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Peloton Strength Training Classes Explained (Review and Full Guide)

Does Peloton have strength classes? Absolutely! Peloton has a spectrum of strength training options with over 3k classes already available. 

Peloton strength training facilitates endurance, strength, and fat burning, all of which add up to strength fitness goals.

The strength training classes are divided into twelve categories, narrowing down to the user’s specific needs. For example, some require weights, others resistance bands, and others only call for a yoga mat.

Let’s dive into the details of the strength training classes that Peloton offers;

What is Peloton Strength Training?

Peloton strength training refers to exercises that use resistance to enhance flexibility endurance, lower the risk of injury, as well as increased muscle mass. The classes differ depending on the group of muscles they target or the type of weights required as follows;

  • Full body strength training: these workouts target all muscles in the body, from the upper body core to the lower body. They are the best option for a balanced type of strength training.
  • Upper body strength training: these workouts only target the chest, arms, back, and shoulders. I love them for complementing a Peloton ride, which mostly targets the lower body.
  • Core workouts: core workouts are for the midsection. They ensure that you concentrate on that midsection fat and burn it for impressive abs and a remarkable waistline. Core workouts are also essential for managing lower back pain since they strengthen the muscles. But, most importantly, core strength is necessary for all other workouts since the core is the central region where you draw your body strength.
  • Lower body strength training: Lower body strength targets the leg muscles, which include the calves, glutes, hamstrings, and quads. They enhance a lean leg outlook while facilitating strength for posture, running, and other cardio workouts. 
  • Bodyweight: these are workouts that don’t require any equipment. Primarily, you will draw on your body weight with moves and resistance that strain your body muscles. They include lunges, squats, burpees, body twists, among others.
  • Arms and lightweights: these classes require a fitness bike and lightweights and usually target Peloton riders. They enhance the upper body strength required for better cycling output.
  • Strength for runners: these are strength training classes that target runners. Some classes require specific weights or combinations; others will draw on your body strength. They strengthen your body in preparation for an injury-free running or walking session. 
  • Resistance bands: these classes use resistance bands for weight training. They have similar results to lower body, upper body, core, and full-body training; only this time are resistance bands involved.
  • Barre: These are classes that draw moves, twists, concentration, and balance from ballet dancing. They target a specific muscle at a time, burning it and ensuring optimal flexibility or strength. In Peloton, you could say they are a combination of Pilates and dance classes.
  • Pilates: Pilates is low-intensity class that incorporates yoga awareness into strength, flexibility, and strength.
  • Pre/postnatal: these classes are low-intensity and target expectant mothers, as well as mothers who are healing from delivery. They encourage strength and flexibility, with the wellness of the mother and baby in mind.

What is a Peloton strength class like? Basically, Peloton strength classes are more about resistance, whether by using weights, resistance bands, or body strength. It is pretty challenging for the body, and more often than not, a first-timer will find it difficult, especially for intermediate and advanced difficulty levels.

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However, strength classes on Peloton are the classes that make you sweat even before your heart starts racing. This is because they take care of those body fats faster than a cardio class. However, note that strength training transforms the fats into muscles, while aerobic classes shed the fats.

Are Peloton Strength Classes Effective?

Yes, they are. Peloton strength classes are slightly less intense compared to gym strength classes that focus on muscle building. However, they are a great training ground for a larger mission, not to mention other undeniable fitness impacts.

So, what are the benefits of Peloton strength classes?

  • It facilitates muscle toning, which complements the cardio classes for an overall fitness impact.
  • They are the best option for users who want to increase muscle mass.
  • Peloton strength training is accompanied by matching music that enhances the mood, which goes on for the rest of the day or night.
  • The instructors are encouraging and motivating, increasing the chances of managing a difficult training session.
  • There are multiple strength classes, allowing for a choice of target muscles.
  • Peloton provides for all types of strength training, hence the freedom to use the strength training equipment you have. There is even an option just to use your body weight.
  • Pilates are low-intensity strength training classes that enhance quick recovery from an injury.
  • Strength for runners improves strength and endurance, minimizing injuries during treadmill and other running training.
  • Generally, all the Peloton strength classes facilitate endurance, flexibility, and muscle strength.

Are Peloton Strength Classes Good for Building Muscle?

Yes, Peloton strength classes are good for building muscle. However, you have to take longer classes at a time to achieve muscle building. Also, I find the advanced strength training options more intense, which further increases your chances of muscle building.

However, you will have to start with the beginner class options for a beginner. They offer the basics of strength training, including formation and moves. This helps prevent injury during intermediate and advanced classes. Most importantly, you are able to handle subsequent classes as you should, hence better results.

Do Peloton Strength Classes Help with Weight Loss?

Peloton strength classes are basically suitable for endurance and lean muscle building. Does Peloton strength training burn fats? Yes, it does. Strength training builds lean muscle out of the body fats. However, you can consider them as a secondary weight-loss option. Why secondary?

Usually, the primary exercise for weight loss should be a cardio workout. This is because cardio workouts metabolize fats used in respiration that keep the heart and breathing rates high. Therefore, these fats are used up in the process, which facilitates weight loss.

On the other hand, strength training breaks down those fat muscles, but the fats convert to muscles this time. Therefore, you build lean muscle out of the free fats, which means your body weight remains relatively the same.

So, how does Peloton strength training help with weight loss? Fortunately, Peloton has both cardio and strength training. Cardio helps with dramatic weight loss, but it may not sustain the weight loss results due to the vacuum left.

However, strength training builds lean muscle, closing the gap occupied by fats. Therefore, the results from cardio training are longer-lasting with strength training incorporation.

So, strength training facilitates sustained weight loss goals, hence necessary for weight loss.

What Equipment Do You Need for Peloton Strength Classes?

Equipment for Peloton strength training depends on the class type you choose. You may need either of the following;

  • Either heavy, medium, or light weights, or a combination of two for full-body, lower body, upper body, arms, and lightweights, some core and strength for runners
  • Resistance bands for resistance band training
  • Just a yoga mat for bodyweight, barre, some core, and pilates training

Do Peloton strength classes use weights? Yes, some Peloton classes use weights. You may be asked for lightweights, medium or heavyweights, or a combination of two. 

However, not all strength classes will require weights. For example, barre, pilates, body weight, and most core classes do not require weights on Peloton.

What size weights do you need for Peloton strength? Since Peloton divides the weights -into three categories, let’s look into each of them;

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Weights Size range in pounds
Lightweights1 to 10
Medium weights10 to 20
Heavyweights20 to 30 

Are There Peloton Strength Training Classes that Use Resistance Bands?

Yes, there are Peloton strength classes that use resistance bands. Actually, they are called resistance band classes under the strength class type category.

Peloton resistance band classes use the resistance bands that have a handle, and the classes target muscles as follows;

  • Upper body: arms, shoulders, chest, and back
  • Legs and glutes
  • Lower body
  • Core; lower back, obliques, and abdomen
  • Full-body

Who can take Peloton resistance band classes? Resistance band classes are suitable for everyone since they are low-intensity. However, people who should consider the classes first-hand include;

  1. People with an injury hence cannot handle weights
  2.  Beginners to strength classes
  3. Senile Peloton users who want to regain strength without straining the muscles
  4. Users who only have resistance bands for strength training

Who are the resistance band instructors on Peloton? Resistance band instructors are Hannah Corbin, Andy Speer, and Chase Tucker. There are only 23 on-demand classes, but there several options for each muscle group.

Are there live resistance band classes on Peloton? Unfortunately, no, there aren’t. Currently, Peloton only has an on-demand list of resistance band classes, and the library is not as vast.

Can You Do Strength Classes with Peloton Bike?

Yes, you can do strength classes with the Peloton bike. There are arms and lightweight classes in the strength category, which you take on the Peloton bike. Then, during a Peloton class, intervals and arms classes involve lightweights during a cycling session.

And let’s not forget the Peloton bike Bootcamp classes, which incorporate strength training in a biking session. Here, you get two alternating bursts; cycling and strength.

Can You Do Strength Classes on the Peloton App?

Yes, you can. The strength classes are on the Peloton bike, treadmill, and digital app. Actually, if you have the Peloton standard bike or the treadmill, using the app is the best option for an unobstructed strength training class. In addition, you can stream the classes from the TV or laptop at your convenient position, which is not dictated by the Peloton equipment.

And, of course, the Peloton app is available to people who do not own a Peloton bike or treadmill. In this case, what better physical fitness workouts to take without Peloton equipment than the strength classes?

Who are the Best Instructors for Peloton Strength Classes?

Honestly, it is not until you take all instructors’ classes on Peloton that you realize how difficult it becomes to make a choice. Each instructor has a way of bringing in a unique personality into the class that you will only get with them. 

But we still have to narrow it down, right? In any case, there is always that instructor who shines best for each category. So, let’s get down to it;

  • Upper body: Adrian Williams and Ben Alldis
  • Lower body: Olivia Amato and Callie Gullickson
  • Full-body: Daniel McKenna and Matty Magiacomo
  • Core: Emma Lovewell and Selena Samuela
  • Bodyweight: Rebecca Kennedy and Rad Lopez
  • Pilates: Aditi Shah and Jess King
  • Barre: Hannah Corbin and Ally Love
  • Arms and lightweights: Tunde Oyeneyin and Leanne Hainsby
  • Strength for runners: Becs Gentry and Matt Wilpers
  • Resistance bands: Chase Tucker and Andy Speer
  • Pre/ postnatal: Robin Arzon (the only trainer)

Best Peloton Strength Classes

These are the strength classes you should try on Peloton;

  1. 30 min glutes and legs strength with Callie Gullickson
  2. 20 min arms and shoulder strength with Daniel McKenna
  3. 20 min core strength with Selena Samuela
  4. 45 min full-body strength with Rebecca Kennedy
  5. 20 min bodyweight strength with Adrian Williams
  6. 20 min strength for runners with Becs Gentry
  7. 20 minutes resistance bands: core with Hannah Corbin
  8. 30 min Holiday Party Pilates with Kristin McGee
  9. 20 min Pop Barre with Ally Love
  10. 15 min prenatal glutes and legs with Robin Arzon
  11. 10 min arms and lightweights with Bradley Rose

Best Peloton Strength Classes for Beginners

I actually love the classes I took when I started with strength training on Peloton, being a complete amateur in strength training. These are the classes that ensured that there are always at least four strength classes in my weekly schedule today. 

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Classes such as these include;

  1. 20 min Spotify Disney Hits bodyweight with Rebecca Kennedy
  2. 20 min full-body strength with Jess Sims
  3. 30 min core strength with Selena Samuela

Peloton Strength Classes Schedule/ Plan

As Andy Speer recommends, I take similar strength classes for at least two weeks in a row. They are great for targeting specific muscle growth and strength in the body.

Usually, I love the core programs with Emma Lovewell, which makes my two-week planning for core strength simpler. For all other strength training, I stack them for two weeks each as follows

  • 30 minutes lower body strength for eight days in two weeks
  • 45 minutes full body strength for six days in two weeks
  • 30 minutes upper body strength for eight days in two weeks

I randomly incorporated the rest of the strength classes among my main schedule classes.

My Peloton Strength Classes Review

I hadn’t taken any serious strength class before Peloton. However, as a medic, at least I knew that the wrong form or twist could land you in a hospital ward. Therefore, I looked for a Peloton strength program.

The amazing part about Peloton programs is that they start with the basics, treating you like the novice you probably are like I was. These basics allow you to learn the correct form, posture, and moves during specific workouts before embarking on the real exercise.

So, Peloton has two strength training programs; Total Strength and Total 2 with Andy Speer. I started with Total Strength with Andy Speer, which is kind of a prerequisite to Total Strength 2. 

Sure enough, I actually learned key movements and proper form in strength training. The classes are also progressive, so I learned to build on each skill until I was ready for the workouts. I also learned the type of weights that Peloton classes use, which helped me build on the only couple I owned.

After the program, I took a couple of weeks on the beginner classes to be sure about the form, which I’m really cautious about.

After a year in strength training, today, I can say that I can see changes in my body. Of course, I don’t have those covetable abs and arms, but I feel toned with a body size I am proud of in any fitting dress.

Peloton strength training before and after

When I started with the total strength training, I only had my bike weights, which weighed 5 lbs. Not surprising, that was the highest weight I had also lifted. However, during and after the program, I was able to build on my weight rack. As a result, I can also lift at least 30 pounds today. Though not for long, I feel that it still progresses worth celebrating.

I’m proud of my body outlook in any cloth other than weight-lifting. Previously, I was not comfortable in tight dressing due to a fat build-up at my lower shoulders and mid-section. Today, I wonder how I ever let myself get that far.

Finally, I got to maintain my body weight with the strength training workouts. I don’t want to increase the weights; hence comfortable with the intermediate strength training classes I get on Peloton.


Q1. Are Peloton strength classes HIIT?

Some Peloton strength classes are HIIT since they are rounds of high-intensity interval exercises. These include upper body, lower body, full-body, core, barre, and bodyweight strength training. They also have the impact of HIIT classes, which include increased calorie burning.

Q2. Can Peloton strength training make your thighs bigger?

Yes, they can. Peloton lower body strength works on your glutes and quads, increasing the muscle mass. Increased muscle mass on these muscles has the effect of making your thighs larger.

Wrapping Up

Peloton strength classes are suitable for flexibility, body strength, and endurance. They help prevent injury from other forms of workouts, and they are also great physiotherapy for joint pains.

Do you have a Peloton bike or tread? Including Peloton strength training in your runs or rides ensure that you are more productive since strength and endurance minimize fatigue. And, there is strength for runners you should really consider to prevent common treadmill injuries.