Lifting weights & Pilates is the perfect recipe for longevity.

Combining Pilates and strength training is the perfect recipe for longevity, whole body health, functionality & well being. Each supports, enhances and complements the other, bringing fantastic benefits and gains.

Pilates provides whole body integration, dynamic alignment & stability, increases proprioceptive awareness, joint mobility and much more. The aspiration of Pilates is to increase the efficiency and effectiveness of movement. As Joseph Pilates said, his Method is designed to help us be

Both Pilates and lifting weights build strength. With the use of spring tension and other resistance such as magic circle, bands, weighted balls, Pilates builds muscular endurance and strength, but at lower loads than progressive strength training. The amount of spring tension and resistance you can add and number of reps you want to perform lead to strength gains plateauing and the purpose of Pilates continues to progress to efficiency, fluidity and ease.

In order to continue driving changes and adaptations, we need to progressively overload, add fresh stimulus and variation. Adding strength training to your classes and personal practise, gives so many additional benefits and heightens those already gained such as:

1. Lifting weights improves metabolism which can lower blood sugar levels. 
2. It is an immune system boost.
3. Muscle mass is a key indicator of longevity. A 10 year study of 3600 men and women over 50 found that a higher muscle mass correlated with a lower risk of death across all major causes{1}
4. Improves cognitive function and brain health. With weight training, the brain releases neurotrophic factors which promote neuron growth, helping learning, memory and brain plasticity. {1}
5. Improves bone health. A progressive strength programme can slow down bone loss and even build bone as it stimulates bone forming skills as well as helping balance and coordination. Remember bones get bored! They need variety and increased loading.
6. Increases joint health by positively stressing joints encourages the body to adapt and get stronger
7. Better sleep quality– Research shows that lifting weights stimulates hormones such as testosterone and growth hormone, which are linked to better and deeper sleep. {2} Also, the microscopic tears in tissue, which occur when lifting weights to force muscles to adapt, send a stronger signal to the brain to prompt the body to initiate the repair process and therefore fall into a deeper state of restorative sleep. Finally it also increases the production of the naturally occurring chemical, adenosine which induces sleepiness.{3}
8. Offsets some of the effects of menopause. For example, as oestrogen levels decline, we naturally lose muscle mass and this can be countered by strength training
9. Improves mental health and well being as it can have a positive impact on mood, reduce anxiety and stress and increase self esteem, self efficacy and self confidence.

Offering both Pilates and progressive strength training to your clients brings all the incredible benefits of each, creating the perfect balance to ensure longevity, strength, mobility and functional movement. Media awareness around strength training benefits is also at its highest, so capitalising on this growth area is a great business opportunity.

If you are interested in adding progressive strength training to your sessions and personal practice, please join us for the Level 2 in Group Strength training. This qualification will:

• Develop your fundamental knowledge and practical understanding of strength training 
• Explore how to further challenge alignment and functionality by building strength
• Teach you how to effectively assess, monitor and advance your clients
• Expand your knowledge of strength exercises using free weights
• Understand how to adapt, regress and progress an exercise, making it accessible to all.
• Explore creative formats and flows.
• Enhance your impact as a Pilates teacher.
• Offer additional health benefits to your existing audience and provide opportunities to reach new clients.

This course perfectly complements your existing Pilates knowledge and sessions and is designed specifically for Pilates teachers. For more information click here.

References:

{1}https://www.bbc.co.uk/programmes/articles/4CJDns2FXjNH9XByMWyK6l2/how-lifting-weights-could-improve-your-body-and-your-mind#:~:text=A decade-long study of,body mass index (BMI).

{2} https://pubmed.ncbi.nlm.nih.gov/15831061/

{3} Roig M, Cristini J, Parwanta Z, et al. Exercising the sleepy-ing brain: exercise, sleep, and sleep loss on memory. Exerc Sport Sci Rev. 2022;50(1):38-48. doi:10.1249/JES.0000000000000273