Pilates for Strength & Conditioning

Pilates and Strength & Conditioning training could not be further apart in terms of types of training. Pilates is a gentle, low impact form of training while Strength & Conditioning is high intensity, high impact. Pilates; however, can greatly improve a Strength & Conditioning coach’s effectiveness.

Pilates focuses on core strength, flexibility, muscle balance, and proper alignment, which are all crucial components of effective strength and conditioning. Here are three ways incorporating Pilates can enhance a trainer’s programme:

1. Improved core strength and stability: Pilates exercises target the deep muscles of the abdomen, back, and pelvis, which are essential for overall strength and stability. A strong core allows clients to perform strength and conditioning exercises more effectively and with better form. A study by Emery, K., De Serres, S.J., McMillan, A., & Côté, J.N. (2010) titled “The effects of a Pilates training program on arm-trunk posture and movement” published in Clinical Biomechanics, 25(2), 124-130, found that a 12-week Pilates training program significantly improved core strength and stability in participants.
2. Increased flexibility: Pilates exercises promote flexibility by targeting the muscles, ligaments, and tendons responsible for joint movement. Improved flexibility allows clients to perform a greater range of strength and conditioning exercises with reduced risk of injury. This 2013 study titled “The effectiveness of Pilates exercise in people with chronic low back pain: a systematic review” concluded that Pilates can effectively improve flexibility, particularly in the lower back, which can contribute to enhanced strength and conditioning programmes.
3. Improved muscular balance and posture: Pilates exercises focus on balancing the muscles in the body, addressing any imbalances that may lead to injury or poor performance. A balanced body can perform strength and conditioning exercises more efficiently, leading to improved overall performance. This study published in The Journal of Strength & Conditioning Research in 2010 found that after an 8-week Pilates programme, participants experienced significant improvements in muscle endurance, flexibility, and posture.

In summary, having the skills and knowledge to teach Pilates can help Strength & Conditioning coaches deliver more effective programmes by improving core strength and stability, increasing flexibility, and promoting muscle balance and proper posture in their clients. These improvements can ultimately lead to better performance and reduced risk of injury during strength and conditioning workouts.

Interested in learning more about Pilates and how it can improve your coaching and delivery of exercise programmes? The Level 3 Diploma in Teaching Pilates provides you with the skills to deliver mat-based Pilates sessions both one-on-one and in groups. It covers all the core Pilates movements as well as modifications and progressions. The Pilates Instructor course can be completed in the comfort of your own home with our Live-Virtual (via Zoom) study option, or you can attend in person at our venue in London, (2 full weekend clinics plus online learning).

Become a Level 4 Strength & Conditioning Coach and take your clients’ training to the next level. The TRAINFITNES S&C course is a blended learning course with online theory, an online theory assessment, a case study, as well as a week-long (Monday to Friday) clinic held at our London venue.