If jumping, pounding, or high-intensity workouts aren’t your thing, you’re not alone. Low-impact exercise offers a powerful, joint-friendly way to stay strong, fit, and consistent without the wear and tear. Whether you're recovering from an injury, managing joint sensitivity, or simply looking for a sustainable fitness routine, low-impact movement offers a smart, accessible solution for all fitness levels.
At Pure Barre, we specialize in low-impact, high-intensity workouts that deliver results without the harsh toll on your joints. But what exactly does “low-impact” mean, and why should you consider it?
What does low impact exercise mean?
Low-impact exercise refers to any workout that minimizes stress on the joints. Traditionally, an exercise can be considered low impact if one foot remains on the ground at all times. This doesn’t mean it’s “easy” or “ineffective.” Rather, it describes how your body interacts with the ground and how much force is exerted on areas like the knees, hips, and spine during movement.
In high-impact exercises—like running, plyometrics, or jumping jacks—both feet may leave the ground at once, causing more shock to travel through the body. Low-impact exercises, on the other hand, are designed to keep at least one foot on the ground at all times or to use controlled, fluid movements that reduce strain.
Common examples of low-impact exercise include:
- Walking
- Swimming
- Cycling
- Rowing
- Pilates
- Barre
The key is control and alignment. These movements prioritize form, posture, and core stability over speed or explosive power. The result is a gentler experience on your body while still improving strength, endurance, and mobility.
Why is low-impact exercise beneficial?
Low-impact workouts offer a wide range of benefits—for your body, mind, and long-term wellness.
Joint-friendly Movement
Low-impact workouts help protect joints like your knees, hips, and ankles. This is especially helpful for beginners, people with arthritis or joint conditions, those recovering from injuries, pregnant or postpartum individuals, and older adults experiencing age-related joint sensitivity.
Improves Cardiovascular Health
You don’t need to sprint or jump to improve your heart health. A study published by the National Library of Medicine found that low-impact aerobic activity improved cardiovascular fitness just as effectively as more intense training in older adults.
With consistency, low-impact workouts help strengthen the heart, increase circulation, and improve endurance.
Reduced Rise of Injury
High-impact workouts can increase the risk of strains, sprains, and overuse injuries—especially without proper form. Low-impact workouts are ideal for building strength and flexibility in a safer, more sustainable way.
Increased Longevity in Your Fitness Routine
Because low-impact workouts are easier on the body, you’re more likely to stay consistent and injury-free over the long term. This consistency matters: the Centers for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate-intensity aerobic activity each week for adults, and low-impact workouts fully count toward this goal.
Pure Barre's Low Impact Class Formats
At Pure Barre, we’ve combined elements of ballet, Pilates, yoga, and strength training to low-impact, high-results classes. Each format is designed to challenge different parts of the body while keeping joints protected and movements purposeful.
Here’s how our four core class formats bring the benefits of low-impact training to life:
Pure Barre Classic
Pure Barre Classic is our signature class and the foundation of the Pure Barre technique. It blends isometric strength training with intentional movement to create a powerful yet joint-friendly workout. This class focuses on small, controlled motions that engage deep muscle groups—helping to improve posture, build strength, and enhance flexibility. With a low-impact approach, Classic for a reason, this class is ideal for anyone looking to build a strong foundation at the barre. Isometric holds keep your muscles under tension without placing stress on your joints, making this format perfect for beginners and seasoned clients alike.
Pure Barre Empower
Pure Barre Empower takes the barre experience to the next level with a cardio-infused twist. This class incorporates low-impact, dynamic movements using ankle weights and a platform to elevate your heart rate while protecting your joints. Fast-paced and energizing, Empower helps improve endurance, agility, and overall cardiovascular health, without any jumping or jarring movements. The use of a platform offers added intensity through elevation, allowing you to push yourself without sacrificing joint safety. Empower is a great option for those looking to blend cardio and strength in a low-impact format.
Pure Barre Define
Pure Barre Define fuses the principles of traditional strength training with the precision and control of our classic barre technique. This class uses equipment like dumbbells, resistance tubes, sliders, and the barre to help you build functional strength and core control. Define is all about intentional movement that will help you in your everyday life. With a low-impact structure, it’s an effective way to increase power and stability while remaining gentle on your joints. Define is perfect for anyone looking to get stronger while maintaining proper form and alignment.
Pure Barre Align
Pure Barre Align is a restorative format that blends yoga-inspired mobility work with our signature barre technique. Designed to promote recovery and flexibility, this class emphasizes balance, alignment, and full-body stretching. With a very low-impact approach, Align is ideal for active rest days or for anyone looking to reduce stress while improving mobility and core stability. You will experience mindful movement and guided stretching flows to help support recovery, while enhancing overall flexibility. Align pairs beautifully with our other formats or serves as a stand-alone class when your body needs something gentler.
All Pure Barre classes focus on form, alignment, and precision—three key pillars of safe and effective low-impact movement. Each class is guided by certified teachers who may provide hands-on coaching and offer modifications both up & down to meet you where you are.
Are Low Impact Workouts Effective
Absolutely. One of the biggest myths in fitness is that more sweat, more jumping, and more soreness automatically mean better results. Pure Barre workouts are proof that you can build a well-rounded fitness routine without putting pressure on your joints. Here are some of the ways Pure Barre workouts can help you
Increased Strength
Although Pure Barre is a low-impact workout, our technique uses resistance, repetition, and isometric holds to build muscle endurance and strength. Pure Barre Define, our dumbbell strength training class, is specifically designed to help you experience progressive overload to build strength. Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine.
Improved Body Awareness & Mindfulness
Low-impact movement requires attention to detail: small changes in posture or alignment can dramatically increase effectiveness. This leads to better posture, balance, and control both inside and outside the studio. At Pure Barre, we inspire stronger bodies and minds. We believe your workout lasts far beyond the 50-minutes you’re in the studio. The mind-body connection you experience in class can translate into greater overall awareness you bring into your everyday life.
Enhanced Mobility & Flexibility
Many low-impact workouts incorporate stretching, mobility, and joint rotation—key to injury prevention and functional movement. In Pure Barre classes, after you work each muscle group you will go through a series of stretches while those muscles are warm to help you improve flexibility. Over time, you’ll notice improved range of motion and ease in everyday tasks like bending, twisting, or climbing stairs.
Calorie Burn & Metabolism
Don’t let the absence of jumping fool you. Low-impact workouts can torch calories and elevate your heart rate. When muscles are constantly engaged like they are in a Pure Barre class, you’re building lean mass, which helps boost your metabolism even at rest. Classes like Pure Barre Empower also incorporate interval training to help increase your heart rate as you would in traditional cardio training.
Low-impact exercise isn’t a “modification”—it’s a powerful, effective, and sustainable way to move your body. At Pure Barre, we believe in meeting your body where it is while challenging it to become stronger and more resilient with each class.
Whether you're new to fitness, returning from an injury, or looking for something that respects your body’s limits, low-impact movement can transform your routine, and your life.
Step into the studio, and experience for yourself how much strength and power can live in even the smallest of movements.
Ready to feel strong, powerful, and confident? Fill out the form below to try your first Pure Barre class today.