Strength training: the crucial part of your Pilates sessions that you might be missing

Enjoy this blog from Isaac Searant around using and progressing in your Pilates sessions here at the studio.

Isaac is a chiropractor at DMC Health & Wellness in Chatswood. He is a PhD candidate at Macquarie University, with over 10 years’ experience competing/coaching in weightlifting and strength sports. Book into Isaac’s weights + pilates (hands-on) workshop here at the studio on Friday, 5th September at 10.45am. Price is one class from any class pack, or $45.

As we age, staying active is the most important way to maintain health, independence, and quality of life. As a member of Studio High Street Movement, you’re already on the right track by doing Pilates on a regular basis! Pilates is great for building strength, balance, flexibility and preventing injuries.But there is one crucial part that you might be opting out of in your sessions at the studio. This blog will break down the facts on the benefits of incorporating more strength training to compliment your Pilates, and how to do it safely.

The missing part of your Pilates… progression!

From my experience as a chiropractor, people start Pilates because it is a great low impact introduction to exercise which can also be progressed as you improve, to increase its difficulty. But what I have noticed is that some people are worried of trying to progress into heavier weights during their sessions! Progressing in the weights you use is crucial to continue building strength. There’s a lot of misconceptions about lifting heavier weights, especially for older adults, so let’s break down the facts.

Why progressing your weights matters

After the age of 30, we naturally lose muscle mass (called sarcopenia) and bone density (osteopenia and osteoporosis). This loss accelerates with age, increasing the risk of frailty, falls, and fractures. Progressive strength training is one of the most effective ways to slow, stop, or even reverse this process. This is even more important for women.

Women are four times more likely than men to develop osteoporosis! Hormonal changes after menopause accelerate bone loss, making resistance training one of the most effective non-drug interventions to maintain bone density.

Whether it’s lifting groceries, getting up from a chair, or playing with your kids/grandkids, progressive strength training makes everyday life easier and more enjoyable. For older adults, a major risk is falling. Pilates is a great way to mitigate this risk early, as it promotes balance and coordination. With the addition of heavier weights in your session, or being complimentary to Pilates, you can reduce this risk even more.

Progressive weight training can improve blood sugar control, lower blood pressure, reduce joint pain from arthritis, and help manage weight. So, progressing your weights over time in Pilates is essential to maintain your results and continue to improve in the future.

Is progressing your weights safe?

Absolutely—when done correctly. Supervised weight training using proper technique, appropriate weight, and gradual progression are safe and effective for people of all ages. But sometimes this can be hard to do during the middle of a Pilates class… that’s why I wanted to offer something to help you build confidence with lifting more weights. As a chiropractor with a background in weightlifting, my goal is to improve people’s movement, prevent injuries, and to help people engage in exercise safely.

To help you improve your technique and build confidence with heavier weights, Isaac will be running a workshop on Friday 4th of September at 10:45am. In this class you will learn how to incorporate heavier weights into your Pilates sessions, as well as what you can do outside of Pilates. I will cover how to lift using correct technique, in a safe manner.