Aqua Pump.

Get ready to try the newest and most exciting strength & resistance class ever. Using specially designed aquatic barbells and dumbells you’ll squat, lunge, curl and push your way to a toned body with zero impact on your lower back or joints. Get Strong, Get Toned & Get Lean with this full-body, pool-based class. Aqua Pump combines the benefits of training in the water with the hottest chart topping music whilst the water cocoons your body and gives you the confidence to train like never before. The massaging effect of the water not only reduces cellulite but it helps to prevent any stiffness or soreness normally associated with a strength class. You won’t find this class anywhere else

Who Is This Class For

Aqua Pump suits anyone who wants to build strength and muscle tone in a low impact environment. It works particularly well for three groups of people.

First, it is ideal if you enjoy classes like BodyPump or Functional Strength on land but want an option that is easier on your joints. The exercises are familiar, but the pool removes the compressive forces that can cause problems over time, especially in your knees and lower back.

Second, it is an excellent choice for anyone recovering from injury or managing a long-term joint condition. The buoyancy of the water reduces the load on your body by up to 90 percent, which allows you to perform resistance exercises that might be painful or impossible on land. Many physiotherapists recommend pool-based strength training as part of rehabilitation programmes for exactly this reason.

Third, it is a strong option for older members who want to maintain or build strength as they age. Resistance training becomes increasingly important for bone density, balance and functional independence as we get older, and doing it in the pool makes it safer and more accessible.

You do not need any previous experience with weights or resistance training. The instructor will guide you through every exercise and the water naturally slows things down, giving you time to learn the movements.

Why Strength Training in the Water Works

Water provides a unique training environment for resistance exercise. Because water is roughly 800 times denser than air, every movement meets significant resistance. But unlike free weights on land where gravity only works in one direction, water resists you from all sides. This means a simple bicep curl in the pool works your biceps on the way up and your triceps on the way down, training opposing muscle groups in a single movement.

The result is balanced muscular development with less risk of the overuse injuries that can come from repetitive land-based training. The water also provides accommodating resistance. The harder and faster you push, the more resistance you meet. This makes aqua strength training naturally self-regulating and suitable for a wide range of fitness levels in the same class.

The pool environment keeps your body temperature stable during hard efforts, which means you can maintain a high work rate without overheating. And the hydrostatic pressure of the water supports blood flow and can reduce post-exercise inflammation, helping you recover faster between sessions.

Where Aqua Pump Runs

Smithfield (Dublin 7) Aqua Pump runs at Smithfield on Monday mornings at 10:00 in the heated pool. Smithfield offers the broadest range of specialist aqua fitness equipment across any Iconic location, so if you enjoy pool-based classes there are several other options to try on different days.

Book via the Iconic Health Clubs mobile app or check the full Smithfield timetable for current times.

Dartry (Dublin 6) Aqua Pump runs at Dartry on Wednesday evenings at 19:00 in the pool. Dartry also offers Aqua Aerobics and Aqua Combat across the week, giving you several aqua fitness options at this location.

Book via the mobile app or check the full Dartry timetable for current times.

Camden Street and IFSC These locations do not have swimming pools, so aqua classes are not available there.

Pair It With Other Classes

Aqua Pump focuses on strength and toning, so it pairs well with classes that emphasise cardio or flexibility. At Smithfield, you could follow an Aqua Pump session with Aqua Mix or Aqua Jump later in the week to balance out your training. At Dartry, combining Aqua Pump on Wednesday with Aqua Combat on Monday gives you both a strength and a cardio pool session each week.

If you also train on land, Aqua Pump complements reformer pilates, yoga and pilates well. The pool-based resistance work strengthens the larger muscle groups, while mat or reformer classes focus on core stability, flexibility and controlled movement. Used together, they build a well-rounded fitness programme.

Other Aqua Fitness Classes

Aqua Combat – A martial arts inspired pool class using aquatic gloves for high energy cardio. Available at Dartry.

Aqua Jump – Trampoline-based pool fitness with high calorie burn and zero joint impact. Available at Smithfield.

Aqua Slim – A targeted toning class focusing on upper body, abs and glutes using water resistance. Available at Smithfield.

Aqua Mix – A varied class combining elements from several aqua fitness formats. Available at Smithfield.

Aqua Aerobics – A classic pool fitness class for cardiovascular conditioning and overall strength. Available at Dartry.

For the full overview of pool-based fitness at Iconic, visit our Aqua Fitness Classes Dublin page.

How to Book

All classes at Iconic Health Clubs are included with your membership at no extra cost. To book your place, download the Iconic Health Clubs mobile app and reserve your spot in advance. We ask that you cancel at least 2 hours before the class if you cannot attend, so other members can take your spot.

Not a member yet? Book a free club tour to see our pool facilities and speak to the team about which membership option suits you best.