Is Reformer Pilates Strength Training?

We often hear a lot of great attributes of reformer Pilates, we hear it’s great for core stability, it’s great for flexible string muscles, it’s great for fitness but is it good for strength training?

The basis of strength training is the principle of tissue overload causing tissue to repair stronger than what it was prior to the exercise. The body is often subjected to external resistance loads that cause microtrauma to the tissues, this microtrauma causes some inflammation which may cause some pain, often associated with DOMS or delayed onset of muscle soreness. This kickstarts the healing process, which after an amount of time results in more muscle fibers, stronger muscles or bigger muscles. This added strength is desirable for increased muscle function, improved sports performance or an increase in metabolic rate. A benefit of strength training is also in the development and maintenance of bone density.

The Pilates reformer has a sliding carriage, springs, ropes, and pulleys that provide adjustable resistance, making the exercises more dynamic and varied than mat Pilates. The primary purposes of Reformer Pilates include:

• Improving Core Strength and Stability

The primary goal of reformer Pilates is to improve core strength and stability by focusing on various muscle groups, including those located in the pelvis, hips, lower back, and abdominals. That yields a better overall posture, enhanced balance, and alignment.

• Enhancing Flexibility and Mobility

Reformer Pilates contributes to joint flexibility with its deliberate, flowing motions. It improves flexibility, simplifying daily tasks while preventing injuries during routine exercises.

• Building Muscle Tone and Endurance

While not primarily aimed at building significant muscle mass, Reformer Pilates helps tone the muscles by using resistance from the reformer’s springs. This resistance training aspect also boosts muscular endurance, enabling muscles to perform activities over extended periods without fatigue.

• Improving Postural Alignment

Throughout the workouts, Reformer Pilates emphasizes appropriate posture. By addressing postural imbalances, this type of exercise reduces stress on the body and can alleviate pain caused by bad posture, such as backache. 

• Enhancing Body Awareness

The precise and mindful movements required in Reformer Pilates increase body awareness, making you agile and conscious. This heightened awareness improves your body-mind coordination, which enhances performance in other sports and activities.

• Rehabilitation and Injury Prevention

Reformer Pilates is a fantastic aid for injury prevention and rehabilitation. They’re frequently employed in physical therapy contexts, offering individuals in recovery from injuries an opportunity to rebuild strength and mobility through a low-impact exercise that places minimal strain on their bodies.

Reformer Pilates can be classified as a form of strength training, mainly focusing on endurance and functional strength. They represent a distinct method for building strength that differs from conventional techniques solely focused on heavy lifting to maximize gains. When using the reformer machine, you can adjust resistance through springs, bars, and straps to personalise intensities within your workout regimen.

Progression is inherent in this approach as adjustable components facilitate increased difficulty over time – known as progressive overload, an essential principle behind any successful strength training routine designed to enhance muscle growth by increasing overall resistance levels accordingly with physical development.

The exercises in Reformer Pilates engage the entire body but primarily target the core muscles, including the abdominals, back, and pelvic muscles. This comprehensive muscle engagement helps in building muscle tone and endurance. Focusing on controlled and precise movements enhances muscle activation, effectively strengthening the stabilizing muscles crucial for posture and joint support.

Reformer Pilates may not result in substantial gains in maximum strength or muscular size as traditional weightlifting. Still, it proves highly efficient at boosting the endurance of the muscles and enhancing their tone for better functional strength. As a result, it is an invaluable asset for those prioritizing muscle function and stamina over mere physical bulk when considering workout options.

Who can take part in reformer Pilates?

While Reformer Pilates incorporates elements of strength training, there are several reasons why it’s not a traditional strength training exercise. This fact is particularly true when compared to methods like weightlifting or bodybuilding. These distinctions primarily revolve around the intensity and primary objectives of the training methods.

• Focus on Muscle Endurance Rather Than Maximal Strength

Reformer Pilates prioritizes muscle endurance in your training instead of focusing primarily on maximal strength and muscle size. You can build stamina and resistance over time by performing exercises with lighter weights but more repetitions. Ultimately, you will achieve better overall performance during physical activity. In other words, opt for a program emphasizing consistent effort rather than pushing yourself to the absolute limit every time you work out.

• Lower Levels of Resistance

The resistance provided by the springs on a reformer is adjustable. Still, they generally don’t match the high levels achievable with free weights or resistance machines commonly used in gyms. This lower resistance means that while Reformer Pilates can help build functional strength and tone muscles, it may not be sufficient for significant hypertrophy or peak strength development.

• Emphasis on Control and Precision

Reformer Pilates emphasizes slow, controlled movements focusing on proper form and alignment. This approach is excellent for improving agility, balance, and coordination. Still, it is less focused on the aggressive overload needed to break down muscle fibers extensively, which is a critical component of traditional strength training.

• Holistic Approach Rather Than Specific Strength Gains

Reformer Pilates aims to enhance overall body fitness, including flexibility, posture, and core stability, rather than focusing solely on increasing strength. This holistic approach benefits general health and well-being but may not dramatically meet the goals of athletes or individuals looking to improve their strength in specific areas.

While Reformer Pilates isn’t traditional strength training, especially compared to exercises like deadlifting, squatting, or achieving personal bests in overhead presses, it offers considerable benefits in strength endurance. Reformer Pilates primarily aims to enhance the muscles responsible for posture and stability. Reformer Pilates can lead to notable improvements for those new to exercise. For more experienced individuals, it bolsters strength endurance, enhances movement patterns, and lowers the risk of injuries. This preparation is crucial for anyone looking to engage in heavy weightlifting, as it ensures they can do so more safely.