Your alarm goes off at 6:30am, and you sit in bed, bracing yourself for the intense sensation of DOMS (delayed onset muscle soreness) that forces you to waddle to the bathroom before your morning run. But when you wake up, your muscles and joints feel lighter throughout—a transformation that’s the result of skipping the previous night’s gym weight training and joining a Reformer Pilates class instead.
I’ve been slacking on weight training lately, both at the gym and at home, using adjustable kettlebells from the best kettlebells guide. As a regular runner, I especially hate the intense muscle soreness after weight training, which can hinder my running performance. So I was looking for a way to tone and tone my muscles and strengthen my core. and Enjoy the process.
That’s when Reformer Pilates caught my eye in the form of an FS8 class at London’s Oxford Circus studios. The little sister of popular functional training franchise F45, FS8 offers a gentler approach to strength building, combining Reformer Pilates, yoga, and toning exercises.
In the past, I’ve tried Rowaformer classes, which are half rowing and half reformer machines that combine strength training and cardio in a Pilates studio environment, and I’ll be honest, the whole setup is daunting and I was put off by the Reformer classes.
But I liked the improvements in strength, endurance, cardio, flexibility and recovery that FS8 aims to achieve with their Reformer classes, so I decided to give it a try.
Results of trying 45 minutes of Reformer Pilates
My friend and I signed up for FS8’s “Blast” class, little did we know what the 45-minute session would entail. The class description said we’d be doing a full-body blast using the Reformer, one of the best yoga mats, and a Chibol, as well as a variety of strength exercises to increase muscle contraction and endurance. Here’s how I did it:
Exercising in class was really helpful.
Until I returned to an exercise class environment, I didn’t realise how much time I spent training alone, aside from running club sessions and jogging with friends.
Maybe that’s why my enthusiasm for lifting weights at the gym has waned a little. At my local gym, I plug in my best workout headphones and do my sets alone, the only interaction I get is when I ask the person at the squat rack how many sets are left.
But in my FS8 Pilates class, the instructor welcomed me warmly, introduced me to the studio, gave me a quick run-through on how to use the reformer, and checked in with me throughout the class, offering guidance and encouragement to improve my movements.
It was also inspiring to have other students in class to observe and learn from – even just watching one student wobble on the reformer was a reminder that we are all there to progress and improve.
Plus, in the gym, it’s easy to give up mid-set when there’s no accountability around you, but in a class like FS8, where everyone is following the same routine and I can see others pushing through 45-second intervals, I feel motivated not only to complete each segment, but to do so with the strongest form possible.
Research backs up this camaraderie and motivation in group settings: For example, a study in the Journal of Sport and Exercise Psychology found that participants who performed planks with a more able partner increased their plank hold time by 24 percent, due to increased motivation.
I loved the challenge
Having only ever used a reformer machine once before, I was initially worried about standing out while trying to work on my balance and gain confidence, but I soon became so focused on mastering each exercise that I stopped worrying about how I looked to others in the class.
I really enjoyed the challenge of working against the resistance of the Reformer springs because it felt different from traditional weightlifting exercises like deadlifts and squats. Weightlifting also emphasizes slow, controlled movements, but using the Reformer takes this approach to a new level.
The slow movements on the reformer help build strength and stability by challenging the muscles through a full range of motion. Focusing on this really helped me feel more connected to my mind and body, and the more I focused on controlling the exercise, the more balanced I felt.
The next day, I didn’t hate myself.
By the end of each interval on the reformer, I felt my body shaking and knew I would feel it the next day, especially in my hips and core muscles.
I was pleasantly surprised that I didn’t suffer from DOMS the next morning. In fact, I felt more prepared for my morning run. I think this is due to Reformer Pilates’ emphasis on low-impact, controlled movements that build muscle endurance and flexibility without putting a lot of strain on your muscles.
In contrast, weight training often involves higher resistance and intensity, which can cause micro-tears in muscle fibers and lead to DOMS.
My thoughts on quitting weight training and starting reformer pilates
If you’re looking for a less impactful way to strength train, without the risk of injury or severe muscle soreness, but still want to get the great benefits of increased flexibility, core strength, and overall muscle tone, then I highly recommend giving Reformer Pilates a try.
Attending classes with a great instructor can motivate you and help you improve. However, Reformer Pilates classes aren’t cheap. It’s often more cost-effective to book a flat-rate class package rather than buying classes on a recurring basis. But always try out a studio before committing to a membership to make sure you’re spending your money on an exercise you enjoy.
More articles from Tom’s Guide
Back to yoga mat
