“Endure the trembling.” That’s a common refrain in Pilates, barre classes, and other low-impact workouts. But the feeling (and sight) of your muscles physically trembling and spasming can be worrying. Is this something you should really ignore, or a sign to take it slow? And is it even worth enduring the trembling?
Before you head back to the reformer or hit the barre, read on to learn more about how your body responds. To understand more about what causes muscle tremors and whether it’s something to be concerned about, PS asked doctors for their thoughts on how to deal with this common situation.
Why your muscles shake during Pilates or ballet practice
Unlike activities like running or basketball, which rely on fast-twitch muscle fibers, Pilates and barre target stabilizing muscles through isolated movements, says board-certified orthopedic surgeon Erin Nance, M.D. For example, you might hold a plank position for an extended period of time, or hold your arms overhead with weights in your hands, which can cause your muscles to fatigue and start asking for more support.
“The body tries to recruit other muscles to stabilize the situation, and in doing so, the motor neurons fire aggressively, which causes the spasm,” Dr. Nance explained in a TikTok video on the topic.
This “shaking” is common in reformer-based Pilates classes, but Dr. Nance tells PS it can also be seen during other activities that involve prolonged contractions, like heavy weightlifting or TRX-based exercises. Even seemingly simple movements, like holding your legs out in front of your body for an extended period of time, can eventually cause these tremors and spasms.
So, should you be worried if you have muscle tremors?
Dr. Nance says that for most people, the trembling is a normal physiological response, though she tends to view it as a “yellow flag.”
“You have to realize about your body,” she told PS. “You can keep doing what you’re doing, but you’re reaching your limits.” [capacity]so you won’t be able to do that much longer.”
But there are a few things to consider: If you’re holding heavy weights, resistance bands, or other equipment, or if you’re in a complicated position, take the trembling as a cue to relax, says Dr. Nance. Avoid pushing yourself to total fatigue, as the weights could fall or the bands could snap, injuring yourself (or those around you). However, if you’re in a position that’s easy to slip out of, like a prone plank, it’s okay to push yourself a little harder.
Over time, as your body becomes accustomed to the exercise, this type of trembling should decrease.
Why is form important?
It’s especially important to check your form if you start to feel shaky. If you find yourself overcompensating and putting your body in a less-than-ideal position, it’s time to take a break, says Dr. Nance. “Focus on how long you can exercise with good form, and how long you can sustain that for,” she says. Without proper form, you could inadvertently injure yourself.
If you want to consult a medical professional
This type of trembling is a natural physiological response, but if these types of spasms continue long after you have stopped exercising, consider consulting a medical professional.
“After exercise, you may experience mild tremors or cramps due to fatigue that may last for a few hours (especially in the small muscles of your forearms and hands). If the tremors or cramps are painful, get worse, or last for more than a day, it’s cause for concern and you should see your doctor,” Dr. Nance tells PS.
Dr. Nance adds that experiencing dizziness or nausea along with the tremors can also be a warning sign, as these could be signs of a larger physiological problem such as postural orthostatic tachycardia syndrome (POTS).
She also suggests noting patterns in your training: For example, if you normally feel trembling during the last 15 seconds of a plank, but suddenly you start feeling trembling during the last 15 seconds, beginning If it lasts for more than 15 seconds, it could be a sign of a larger physiological problem and you should see a doctor — for example, some neuromuscular conditions can manifest as tremors or seizures, she says.
Ultimately, you know your body best, so if your trembling feels unusual or continues long after exercise, it’s a good idea to consult a healthcare professional. They can determine what you’re trembling is, what’s causing it, and whether exercise is right for you.
Ellen O’Brien A New York-based freelance writer and editor covering health, wellness, and lifestyle topics, she previously served as Associate Fitness Editor at Peloton and Digital Editor at Outside and Yoga Journal.
