If you have ever walked past a gym studio mid-class and felt that pull, the kind where the music is loud, people are moving, and something inside you just wants to be in there, you already understand why I keep coming back to Body Pump.
Body Pump is a barbell-based group fitness class that works your entire body through high-repetition, low-to-moderate weight training. It targets strength, endurance, and confidence, all in one session. And if you are a woman over 40 looking for a workout that actually makes you feel powerful, this one delivers.
I have taken this class at different gyms, with different instructors, and I can tell you: the instructor makes all the difference. Which is exactly why, when I finally decided to try Rafael Coutinho‘s class at Solinca Lagoas, I knew it was going to be something worth writing about.
Quick Verdict
- Intensity (1 to 10): 8
- Good for: full body strength and endurance, anyone who wants a barbell class with serious energy, women who need a confidence boost through lifting, people who thrive in a high-vibe group environment
- My after class mood: strong, fired up, and already planning the next one
Class Snapshot
- Duration: 45 minutes
- Format: full body barbell workout structured in tracks, each targeting a specific muscle group, warm-up into squats, chest, back, triceps, biceps, lunges, shoulders, and core
- Equipment: barbell with weight plates, mat for floor work. Start light if it is your first time, you will feel every track
- Instructor style: Rafael is high energy, technically precise, and genuinely warm. He cues form constantly, keeps the mood fun, and has a way of making a packed room feel like a personal session
- My focus today: go lighter on squats, stay present through every track, and soak in the energy of a packed room
- Injury notes: no injuries. Went lighter than usual on squats as a precaution and it was the right call
Body Pump Session with Rafael Coutinho
Today was another DISCOVERY TRAINING DAY. I joined a Les Mills Body Pump at Solinca Lagoas session with Rafael Coutinho, and it was incredible!
When I first started going to that gym, I used to see Rafael arriving for his class. My first impression of him was how kind he was—he ALWAYS greeted everyone in a cheerful way. That kind of positive energy is something I truly admire in an instructor!
With that in mind, I decided it was time to experience his Body Pump class.
At the start of the session, he opened the door, welcomed us in with enthusiasm, and shared all the necessary recommendations.
From the very beginning, one thing stood out: Rafael was constantly giving technical instructions, making sure we executed every movement safely and effectively.
As soon as we hit the warm-up, I felt pure joy! It had been a while since my last Body Pump, and honestly, I had missed it so much.
The funny thing about today was that during the first track, Rafael kept saying: “Hello! Come in!”—to the students that kept arriving—and jokingly adding, “I’m going to make some room on this stage because, clearly, the studio keeps getting smaller for so many of you!”
The room was PACKED! 
On the Squats track I played it safe today. Instead of my usual 30/32.5kg, I went for 25kg. Next time, I’m definitely going heavier…
During this track, I was amazed to see the students counting out loud while squatting! That level of energy and engagement was truly inspiring. Rafael really knows how to push his students to give their best.
I enjoyed every single track—even when the dreaded Triceps push-ups came up… 
Now, I have to mention something IMPORTANT! There was a moment—just a small one, but I saw it! 
Rafael DANCED! It happened at the beginning of the biceps curls, and at that moment, I thought to myself: “Perfection! This class has EVERYTHING—THE BURN, singing, dancing, jokes, and EXTREMELY POSITIVE ENERGY… What a GREAT time!” 
This DISCOVERY TRAINING DAY had it all—great workout, motivation, music, energy, and an amazing instructor!
I left feeling strong, inspired, and already looking forward to the next one!
Instructor Notes
Instructor credit: Rafael Coutinho (IG: @rafaelcoutinhotrainer). He’s the instructor featured in the clips.
Rafael Coutinho has that rare Body Pump energy that feels like a party, but never lets you forget you are there to work. He leads with warmth. He greets everyone at the door, he fills the room with enthusiasm, and he has a way of making a packed studio feel like he is coaching you personally.
What stands out most is how consistent he is with technical cues. From the very first track, he is watching the room, correcting form, and making sure no one is just going through the motions. That attention does not go away as the class gets harder. If anything, it gets more focused.
And then there is the other side of him: the jokes, the singing, the moment he danced at the start of biceps curls. That is not a performance. That is someone who genuinely loves what he does. When your instructor is having that much fun, it is almost impossible not to match the energy. The room was packed for a reason.
How I Felt After Class
Right after: Strong, fired up, and genuinely happy. I walked out sweaty in that Body Pump way where your whole body has been worked and you know it. The squats, the triceps push-ups, the biceps curls with a dancing instructor, all of it. I left smiling. 
Later that day: Still buzzing. That kind of positive energy does not just stay in the room. I kept thinking about the students counting out loud during squats, the packed studio, Rafael’s jokes. It is the kind of class that reminds you why group fitness exists in the first place.
Next day: A satisfying soreness through the legs, chest, and arms. Nothing that stopped me from moving, just enough to confirm that 25kg was still the right call and that next time I am going back to my usual weight. The work was real, even when the vibe made it feel like fun.
If you want that same mix of high energy, great coaching, and a room that pushes you to give more, you will probably also enjoy another Les Mills experience with an instructor who brings that same level of presence: GRIT Strength with Cláudia Estrela: An Intense & Unforgettable Experience!
Track Your Progress, Not Just Your Feelings
If you are serious about getting stronger in barbell classes, the best thing you can do is start tracking your weights. My Barbell Class Progress Tracker for Women 40+ was made exactly for this. Log your weights track by track, watch yourself progress over time, and never show up to class guessing what you lifted last time.
Get the Barbell Class Progress Tracker for Women 40+ — €7.99
My Gym Essentials
Everything I actually use and love during my workouts. Tested, approved, and perfect for busy women who want efficient results.
- Water Bottle: Stay hydrated without wasting time refilling.
- Training Shoes: Light, comfortable, and perfect for gym workouts.
- Gym Bag: Compact but spacious enough to fit everything I need for my sessions.
- Shockproof Phone Case: Keeps my phone safe during intense workouts… because I drop it. More than I would like to admit.
- Smart Fitness Watch: Tracks my heart rate, calories burned, and progress… game-changer for my journey.
More from Rafael in Action
