If you want to build muscle but do it in a low-impact way, you may be wondering whether Reformer Pilates is strength training or if weight training is the only way to build a strong body.
Now, for those of you who are new to this kind of mind-body exercise, Reformer Pilates is the art of practicing Pilates on a “reformer” machine that utilizes your body weight and spring resistance in a hyped workout that promises to improve posture, strengthen your core, and tone muscles you probably didn’t even know you had. Current Stats Considering there are over 4,702 Pilates and yoga studios in the UK, it’s fair to say this hugely popular form of exercise is fast declining.
Why? “To me, it trains the body in a way that no other form of exercise does,” says Claire Mills, physiotherapist and founder of Pilates studio Core LDN. “The Reformer uses your body weight and spring resistance to move, which means you’re working your neuromuscular connectivity and control in addition to all the other benefits, like strength, endurance, flexibility, and posture,” Mills adds. “You’re also targeting the deeper postural muscular system and core in addition to the wider full-body muscular system. Improving control of this deeper system, in addition to strengthening the whole body, is key to optimizing performance and posture and preventing injury.”
So, Reformer Pilates is great, but is swinging weights around the only way to get stronger, or can Reformer Pilates help with strength training too?
To shed some light on this topic, we asked two Pilates experts if Reformer Pilates is a form of strength training and, if so, how does it work. You might also be interested in the differences between Reformer Pilates and strength training. Reformer Pilates vs Mat Pilates, To practice or not Pilates once a week is enough Whether mat pilates is better than weight training for getting rewards and building muscle and tone.
Is Reformer Pilates Strength Training? An Expert Guide
What is Reformer Pilates?
Let’s take a closer look. Reformer Pilates Pilates is a practice that uses a series of repetitive exercises performed on a “reformer” machine to improve balance, strength and flexibility.
At first glance, Reformer Pilates machines may seem like a very technical, intimidating and somewhat confusing piece of equipment, but don’t be intimidated.
If you attend or plan to attend a Reformer Pilates class, you will essentially be perfecting all of the same movements you do on a mat, but on a moving dolly using your own body weight and spring resistance.
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What are the Benefits of Reformer Pilates?
Unlike many of the other fads and fitness trends taking TikTok by storm, Reformer Pilates has many scientifically-backed benefits.
researcher Like mat Pilates, Reformer Pilates is proven to be extremely effective at improving strength, endurance, flexibility, posture, and balance, and it also focuses on core strengthening. “Strengthening your core not only improves your posture and stability, but it also improves your overall physical health and performance,” says Jade Winter, Pilates pro and co-founder of The Pilates Studio. Studio Pilates International add.
on the other hand, Research Papers Research has shown that just 12 weeks of equipment-based (and/or mat-based) Pilates can activate the transverse abdominis in people with chronic lower back pain, which researchers believe plays a key role in improving lower back pain.
But the benefits don’t stop there: “As a physiotherapist, Reformer Pilates is my go-to for rehab of any injury,” Mills says. “It’s also a true mind and body exercise, using your breath and focusing on slow, controlled movements – it’s a great mindful exercise for mental health.”
But one of the most underrated benefits, according to Winter, is the versatility of intensity with Reformer Pilates. “You can work out at a very low intensity or you can work up to a very high intensity, all on one machine, with no impact,” Winter explains. “This makes Reformer Pilates accessible to anyone, regardless of fitness level, and there’s something for everyone.”
This exercise also works your entire body in all different planes and ranges of motion, Winter says. What does that mean in simple terms? “This comprehensive approach allows you to target multiple muscle groups and increase overall strength, muscular endurance, and flexibility in ways that many other strength training methods can’t,” Winter adds.
Is the Reformer a form of strength training?
Now, the question we’ve all been waiting for: According to Mills, a physical therapist and Pilates guru, Reformer Pilates is a form of strength training. “The Reformer targets the deep postural musculature, which works with slower muscle fibers at a lower load,” she says. “It’s great for strengthening this musculature. Plus, Reformer Pilates also integrates overall muscle strengthening through spring resistance, adding additional weight, and training with the right repetitions and sets.”
Winter agrees, adding that she places Reformer Pilates in the “muscular endurance training” category: “Whereas strength training typically refers to the amount of force you can exert or the weight you can lift, muscular endurance training focuses on how many times you can move that weight before you become fatigued,” Winter says.
“Pilates fits perfectly into the category of muscle endurance training, which I believe is one of the main reasons why it is so effective and popular among athletes and people who love to exercise. Functional Fitness. “
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“You can train more efficiently, so it’s easier to continue.”
Jessica Gormley (37 years old) Embody Reformer Pilates Originally from Ireland, Gormley is a Pilates instructor and educator. She has been practicing Reformer Pilates for over 12 years and felt a mental and physical transformation within four weeks. She is now convinced that the Reformer can help her build strength, and explains why:
“I took my first Reformer class in 2012. I’d never been a big fan of exercise but I wanted to incorporate some kind of fitness routine into my life. I’d always found the gym intimidating, not knowing what to do and often just giving up. I heard some friends talking about the Reformer so I decided to give it a try.
“Reformer Pilates offers so much variety that it never gets boring. Whether the focus of the day is mobility, strength or both, the Reformer can help you do it all. I also love that I can feel stronger without feeling fatigued.”
“I aim to get in at least four 45-minute sessions per week, and can combine classes with self-practice depending on my schedule.”
“Because I own a studio, I have access to the Reformer for both classes and for self-practice. I aim to combine both. In my classes, I always ensure a full-body workout and incorporate push and pull exercises, but there is usually a specific focus and I structure my self-practice around that. If the class was upper-body focused, I’ll make sure to do a lower-body session on my own.”
“The Reformer is a fantastic piece of equipment because it’s so versatile. You can easily change the resistance or add extra resistance by using dumbbells, kettlebells or other equipment. Unlike a gym, you don’t have to switch machines or wait for someone to finish a set. It’s an efficient workout that keeps you going.”
“When I started, I had very little strength, but within the first four weeks I saw immediate mental and physical results. I was able to lift heavier weights at work with ease and had more energy. The physical results started to show after 12 weeks – I looked slimmer, more toned, and my arms had more definition. I now see strength training as a tool to keep me healthy and active – now and in the future.”
So, are you thinking about giving the Reformer a try? “I highly recommend giving it a try,” says Gormley. “The great thing about the Reformer is that it’s suitable for everyone, whether you’re a beginner or a seasoned gym-goer. You’ll also learn Pilates principles and increased body awareness, which has amazing benefits for life outside the studio – in the gym, in sports, and in everyday life.”
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Can I build muscle using a Pilates reformer?
Experts say that Reformer Pilates is an effective way to build muscle. However, there are some conditions to build muscle. “You can build muscle with the Pilates Reformer if you do it the same way you would with any other exercise. Resistance training“To build muscle, you need a high enough level of resistance (whether that’s weights in the gym or the heavy-duty springs of Reformer Pilates) and then you have to repeatedly push that resistance until you can’t push it anymore,” the expert explains, says Jade Winter, co-founder of Studio Pilates International.
If you want to grow muscle, try these techniques: Progressive OverloadThis can be done by increasing the number of repetitions, decreasing rest periods, increasing tension times, and training to the limit.
“If it’s not challenging, it’s not going to change,” says Winter. “By gradually challenging your muscles and overloading them with increasing resistance, your muscles adapt and become stronger, bigger, and more toned,” the Pilates pro says.
But the same is true with any type of exercise. Low-impact strength training Proper form is essential when performing HIIT training.
“There’s no point doing any kind of exercise, including Pilates, if it means you end up visiting a chiropractor or local physical therapist afterwards,” Winter says. “When you approach a Pilates workout the right way, not only will you build muscle, you’ll feel better than you’ve ever felt before.”
