Strength Considerations for Reformer

Understanding loads and levers is important when you add strength elements to your pilates class.

Whether it’s reformer or mat the heavier the load and more emphasis on “strength” then the levers need to be shorter.

By definition strength training has lower reps and utilizes bigger muscle groups.

Sculpt, barre & other low level weight workouts use higher reps and can utilize long levers - long arm sweeps, holds that defy gravity or even slow circles.. and we use this in reformer too.

As an instructor it’s important to program weights into your plan with intention and clarity so when you offer lighter weights you can add appropriate layers & when you add heavier weight options people can still progress safely.

As a client it’s important to adapt a class plan if you opt heavier if the teacher didn’t recommend heavy weights. Change the range of motion, the speed, the length of the lever (eg bend the elbow). Trust your instincts to adapt.

Remember the weight you add to your body effects the carriage spring resistance and your legwork intensity too.

If you are planning for 1-2 kgs you can use a longer lever set of progressions or options, but if you are offering 4-5kg options then adjust the plan to suit.