As Pilates teachers, we know the value of a strong, flexible body. However, incorporating strength training into your routine can enhance your Pilates practice, especially for women, as we naturally lose muscle mass as we age. Strength training not only helps in maintaining muscle mass but also boosts bone density, which is particularly important for women. So, how do we begin?
Where to Start with Strength Training to Compliment Pilates
Starting with strength training doesn’t mean you have to immediately head to the gym. In fact, there are many effective ways to build strength at home, using minimal equipment such as resistance bands, dumbbells, or even your own body weight. The key is to start small and gradually increase the intensity of your workouts.
Can You Do Strength Training at Home?
Absolutely! You don’t need fancy gym equipment to get started. Bodyweight exercises like squats, lunges, push-ups, and planks are all excellent ways to build strength. Resistance bands are also a fantastic, affordable option for adding resistance and are highly versatile. If you have dumbbells, you can integrate those into your routine as well.
How Often Should You Strength Train?
Ideally, aim for strength training 2-3 times per week. This allows enough time for your muscles to recover while ensuring consistent progress. Remember, rest days are just as important as workout days, as this is when your muscles repair and grow stronger.
Key Areas to Target
For women, focusing on the lower body (legs, glutes), upper body (arms, shoulders), and core is important. These areas not only help in daily activities but also support a well-rounded Pilates practice. Strong glutes and legs enhance stability and balance, a strong upper body aids in posture, and a solid core provides the foundation for all movement.
Weekly Strength Training Plan for Beginners (at Home)
Here’s a simple plan to get started:
Day 1 – Lower Body:
Squats (3 sets of 12-15 reps)
Lunges (3 sets of 10 reps each leg)
Glute Bridges (3 sets of 15 reps)
Side Leg Lifts (3 sets of 12 reps each side)
Day 2 – Upper Body:
Push-Ups (3 sets of 8-10 reps – modify on knees if needed)
Shoulder Press with Dumbbells (3 sets of 12 reps)
Tricep Dips (3 sets of 10 reps)
Bicep Curls with Dumbbells (3 sets of 12 reps)
Day 3 – Core:
Plank (3 sets, hold for 20-30 seconds)
Bicycle Crunches (3 sets of 15 reps each side)
Leg Lowers (3 sets of 10 reps)
Russian Twists (3 sets of 12 reps each side)
Day 4 – Rest or Pilates Day:
Focus on a gentle Pilates matwork routine to enhance flexibility and core engagement.
Day 5 – Full Body Strength:
Deadlifts with Dumbbells (3 sets of 12 reps)
Step-Ups onto a Chair (3 sets of 10 reps each leg)
Dumbbell Rows (3 sets of 12 reps)
Side Plank (2 sets, hold for 20-30 seconds each side)
Day 6 – Pilates Flow:
A flowing Pilates session to complement strength work and improve flexibility, mobility, and control.
Day 7 – Rest or Active Recovery:
Light stretching, a walk, or a gentle Pilates session to round out the week.
Final Thoughts
Strength training at home can be simple and effective. By combining it with Pilates, you’re ensuring your body remains strong, balanced, and functional. As you progress, consider adding weight or increasing reps to keep challenging your muscles. Whether you're at home or in a gym, the most important thing is consistency.
Feel free to adapt this plan to your own level and make sure to listen to your body—strength and mobility go hand in hand!
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