Pros and cons of Body Pump classes

I have always been petite and want to increase strength and muscle especially in my legs. I try to do BP about 2x-3x a week but because of my work travel schedule many times I am doing just 1 BP session a week. However, I was wondering whether lifting heavy weight in squat increase the capillaries tearing or not? BP is killing you please stop it has no functional benefit for you. If you put pressure on your muscles they are going to grow and tone your body. In my experience, Body Pump does not help adding muscle mass to my frame. I sell cruises for a living and know nothing about exercise physiology.

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