Whether you’re new to Strength Training or exercising, “gymdimitation” is real. There is an assumption that Strength Training is for the fittest and strongest, but training with weights has benefits to all bodies, and should be incorporated into the training routine of all ages and stages of life. This Journal will explain the fundamentals of Strength Training, how it differs from Pilates and how the compliment each other, why you should be training with weights and an “intimidation-free” guide to getting started.
All bodies are all inherently unique. While some may resemble the physique of an elite athlete from a young age, others might have a smaller frame with leaner muscles, and everything in between. Our physical make up is a combination of our genetics – the way we were born – and our lifestyles – level of physical activity, occupation and the foods we eat. As we move through life, these lifestyle factors can bring a unique set of imbalances which impact our bones, muscles, posture and physical performance. Pilates is unique in that it can benefit all bodies, at all age and stages of life, addressing our unique imbalances and improving our strength, balance and posture to move with confidence, free of pain.
As we age, our bone density and muscle mass decreases. This is particularly common for females, as our oestrogen hormone drops between the ages of 40 and 60, accelerating the reduction of bone density and strength. Maintaining our bone strength and muscle mass is essential to reduce our risk of injuries or osteoporosis as we age.
What Are The Benefits Of Strength Training?
Working your muscles under a heavy weight load, consistently, can help to maintain muscle mass and strength, supporting your functional movements and alleviating pain and imbalances. By integrating functional movement patterns with the addition of heavy weights, you are not only strengthening, supporting and realigning your body, but you are strengthening your bones and increasing muscle mass, which has life-long, significant benefits.
Is Pilates Strength Training?
It is important to remember that Pilates is a form of strength training. Pilates uses your bodyweight and small equipment as resistance. The main benefit of Pilates is that you can work your muscles under resistance and tension, when you might not be able to lift weights or perform other forms of physical activity. This is particularly important for someone working with injuries, limiting their physical performance, or a postnatal mother returning to movement. But building strength is not the only benefit, you are improving your balance, posture, mobility and flexibility, which supports your daily function and minimises your risk of injuries.
However, in order to build and maintain muscle mass, you need to be continuously increasing your resistance or weight load, which is where we integrate Strength Training.
So, What Is The Difference?
Pilates and Strength are both forms of exercise which focus on building strength. While Pilates incorporates more functional movements to support your balance, posture, flexibility and alignment, Strength works your muscles under increased weight load to strengthen your bones and build muscle mass.
Fluidform Strength at Home
The Fluidform Strength at home workouts teaches functional movement patterns with heavy weights, working your muscles under a weighted load in order to build muscle and maintain muscle mass and strength. Increasing your muscle mass will not only strengthen your muscles to reduce your risk of injuries, you will increase your endurance, burn energy faster and increase your resting metabolic rate. The combination of Pilates and Strength, supported by a balanced and high-protein diet, will effectively build muscle strength and maintain a strong physique, along with improving body awareness, confidence and your emotional wellbeing.
The Fluidform Strength challenges combine Pilates and Strength, because we know the benefits of both movement forms and the power of combining the two.
Guide To Getting Started
- Start small – don’t burn yourself out in the first week. You are working muscles under weight and will feel muscle soreness and tightness. Start with 20 minutes, 2-3 times a week. Prioritise active recovery between sessions.
- Start simple – you don’t need a full gym or a personal trainer, 20 minutes at home with a set of dumbbells is enough to achieve change and see results. Follow a program you trust and enjoy.
- You’re not an expert – as anything new we try, don’t pretend to be the expert before you’ve learnt the fundamentals. Embrace the beginning, listen to the cues, feel the movements in your body before progressing or increasing your weight load.
- Find an environment that makes you feel comfortable – whether that’s in the gym, at home or at the park, “gymtimidation” is real, and can impact your ability to move with confidence and progress.
- Set goals, and celebrate small wins!
