Pilates for Strength
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Strength is often associated with bulging muscles and heavy weights, however, through the course of this Pilates Programme, we have sought to explain that strength in relation to our Pilates practice is the foundation for a balanced and resilient body.
By this point in the programme, you’ll have read how Pilates builds strength in our core, glutes, legs and postural muscles using a range of body weight exercises. In this blog, we'll explore the role of strength training generally and its benefits for optimal body mechanics.
Strength training (sometimes referred to as ‘resistance training’) is defined as:
“a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance. The external resistance can be dumbbells, resistance bands or your own body weight”
Now that you are familiar with many of the Pilates exercises, we can start to incorporate small equipment such as light hand weights (maximum 1kg in each hand) and resistance bands in to our sessions in addition to our body weight exercises to further challenge our joints and muscles.
Pilates targets both the prime mover muscles and the smaller, stabilizing muscles that often get neglected in traditional strength training (which is why we work with light 0.5kg or 1kg hand weights).
What are the benefits of Pilates as a form of strength training?
It makes you physically stronger: Your body will be able to cope better with the physicality of day to day life, carrying shopping, digging in the garden and lifting heavy objects
It increases your bone strength: Weight bearing exercises work your muscles which puts temporary stress on your bones, sending a message to bone-building cells to take action and rebuild stronger. This reduces your risk of osteoporosis, fractures, and falls, especially as you age. As women are more at risk of osteoporosis, it is very important for females to undertake some resistance training as part of their fitness programme
It decreases your risk of falls: As you become stronger, you are better able to support your body so your risk of falling reduces. One study has shown a 34% reduction in falls among those who participated in a well-rounded exercise programme including resistance training
It can make you more defined and leaner: As you increase your muscle mass and decrease your body fat percentage, your muscles look more defined and create a stronger, leaner appearance
In this week’s sessions you will see some upper body strength exercises, such as the ‘Plank’ and ‘Lion Drinking Press Up’, using our own body weight in addition to light hand weight exercises and resistance band work. If you don’t have any light hand weights, tins of tomatoes work as great substitute!
Strength is the foundation of a healthy, resilient body and Pilates offers a unique and effective approach to strength training that emphasizes precision and control. I hope you enjoy the sessions!