Have you tried any of the Peloton strength training classes yet? If not, you’re missing out.
For example, maybe you’re like me. That is, you’re getting plenty of cardio using your Peloton hardware–be it the bike or treadmill. However, in the process, you’ve been neglecting the rest of your fitness routine, meaning strength and stretching.
If you own a Peloton bike, Peloton Bike Plus or a Peloton Tread, your membership includes a full suite of strength, stretching and other classes. And if you use the Peloton app exclusively–on your phone, computer, tablet or Roku TV–you also have access to all of the cardio, strength, stretching and more that Peloton has to offer.
Questions about Peloton strength training classes
I know that tons of people come to Peloton because of the fancy equipment. We did, when we bought our bike in 2016. And so you focus on using the classes that brought you into the cult, I mean, fold, in the first place.
But maybe you haven’t expanded into doing the Peloton strength training classes because you’re not sure about them. Or, maybe you’re new to strength training and feel intimidated. Or, maybe you just have so many questions that you can’t find answers to that you’ve given up.
Purpose of this strength training post
Please don’t give up. Let me help. This blog post about Peloton strength training offers answers to questions you may have about these classes. I’ve also pulled together answers to questions related to strength training overall.
Plus, I’m offering suggestions on strength training programs within the Peloton universe that can help your bone strength and overall health. In addition, I’ll answer questions about weights for Peloton classes. Finally, I’ll address the Peloton bootcamp classes on the Tread and the bike.
With regards to this last point, you can head over to my post that reviews Peloton bootcamp classes.
Most common strength training class questions
Here are a handful of the most common questions I’ve heard asked about Peloton and strength training classes
Does Peloton have strength training classes?
Yes, Peloton does have strength training classes. When I first got my bike, those strength-training classes consisted of arms classes on the bikes. Plus, there were intervals and arms classes that mixed cardio and spinning.
Then, in 2018, Peloton introduced the Tread. After that, Peloton brought on a bunch of new instructors specifically for the Tread, and strength training really took off.
Total Strength with Andy Speer
The following year is when Peloton debuted the Andy Speer Total Strength program. You can find it on the app under Programs. It’s called “Total Strength with Andy.”
Total Strength with Andy is a four-week program consisting of 18 classes. It includes warm ups, a strength test, and classes target different areas of your body. This program is an excellent introduction to strength training.
Peloton Split Training
In 2022 Peloton introduced something called split training. You’ll find these split training classes underneath Peloton programs.
What is split training? Basically, split training is a series of classes that has you working specific body parts on specific days. Right now there are four split training options:
- Callie’s Intermedia Three Day Split
- Robin’s Advanced 3 Day Split
- Adrian’s Advanced Five Day Split
- Matty’s Intermediate 5 Day Split
In case you’re not aware, those instructors are Callie Gullickson, Robin Arzon, Adrian Williams and Matty Maggiacomo. I recently completed Callie’s three-day split. I’m still sore.
These split programs are meant to be repeated. So, if you’ve been looking to get into strength training but don’t want a huge commitment, then a three day split is a good place to start.
I’ve now done three out of the four split training programs. And my verdict? I LOVE THEM!
What is Peloton Roll Call?
In May 2022 Peloton introduced Roll Call classes. The idea behind Roll Call was this: every weekday, at 7:30 a.m., you could count on taking a strength class with one of the Peloton instructors.
When I took that premiere class with Jess Sims on May 2, she explained that Roll Call would bookend the week (Monday and Friday) with a full body class. Then, each of the other days in the week would focus on a specific body part.
So, Tuesday could be lower body, Wednesday core and Thursday upper body. The idea was to give you a well-rounded and reliable weight training schedule to follow each week.
How many Peloton Roll Call Classes are there
I got the sense that Peloton introduced Roll Call classes as a complement to the Peloton Guide. And, in fact, in the Peloton Picks Guide Collection of classes, you’ll find a half dozen or so of these Roll Call classes.
Since that debut class at the beginning of May 2022, Peloton instructors have recorded 75+ Roll Call classes. Who teaches Roll Call? Here’s a list:
- Logan Aldridge
- Ben Alldis
- Callie Gullickson
- Jermaine Johnson
- Rebecca Kennedy
- Matty Maggiacomo
- Daniel McKenna
- Jess Sims
- Selena Samuela
- Andy Speer
- Adrian Williams
What weights or equipment do I need for Peloton strength classes?
I actually answer this question pretty extensively in my blog post about the best weights for Peloton. But I’ll recap the answer for you here.
If you’re just getting started with weight training and have three-pound weights on your Peloton bike, start by using them. But, pretty quickly you may discover they’re not sufficient.
Different weights for dumbbells
For example, when I started doing the Andy Speer strength program, I was already beyond needing three-pound weights. Instead, I used my five-pound dumbbells, my eight-pound dumbbells and my 10-pound hand weights.
We also have 12-pound and 15-pound hand weight dumbbells but I’m not that strong yet. However, I have picked up the 12 pounders for a few of Rebecca Kennedy’s Tread bootcamp classes that I’ve done. Usually, those are for deadlifts. I still can’t lift that kind of weight over my head
What is considered light, medium and heavy weights
This is a great question. And the answer varies based on your body and strength.
For example, when I take strength training classes with instructors like Rad Lopez or Adrian Williams, they refer to light weights as being 15 pound weights. Well, sure, for you guys–strong men.
For me? Fifteen pounds are my heavy weights. My light weights are either five pounds or eight pounds, depending on how strong I’m feeling that day. Finally, for me, medium weights are 10 pounds.
What weights should I buy
So, if you’re a woman like I am and are just starting on your strength training journey, I would invest in five pound, eight pound and 10 pound weights. You can always add 10 or 15 pound weights as you get strong.
Finally, if you’re a guy looking to buy light, medium and heavy weights, I’m guessing you should take your cues from instructors like Rad and Adrian. Owning 15 pound, 25 pound and 30 pound weights would make sense.
You’ll need light weights if you’re going to do the Tunde arm challenge.
Buying Peloton weights on Amazon
Peloton now has a store on Amazon. Through this store you can buy two kinds of Peloton weights.
One, you can buy the light bike weights that you use for arms and light weights classes. These weights, really small dumbbells, come as a one-pound, two-pound or three-pound pair.
And, two, you can buy the square-end Peloton dumbbells. Amazon has them in ranges from 5 pounds to 30 pounds, in five-pound increments.
Are there strength-training classes using resistance bands?
While there still aren’t any Peloton strength training classes using kettlebells (maybe there will be in the future), recently Peloton began offering classes using resistance bands. How do you find the resistance band classes? By scrolling through the Peloton digital app.
Firstly, open the app. Secondly, click on Strength. Next, click on the filter, which brings up the different class themes. After that, look for “Resistance Band.” Finally, tap “Resistance Band” to see the class offerings.
Who teaches resistance band strength classes?
Meanwhile, there are just a handful of resistance band workout classes with just two Peloton instructors. They are Andy Speer and Hannah Corbin. The workouts focus on upper body, lower body, full body and core.
Do Peloton strength classes work?
If you were wondering if Peloton strength classes are effective, I would say, “Yes.” However, like any exercise program, to see results you have to stick with it.
For example, it was only when I started doing Power Zone challenges on a regular basis did I see a change in the shape of my legs and my overall fitness level. Here is my review of Power Zone training.
Speaking of Power Zone, many of my teammates have told me how strength training off the bike has made riding the bike easier. Or at least working in new zones is easier.
Why you should check out Hardcore on the Floor
One of the ways that Peloton strength training really started working for me is when I joined the Facebook group called Hardcore on the Floor. There are more than
100,000 250,000 385,000 people in this group of Peloton enthusiasts.
Every month the group leaders put out a hardcore calendar of strength workouts. Each day of the month there are at least three different strength-training classes you can take.
Follow the Hardcore calendar
The idea behind the hardcore calendar is to give structure to your strength training. That way, even if you can only fit in two of the strength classes each day, you’re hitting every area of your body throughout the week. I’m not sure what I would do without the hardcore calendar at my disposal.
Here is my Hardcore on the Floor Peloton strength workouts review.
Peloton strength training before and after
Hardcore on the Floor, despite its name, is a pretty low-key group. It’s very supportive. And boy does it help. You should see the strength training before and after pictures that people share. I’m so impressed. Here’s just one of them.
Hardcore calendar helps with planning your strength training
One of the reasons I love the Hardcore calendar is it makes stacking my day’s rides and classes easier. Pair that with a Power Zone challenge and, bam, your workout plan is complete.
I use the stacking feature to get my cardio and Peloton strength classes organized. Then, I don’t have to debate what I’ll be doing that day or what classes I’ll be taking. I just start my stack and go.
Monthly hardcore calendar
In fact, the monthly hardcore calendar also suggests rides that you can do along with the strength training so you’re getting your cardio in, too. The suggestions include Power Zone rides as well as non-Power Zone rides, such as HIIT rides or fun runs on the Tread or outdoors.
As far as if you should do cardio or bike first or strength first, here’s what works for me. I do my ride, then my post ride stretch. And then I do my lineup of strength training classes. I’m afraid that doing the opposite–strength first–would leave me with wobbly arms and legs.
Peloton-Inspired Workout Planner Schedule Calendar PDF Printable
I designed this Peloton-inspired workout planner calendar because I found that I was great at getting my cardio on my Peloton--through cycling classes or walking on the Peloton app, for example--but I was neglecting the rest of my fitness routine, meaning strength and stretching.
Once I created this planner, which is now available on Etsy, and could fill in which classes I was going to do each week, I got better at actually following through. This is from someone who has had the Peloton since 2016.
I find that writing down my workout plans as my fitness tracker on this calendar works better for me than putting them in a digital calendar, where I can simply ignore the notification.
Page 1 of this PDF is Monday through Wednesday.
Page 2 is Thursday through Sunday.
This comes in a version that is pink and red and another that is blue. Download once and print forever.
If you want to follow me on the Leaderboard, I'm #Leah_is_Pawsome
Here is my blog post that explains more about this calendar.
Trying out new instructors and classes with the hardcore calendar
Here is another, unexpected benefit of the hardcore calendar. You also get a really nice variety of classes to do. Also, there are instructors or disciplines to try out who may be new to you.
For example, today’s workout was a 15-minute intro to Pilates with Aditi Shah. While Aditi is not new to me, Pilates is.
Taking the Peloton Pilates classes has been on my to-do list forever. Today, I finally tried it out. It was more enjoyable than I expected but also harder than I expected.
Here is my review of Peloton Pilates classes.
Where do I find Peloton strength training classes?
You can find strength training classes on the Peloton bike or Tread, within the Peloton app on your phone, tablet or RokuTV, or on the Peloton website. You’ll see the icon of someone lifting weights for strength classes.
There is also the option to do strength training by clicking on the Tread Bootcamp and Bike Bootcamp classes. These classes include a combination of cardio and strength training.
Filtering for strength-training classes on Peloton app
Anyway, let’s say that you want to take strength classes from the app on your phone. First, you would open the app. Next, you would tap on “Strength” under classes. Then, you can use the “Filter” to determine which class you want to take.
You have a number of options for filtering:
- Bookmarked classes
- Taken by me (classes you’ve already taken)
- Not taken by me (classes you haven’t taken yet)
- Length (class length)
- Class Type
How long are Peloton strength-training classes?
Within the app, you want to tap on “Length” for class length to see how long the classes run. As of this writing strength training classes were offered in the follow durations:
- 5 minute
- 10 minute
- 15 minute
- 20 minute
- 30 minute
- 45 minute
There are no 60-minute strength classes right now. However, there are 60-minute bootcamp classes. These are usually half and half split between cardio and strength.
For example, I recently took a 60-minute Tread bootcamp with Rebecca Kennedy. It included 30 minutes of total time on the treadmill, and 30 minutes of total time on strength training.
I did this class using my NordicTrack Treadmill since I do not own a Peloton Tread. Let me tell you–this class kicked my butt. My hamstrings and glutes were sore for days. Hello, foam rolling!
Why you should be doing Peloton foam rolling classes
Are there strength-training classes for Peloton beginners?
There are absolutely strength-training classes for beginners. On the Peloton bike or in the Peloton app, I would look at the five and 10-minute classes done with the instructor on the bike. These are actually called “toning” classes–versus strength training–and are usually five or 10 minutes long.
Despite these classes being short and using lightweights, don’t be fooled. After five or 10 minutes with many reps, even light weights start to feel very heavy. You can wake up sore the next morning having just done a “toning” class. Or at least I’ve woken up sore–especially when the instructors do the Arnold press. I’m looking at you, Denis Morton and Ben Alldis!
Finally, when you filter strength classes on the Peloton app, one of your options is to filter by Difficulty. And wouldn’t you know it–beginner is one of your options. As of this writing there are 76 beginner strength training classes on the Peloton app.
Which Peloton strength classes are done without weights?
The best way to find true strength classes that do not involve lifting weights? Look for those that say “bodyweight.” That is, in these classes you will be using your own body as the weight you will be, well, lifting.
You may also find so-called bodyweight classes under core classes. Instructor Rebecca Kennedy has a standing core class that involves no weights at all. Many other core classes are relying on bodyweight, too.
Here is more information about Peloton standing core classes.
Finally, recently Peloton introduced Pilates. Pilates classes are primarily about using your own bodyweight as well.
Who teaches strength training at Peloton?
Believe it or not, nearly every Peloton instructor has at least one class that qualifies as strength training. This is primarily because the cycling instructors all have on-the-bike arms classes that fall under strength training. Even the instructors teaching in German have classes under strength.
In addition, now that Peloton has Pilates classes, you’ll find yoga instructors like Aditi Shah and Kristin McGee listed under strength. The only yoga instructor I didn’t see under strength training was Ross Rayburn. But, that could always change in the future.
However, you may be looking for a complete list of Peloton strength instructors–including those hired specifically to teach Tread classes. Here is an alphabetical list of those Tread and strength instructors (minus primarily bike and yoga instructors):
- Olivia Amato
- Robin Arzon
- Callie Gullickson
- Becs Gentry
- Rebecca Kennedy
- Rad Lopez
- Matty Maggiacomo
- Daniel McKenna
- Selena Samuela
- Jess Sims
- Andy Speer
- Adrian Williams
Final thoughts on Peloton strength training
I hope this post has answered all of your questions about the Peloton strength training options. You should now understand the wide variety of weight-lifting classes, bodyweight classes and other ways to build strength through Peloton. However, if I’ve missed anything, please let me know and I’ll update the post to answer those additional questions.