There are four primary benefits of Pilates: stamina,
stretch,
stability, and strength. Yes, Pilates can and does build strength. This is an eye-opening surprise to many new clients.
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| Teaser on Tower |
Most clients come from a gym background and believe the only way to build strength is to lift weights, and the heavier, the better and more challenging. During Mat Pilates, clients build strength by lifting the weight of their body. Anyone who has done push-ups, pull-ups, tricep dips, chin-ups or any other difficult exercise requiring the individual to lift their body weight, knows how challenging this can be.
With a good instructor, the client will also learn
proper form and balance within the body (so one side isn't doing more work than the other). No more push-ups with a sagging belly, or tricep dips with hunched shoulders, or downward-dog-style (i.e. booty in the air) planks -- the client develops the strength to perform the exercises properly.
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| Front Suppo |
With
Pilates equipment, in addition to the weight of the client's body, spring tension is added. (On the Reformer, the client lifts his/her body weight, plus spring tension, plus the additional weight of the carriage.) The spring tension is similar to a weight, or exercise band, in that the client must use muscle strength to create tension on the springs and engage muscle strength to release the tension. In Pilates, the release is more important than the pull, as the release requires more control. The exercises must be done with
proper form and alignment, which requires concentration and muscle strength in the core and other parts of the body to stabilize for the working muscles. This requires strength in the major muscle groups usually addressed with weight training, as well as much smaller muscles that are normally ignored in most weight training programs.
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| Twist on Wunda Chair |
Pilates is designed with exercises in lying, sitting and standing positions. At times, the client has the help of gravity, at times less help, and at other times, in addition to lifting the client's weight, plus added spring tension (resistance), the client is also defying gravity. This requires a great deal of strength, balance (stability), concentration and control.
So, before assuming that Pilates is only for
stretching, try a Mat class or an equipment session. Not only is Pilates great for strength training, it's much gentler on the joints and spine than traditional weight training and is accessible to those who are out of shape or uncomfortable with weight machines or free weights. It's a fun and challenging way to develop muscle strength, using a different form of resistance training.
