8 Benefits of Spin Class for Your Body and Mind

Spin class is a high-energy, group fitness class that’s popular at many gyms. An instructor leads you through a dynamic workout on a stationary bicycle. You'll adjust the settings on your bike throughout the class to pedal at different speeds and resistance levels to simulate an outdoor ride.

The heart-pumping workout offers most of the same benefits as outdoor cycling, as well as a few of its own. Here's what you need to know about the benefits of spin class before you give it a try.

What does spin class do for your body?

Make room for spin class in your weekly workout routine and you'll reap these benefits for body and mind.

1. Improves cardiovascular health and fitness

Spinning is a high-intensity workout that raises your heart rate and keeps it elevated throughout class. This may improve your heart health by:

• Lowering blood pressure

• Lowering resting heart rate

• Balancing levels of triglycerides, a type of fat that can build up in the bloodstream and harden arteries

• Helping you maintain a comfortable body weight

These benefits may reduce your risk of heart disease, heart attack, and stroke.

Spin class can also improve your heart and lung function, making them more efficient at delivering oxygen to your muscles. Over time, this boosts your aerobic capacity and fitness level because your body doesn't have to work as hard to get the oxygen it needs. 

2. Strengthens lower-body muscles

Pedaling against resistance is a form of strength training. For example, increasing the resistance on a spin bike mimics uphill biking. Your legs work harder to pedal, helping them get stronger.

Challenging your legs in a spin class may strengthen lower-body muscles, such as the:

• Hamstrings

• Quadriceps

• Calves

• Glutes

EXPERT PICKS: WHAT TO READ NEXT

• Spin classes can help you stay on track. So can these research-backed tips to get and stay motivated to exercise.

• Prevent cycling knee pain. Protect your knees with expert tips for safe cycling.

• Looking for more group fitness classes? Barre might be the way to go. It combines elements of ballet, Pilates, and yoga. And it offers many impressive benefits.

Your core — including the abdominals, obliques, and lower back — also get a workout. You use these muscles to maintain stability and control on the bike. 

Some spin classes also include upper-body strengthening moves. For example, your instructor may have you lean your torso down toward the handlebars and press back up like you're doing a push-up. Or you might do exercises with small weights while sitting on the bike and pedaling slowly. 

3. Provides low-impact exercise 

Cycling is a low-impact exercise that puts minimal stress on your joints. So, spin classes can be a great option if you have joint pain or injuries. Because it's done indoors, spinning is even safer than outdoor cycling for sensitive joints. You won't ride over bumpy terrain or hit a pothole, and there's a much lower risk of falling. 

Read more like this

Explore these related articles, suggested for readers like you.

10 Tips for Running When Overweight

View more

4. Boosts mood and mental health 

Regular exercise, including spinning, can improve your mood. Spin classes are high-energy and often include upbeat music and positive encouragement from the teacher and other students. That setting could help lift your spirits. And it might even boost your exercise performance. 

Research suggests that listening to music while exercising may help by:

• Distracting from fatigue or pain

• Lowering the rate of perceived exertion

• Increasing endurance

• Improving mood

Group exercise classes may even be better for mental health than solo exercise sessions. Two studies found that exercising with a group can protect against depression by reducing loneliness and increasing physical activity.

5. Offers structured routines 

It can be hard to stick to an exercise routine. From lack of time to low motivation, there are many barriers to regular exercise. Uncertainty or a lack of structure is another obstacle many people face. They may want to be more active, but they're not sure what to do or where to start.

Spin classes take the guesswork out of exercise. All you have to do is show up and listen to the teacher's cues to adjust your pace and resistance. This can make exercising easier and feel like less of a chore. 

6. Includes exercise variety 

Riding a stationary bike by yourself is good exercise. But it's easy to stick to the same steady pace without much variety in pace or resistance. And that can get pretty boring after a while.

In a spin class, you'll ride at different paces on flat and hilly settings while seated and standing on the bike. You'll do interval training, alternating vigorous activity with recovery periods. This variety can provide a more effective workout that challenges your body to get stronger and fitter. 

The variety also helps fight off exercise boredom, making you more likely to stick with your workout routine. 

7. Fosters motivation and group support

Working out with a group can help you stay accountable for your fitness goals, especially if you get to know your classmates and instructors.

Studies have found that group exercise positively influences your perception of exercise, strengthens your commitment, and increases enjoyment. So, you may be more likely to stay consistent with your workouts when you join a spin class instead of exercising alone.

8. Delivers exercise for all fitness levels 

Just because spin class is normally high-intensity doesn't mean that it has to be. You control your bike and can cycle at a pace that suits your fitness level. Every workout can be modified for beginners. 

Some studios may offer different class levels, from beginner to advanced. And your instructor can help you make modifications to lower your workout intensity.

How do you prepare for spin class?

Make sure you start off on the right foot by following these tips.

Grab your usual gear

You don't need special equipment for spin classes. Wear typical, sweat-wicking workout clothes and your usual sneakers. 

Some studios provide special cycling shoes that clip into the bike pedals. This helps make your pedal stroke more powerful and efficient. Once you get more experienced and commit to spinning long-term, you may want to invest in your own pair of cycling shoes.

Fuel up for your workout

Spin class can be intense, and some classes last a full hour. You want to make sure you have fuel for the ride. Have a balanced meal with complex carbohydrates and protein –– like chicken, rice, and veggies –– 3 or 4 hours before your spin class. Or grab a nutritious snack, like Greek yogurt with berries and granola, an hour before.

Bring water and a towel

Spin class can get sweaty. Some gyms may not provide towels, so bring a small one just in case. You should also bring water to stay hydrated throughout class. 

Arrive early

If you're new to spinning, get to class 10 minutes early. Ask the instructor to show you how to adjust the bike for proper positioning while riding. They can explain how the controls work. Some spin bikes have knobs to adjust the speed and resistance while others are digital.

Remember to mention any injuries or concerns so they can help you safely modify your workout.

Adjust your bike

Your instructor can help you set up your bike. Here are some things to keep in mind: 

• Generally, you want to adjust the seat to align with your hip bone when standing next to your bike. 

• When sitting on the bike, your knee should be slightly bent at the bottom of the pedal stroke. 

• Adjust the seat distance to maintain a straight line from your knee to the ball of your foot when it's on the pedal. 

• The handlebar height should be whatever is comfortable for you, allowing for a neutral spine and slightly bent elbows.

How to get the most from your spin class

Try these tips to get the most from every spinning session.

• Focus on your form. Improper exercise form can cause sore muscles and injuries. Prioritize form over speed in spin classes. Keep your shoulders relaxed, your elbows bent, and your spine neutral. Ask your instructor to look at your form and give you pointers for improving it. 

• Pace yourself. Ease into your first few classes so you can adjust to the intensity. Remember, spin classes can be 45 to 60 minutes. So try not to push yourself so hard in the first half of class that you can't keep up in the second half.

• Push during intervals. But be sure to challenge yourself. Try to put in more effort when the instructor tells you to. Take a few steps out of your comfort zone during vigorous cycling intervals.

• Listen to your body. It's easy to overdo it when you try to keep up with classmates. But they may have many spin classes under their belts. Pay attention to your body and slow down when you need to. Doing too much too soon can lead to injury.

Why trust our experts?

Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts