Why Pilates Instructors Should Embrace Strength Training (Yes, Even Heavy Lifting!)

As a Pilates instructor, you’ve probably heard it before: “Pilates is all about bodyweight exercises and subtle movements.” And yes, that’s true. But here’s the thing, there’s nothing subtle about the benefits of strength training, especially when it involves lifting heavy. Yet, somewhere along the way, resistance training beyond a few pounds got a bad reputation in certain Pilates circles. Let’s break down why it’s time to ditch the fear of heavy loads and embrace the science-backed benefits of lifting. As I always tell my physical therapy clients, you can’t go wrong getting strong!

1. The Science of Strength: Progressive Overload

If you want your clients (and yourself) to build strength, improve bone density, and enhance functional movement, progressive overload is the name of the game. This principle, foundational in exercise science, involves gradually increasing the stress placed on muscles to stimulate adaptation.

How It Works: When muscles are challenged beyond their current capacity (via increased resistance or load), they repair and rebuild stronger. This applies to every population—from young athletes to aging adults.

Why It Matters: Without progressively overloading the body, strength gains plateau. Translation? Those 3lb hand weights might feel nice for a warm-up, but they won’t push your clients toward meaningful strength improvements.

2. Training to Failure: The Key to Strength Gains

While “failure” might sound intimidating, in fitness, it’s actually a goal. Training to failure means performing an exercise until you can no longer complete another rep with good form. Research shows this approach effectively stimulates muscle hypertrophy (growth) and strength.

What It Means for Pilates: Encourage clients to push their limits within their capacity. Instead of stopping when an exercise feels “challenging,” guide them toward true fatigue—safely, of course.

Practical Application: Incorporate resistance bands, heavier springs, or free weights into Pilates sequences. Challenge clients with exercises like weighted lunges or bicep curls on the Reformer.

3. Strength Training Benefits: Beyond the Studio

Lifting heavy isn’t just about building muscle—it’s about enhancing overall health. Here’s what the research tells us:

• Bone Density: Resistance training is one of the most effective ways to combat osteoporosis, a common concern for many Pilates clients.

• Functional Strength: Strength training improves the ability to perform daily tasks—whether it’s carrying groceries, lifting kids (or twins, in my case—more on that later!), or gardening.

• Metabolic Health: Strength training boosts metabolism, improves insulin sensitivity, and supports weight management.

4. The Prenatal Strength Myth: Let’s Get Real

One of the most persistent myths in fitness is that pregnant clients shouldn’t lift anything over 2lbs. Let’s take a moment to address the absurdity of this.

The Reality: Babies don’t come out weighing 2lbs (if only!). By a few months old, they’re often 15lbs or more. As a mom of 8-month-old twins tipping the scales at a combined 42lbs, I can assure you that lifting isn’t optional—it’s survival.

The Science: Research supports that strength training during pregnancy—within a client’s capacity—is safe and beneficial. It prepares the body for labor, reduces the risk of gestational diabetes, and helps postpartum recovery.

Practical Tips: Incorporate functional lifts like squats, deadlifts (scaled as needed), or Farmer’s Carries to mimic real-life demands.

5. How to Introduce Heavy Lifting in Pilates

If the idea of adding heavier loads to your classes feels foreign, start small. Here’s how:

• Educate Clients: Explain the benefits of lifting heavier and how it complements traditional Pilates principles like alignment and control.

• Integrate Gradually: Introduce heavier weights during Mat or Reformer sessions. For example, replace light dumbbells with kettlebells or use resistance bands with higher tension.

• Prioritize Form: Just like any Pilates exercise, technique is paramount. Cue clients to move mindfully and avoid compensatory patterns.

• Adjust Springs: Encourage clients to go one spring heavier than they usually do on the Reformer or offer a heavier range when selecting resistance levels. A small increase can lead to noticeable strength improvements over time.

• Experiment with Load: Add an extra spring or encourage clients to challenge themselves with heavier resistance options when appropriate. Pushing slightly beyond their comfort zone can accelerate strength adaptations.

6. Let Go of the Fear

The resistance to resistance (pun intended) often comes down to fear—of injury, of losing “long and lean” muscles, or of venturing outside the comfort zone of traditional Pilates. But embracing strength training doesn’t mean abandoning your Pilates roots; it means enhancing them.

• Movement Synergy: Heavy lifting improves core stability, mobility, and balance—all essential components of Pilates.

• Client Empowerment: Watching your clients conquer heavier weights is a confidence boost for them—and you.

Ready to Lift?

At SPRING. Movement, we’re all about blending the best of Pilates and exercise science. Whether you’re working with a prenatal client, an active aging client, or a seasoned athlete, strength training belongs in your toolkit. It’s not about lifting the heaviest weight in the gym—it’s about challenging the body to adapt, grow, and thrive.

So, grab that dumbbell, embrace the science, and start lifting. Because if my twins can grow to 42lbs in eight months, surely we can all handle a little extra weight in the studio!