Evidence-Based Approaches to Enhance Your Pilates Classes

As a certified Pilates instructor, you already know the importance of movement done well. But what if you could take your classes to the next level, transforming good sessions into truly exceptional ones? That’s where the science of movement comes in. By applying principles from exercise science and strength and conditioning, you can deepen your teaching, enhance your clients’ results, and set yourself apart as a Pilates professional. Here’s how to blend evidence-based strategies into your classes.

Leverage the Power of Progression

In strength and conditioning, progression is king. The same principle applies to Pilates. If your clients repeat the same exercises at the same intensity for months on end, their progress will plateau. To keep them improving:

• Adjust Intensity: Add resistance with props like bands, weights, or springs to challenge your clients’ strength and control (read: don’t always teach footwork on three red springs).

• Increase Complexity: Progress exercises by adding layers, such as combining movements or changing planes of motion.

• Monitor Adaptation: Observe when an exercise becomes too easy and modify it to maintain the challenge—without sacrificing form or safety.

Remember, progression isn’t just about making things harder; it’s about creating a logical pathway for growth that aligns with your clients’ goals and capabilities.

Incorporate Plyometric Principles

Plyometrics—think jumping, bounding, or quick, explosive movements—are typically associated with athletic training. But did you know that elements of plyometric training can benefit Pilates clients, too? Incorporating controlled, dynamic movements can:

• Boost Power: Exercises like a dynamic Leg Pull or controlled hops can improve power and coordination.

• Enhance Bone Health: Load-bearing and impact exercises stimulate bone density, making them especially beneficial for older clients.

• Improve Neuromuscular Efficiency: Fast-paced drills can sharpen reaction times and enhance mind-body connection.

Keep in mind that plyometric principles should be adapted to suit each client’s fitness level and goals. For a beginner, a small bounce in a Plank position might be enough to reap benefits.

Cue for Optimal Muscle Activation

Not all cues are created equal. Research shows that the type of cue you use—internal (focusing on body parts) or external (focusing on movement outcomes)—can significantly impact how well your clients activate muscles and perform movements.

• Internal Cues: Useful for beginners, these focus on specific body parts (e.g., “Engage your glutes as you lift”).

• External Cues: Better for advanced clients, these emphasize outcomes (e.g., “Imagine pushing the ceiling away with your feet”).

Experiment with both types of cues to find what resonates most with your clients. Be specific, concise, and mindful of avoiding overloading them with too many instructions at once.

Prioritize Mobility and Stability

While Pilates is often synonymous with core strength and flexibility, a truly effective class balances mobility and stability. According to exercise science:

• Mobility: Ensures joints can move freely through their full range of motion. This is crucial for fluid, functional movement.

• Stability: Provides the control needed to maintain alignment and prevent injury.

Incorporate exercises that challenge both—think a Bridge with Articulation for spinal mobility and Plank variations for core stability. Highlight how these principles complement each other to create balanced movement patterns.

Introduce Periodization to Class Planning

Periodization, or structured variation in training, is a cornerstone of athletic programming. Why not bring it into your Pilates classes? By cycling through phases of focus (e.g., strength, endurance, recovery), you can:

• Prevent Overuse: Avoid repetitive strain by varying exercise selection and intensity.

• Optimize Results: Periodization ensures your clients consistently improve without plateauing or burning out.

• Keep Classes Fresh: A varied approach maintains client engagement and motivation.

For example, you could design a month-long program where each week has a theme—week one focuses on core strength, week two on flexibility, and so on. Tailor it to the needs of your clientele.

Stay Curious and Evidence-Based

The fitness industry evolves quickly, and staying informed is essential for delivering the best instruction possible. Some ways to continue learning include:

• Read Research: Dive into journals and articles on biomechanics, exercise physiology, and motor control.

• Attend Workshops: Look for continuing education that combines Pilates principles with exercise science.

• Experiment Thoughtfully: Try new techniques in your personal practice before introducing them to clients.

A curious, growth-oriented mindset will not only enhance your teaching but also inspire confidence in your clients.

Ready to Level Up?

At SPRING. Movement, we’re passionate about blending the art and science of movement. Our professional development offerings are designed to help you refine your skills, integrate evidence-based strategies, and elevate your Pilates practice.

So, go ahead—apply these research-backed approaches, geek out on biomechanics, and watch your clients (and your confidence) soar. Because when science meets Pilates, the results are nothing short of transformative.