Ask Kee: Loving your workouts and your explanations….I have started your program 5 days per week…im 52 and concentrating on strength and flexibility and feeling good… what is the best pilates program to follow?
CHOOSE A PROGRAM THAT TRAINS FOR LIFE.
At 52, the goal is not simply to complete more workouts. Your program should help you:
- BUILD AND PRESERVE STRENGTH
- MAINTAIN MOBILITY
- SUPPORT BONES AND TENDONS
- IMPROVE BALANCE
- MOVE WITH CONFIDENCE
- FEEL ENERGISED—NOT DEPLETED
“The best program is one that progressively builds your capacity for the life you want to keep living.”
Research shows that adults naturally lose approximately 3-8% of their muscle mass per decade after the age of 30, with the rate of decline accelerating after 60 if strength training is not prioritised. The positive news is that regular resistance-based exercise can significantly slow and even reverse many of these changes.
STRENGTH SHOULD LEAD THE PROGRAM.
From midlife onwards, maintaining muscle becomes increasingly important—but strength requires more than feeling a burn. Your muscles need meaningful resistance, appropriate challenge and progressive overload.
Choose Pilates sessions that use stronger springs, weights and foundational movement patterns with clear purpose.
“If the resistance never progresses, your strength may not either.”
DON’T ONLY TRAIN TO BECOME MORE FLEXIBLE.
Flexibility is your available range.
Mobility is your ability to control that range.
Your program should not simply stretch the body. It should help you create strength and stability through your full range of movement.
“The goal is not to reach further. It is to feel strong and supported when you get there.”
YOU ARE NOT ONLY TRAINING MUSCLE.
You are training an interconnected system:
MUSCLE → TENDON → BONE → NERVOUS SYSTEM → MOVEMENT
Your program should include controlled resistance, weight-bearing movement, balance, coordination and appropriate impact where suitable.
This is how we build a body that is not simply strong in class—but capable in life.
A GOOD PROGRAM SHOULD CHALLENGE YOU, NOT DRAIN YOU.
More is not always better.
Your body also needs mobility, breathwork, recovery and lower-intensity movement. These sessions allow you to continue training consistently while responding to changes in energy, sleep and recovery.
“The goal is to finish every week stronger—not simply more tired.”
A STRONG WEEK COULD LOOK LIKE:
2 × STRENGTH-LED PILATES
Progressive springs, weights and full-body resistance.
1 × CONTROL + CONNECTION
Foundational Pilates, trunk strength, balance and alignment.
1 × MOBILITY + RECOVERY
Spinal mobility, hips, shoulders, breath and release.
PLUS REGULAR WALKING
And adequate recovery between demanding sessions.
The exact program should reflect your body, experience, injuries and goals.
Within the Fluidform at Home app, I would recommend following:
- Ready, Set, Sweat Challenge
- Pilates, Power & Performance Challenge
- Pilates & Strength Challenge
- Fluidform Your Body 5.1, 5.2 and 5.3 (combines Pilates, Strength and Cardio)
Stretch & Recovery:
- Relaxation 4 to calm your nervous system
- Evening Stretch 4 to find length
- Mini Stretch 18 which allows you to fall a little heavier into each position with the use of weights
The Fluidform method is designed to move with you, helping you build strength, move with greater ease, and feel connected to your body at every stage of life.
AT 52, YOU DO NOT NEED TO START MOVING LESS.
You need to move with greater purpose.
- Build strength.
- Maintain mobility.
- Protect your capacity.
- Prioritise recovery.
- Progress intelligently.
Don’t train for your age. Train for the life you want to keep living.
