More and more in the media we are hearing the benefits of weight training. Pilates is primarily focused on core strength, posture, alignment, and controlled movements. It also focuses on mind-body connection and breathing. We prioritise quality of movement over quantity or load within our classes. However, there is room for adding resistance to our work hence the inclusion of band work in the standing section of our work outs. Let’s dive into how and why in a Mypilatesflow session you are working with bands…

Benefits of Resistance Bands in Pilates

1. Increased Strength Without Losing Control

Bands add external resistance, increasing muscle activation
Encourage slow, controlled movement—key in Pilates
Strengthen stabilizing muscles often missed with machines

Result: Greater functional strength with minimal joint stress

2. Progressive Overload (a Key Weight Training Principle)

Resistance bands come in varying tensions
You can increase load gradually by:
- Using thicker bands
- Shortening band length
- Increasing time under tension

Result: Muscles adapt and grow stronger—same principle as lifting heavier weights

3. Improved Muscle Endurance & Time Under Tension

Bands maintain tension throughout the entire movement
Unlike weights, tension increases at end range
Excellent for building muscular endurance and joint control

Result: Stronger muscles that can sustain effort longer—useful for weight training sets

4. Enhanced Mind–Muscle Connection

Resistance bands provide constant feedback
Help you feel when muscles disengage or compensation occurs
Improve neuromuscular coordination

Result: Better technique when transitioning to barbells or dumbbells

5. Joint-Friendly Strength Building

Bands reduce joint compression and impact
Allow natural movement patterns
Ideal for people with joint pain or during recovery phases

Result: Safe strength development before progressing to heavier loads

6. Core Engagement Under Load

Bands challenge balance and anti-rotation strength
Core muscles must stabilize against changing resistance

Result: Core strength that directly transfers to squats, deadlifts, presses, and pulls

How Resistance Band Pilates Prepares You for Weight Training

1. Teaches Foundational Movement Patterns

Pilates with bands trains:

Squatting mechanics
Hip hinging
Pushing and pulling patterns
Anti-rotation control

These are the same patterns used in weight training, just with lower load.

2. Builds Strength in Weak or Neglected Muscles

Glute medius, deep core, rotator cuff, scapular stabilizers
These muscles protect joints during heavy lifts

Result: Fewer imbalances and reduced injury risk when lifting weights

3. Improves Posture & Lifting Mechanics

Reinforces spinal alignment and breathing under resistance
Teaches rib-to-pelvis control

Result: Better squat depth, safer deadlifts, stronger overhead lifts

4. Smooth Transition to Free Weights

Once resistance bands feel easy:

Add light dumbbells
Combine bands + weights
Progress to traditional resistance training

Example progression:

Pilates mat → Pilates with bands
Bands + bodyweight strength
Light dumbbells
Full weight training program

Who Benefits Most From This Approach

Beginners building strength safely
People returning from injury
Older adults improving bone and muscle health
Pilates practitioners wanting more strength gains
Weight trainers needing better mobility and core control

Key Takeaway

Resistance bands turn Pilates into a strength-building bridge toward weight training.
They introduce external load, progressive resistance, and movement patterns—while maintaining joint safety, posture, and core integrity.

Class Update

All Studio sessions are currently fully booked on a Monday, Tuesday and Thursdays

Tuesday Evening at Didcot Civic Hall- fully booked

Wednesday Morning at Didcot Civic Hall- fully booked

Thursday Early Evening at Edmonds Park Pavilion - 1 space available

Thank you to all Subscribers for your continued support of Mypilatesflow!

Our Next Social

The table is now booked- our next meal out together on March 13th at Miller and Carter. Thank you for £5 deposits- we are a table of 11.

Here’s to another great night together!

Another recommendation from the Mel Robbin’s Podcast! Always a great idea at the start of a new year to reflect on ‘habit forming’ I believe. Looking at what we want to take into the rest of the year and what baggage we want to leave behind. Well worth a listen…

James Clear is one of the world’s leading experts on habit formation and behavior change. His work has helped millions of people lose weight, quit smoking and vaping, stop drinking, build businesses, start new chapters, achieve lifelong goals, and become the person they want to be.

James breaks down the proven frameworks behind lasting change and explains how tiny, consistent improvements compound into extraordinary results over time.

APP update

Looking at Hip mobility- here are a few exercises for you to try at home- now on my APP for all Subscribers.

Wobbling is good!

Returning to one of my favourite themes of balance work. Wobbling is good as we want the body’s system to find its balance limitations and be able to auto correct. Please find below some balances to try at home. Remember to keep your gaze fixed on a point ahead of you in front of your mat if using one. You can also use a wall/chair at first until you feel stable. Try to engage your core- by drawing naval to spine in whilst doing lateral breath-(breathing into the side and the back of the rib cage). You’ll find the following balance sequences in the video below:

Heel to Toe walking
Plie Squats with heel raises
Bow and Arrow with leg lifts

Circuit Classes have now been running in the Studio for over a year. I have one established Trio Class that runs on a Thursday morning and am now incorporating Pilates Circuits as an option for all 121 clients too in my Steventon Studio. All classes for these are day time only and are on a Monday, Tuesday and Thursday. If you would like to join the waiting list then please drop me a line.

Thank you to the Thursday ladies for allowing me to share their work with you!