with strength and flexibility exercises such as traditional strength training, yoga, and Pilates. Adjust the duration and intensity of these workouts based on your fitness level, but strive to meet the HHS’s physical activity guidelines.

**Week 1 Schedule:**

- **Day 1:** Barre workout

- **Day 2:** Moderate-intensity cardio (e.g., jogging, brisk walking, or water aerobics)

- **Day 3:** Low-intensity cardio (e.g., leisurely walking or swimming) combined with stretching, Pilates, or yoga

- **Day 4:** Barre workout

- **Day 5:** Moderate-intensity cardio

- **Day 6:** Low-intensity cardio with stretching, Pilates, or yoga

- **Day 7:** Rest day

**Week 2:**

- **Day 1:** Barre class

- **Day 2:** Moderate-intensity cardio

- **Day 3:** Full-body strength training

- **Day 4:** Low-intensity cardio combined with stretching, Pilates, or yoga

- **Day 5:** Barre class

- **Day 6:** Moderate-intensity cardio

- **Day 7:** Rest

**Week 3:**

- **Day 1:** Barre class

- **Day 2:** Moderate-intensity cardio

- **Day 3:** Barre class

- **Day 4:** Low-intensity cardio with stretching, Pilates, or yoga

- **Day 5:** Barre class

- **Day 6:** Moderate-intensity cardio

- **Day 7:** Rest

**Week 4:**

- **Day 1:** Barre class

- **Day 2:** Moderate-intensity cardio

- **Day 3:** Barre class

- **Day 4:** Low-intensity cardio with stretching, Pilates, or yoga

- **Day 5:** Barre class

- **Day 6:** Moderate-intensity cardio or stretching

- **Day 7:** Rest