Strength Training with the Reformer: Understanding Muscle Fibers, Movement, and Rep Ranges for Optimal Results.
When you step onto the Reformer at Form Pilates, you’re engaging in much more than just another Pilates class. You’re participating in a science-backed, expert-led workout designed by physiotherapists and sports scientists. Our approach isn’t just about moving for the sake of it; it’s about targeting the right muscles, using evidence-based techniques, and working smarter to build strength, increase mobility, and improve endurance.
At Form, we’ve evolved from traditional Pilates to offer a program that’s stronger, harder, and more effective. We’ve taken the best aspects of Pilates and combined them with cutting-edge sports science and physiotherapy principles to help you get real, lasting results.
The Science of Muscle Fibers in Pilates
Understanding the role of muscle fibers in strength training is crucial for designing an effective workout. The muscles in your body are made up of three primary types of fibers: Type I (slow-twitch), Type IIa (fast-twitch), and Type IIb (fast-twitch). Each type of fiber plays a distinct role in movement, strength, and endurance. By tailoring your Reformer workouts to engage these fibers, you can target specific fitness goals more effectively.
Type I Fibers – Slow-Twitch (Endurance)
Function: Best for sustained, low-intensity activity and endurance. These fibers are responsible for long-term energy use and muscle endurance.
Example: Long holds like planks or deep squats on the Reformer.
Pilates Application: Engage during lower-intensity exercises, such as balance work and postural exercises, that focus on endurance.
Type IIa Fibers – Fast-Twitch (Power-Endurance)
Function: These fibers have a mix of strength and endurance, offering a balance between speed and stamina.
Example: Moderate-intensity movements like controlled lunges or squats on the Reformer.
Pilates Application: Great for toning and building strength, focusing on larger muscle groups with moderate resistance.
Type IIb Fibers – Fast-Twitch (Maximal Power)
Function: Primarily responsible for generating quick bursts of strength and power, but these fibers tire out quickly.
Example: Explosive movements such as fast-paced leg presses or resisted jumping exercises.
Pilates Application: Engage these fibers during high-intensity, short-duration movements designed to build strength and size.
Rep Ranges and Muscle Fiber Activation
To optimize your Pilates strength training, it’s essential to understand how rep ranges impact which muscle fibers are engaged. Here’s a breakdown of how rep ranges correlate with muscle fiber activation:
Low Reps (1-5 reps): Targets Type IIb fibers, focusing on maximal strength and power.
Example: High-resistance Reformer leg presses or squats for 3-5 reps to build pure strength.
Moderate Reps (6-12 reps): Targets Type IIa fibers, focusing on muscle hypertrophy (growth) and endurance.
Example: Reformer squats, lunges, or chest presses with moderate resistance for 8-12 reps.
High Reps (12-20 reps): Targets Type I fibers, focusing on muscle endurance and toning.
Example: Light resistance exercises such as glute bridges, leg circles, or core exercises for 15-20 reps.
Layering Exercises for Strength Training Success
At Form, we emphasize a structured, layered approach to every workout. Each session is designed to help you build strength progressively, focusing on the muscles that need the most attention while ensuring you don’t overwork your body.
Start with Compound Movements:
Compound exercises like Reformer squats, leg presses, and chest presses target large muscle groups and promote overall strength. These should be done at the start of your session with higher resistance for low reps (3-5 reps).
Tip: Focus on engaging Type IIb fibers to maximize strength gains.
Follow with Isolation Exercises:
Isolation exercises like bicep curls, tricep extensions, or calf raises target smaller muscle groups for toning and shaping.
Tip: Use moderate resistance and focus on 8-12 reps to engage Type IIa fibers.
Finish with Core and Endurance Work:
Core exercises like planks, leg lifts, and side-lying leg raises strengthen the abdominal and stabilizing muscles. End your workout with 15-20 reps for Type I fibers.
Tip: Focus on endurance and stability with lighter resistance to build core strength and improve posture.
The Form Pilates Style: Expert-Led, Science-Backed
At Form Pilates, we’re not just following traditional Pilates techniques—we’ve designed our program to be stronger, harder, and better. As qualified physiotherapists and sports scientists, we bring a deep understanding of biomechanics to every session. We provide expert guidance that’s tailored to your body’s needs, ensuring each movement is structured to target specific muscle groups effectively.
Every exercise at Form is planned with purpose. We utilize scientific principles of muscle activation and strength training to help you achieve optimal results. This structured approach allows you to build functional strength, increase flexibility, and improve your overall well-being. Whether you're aiming to tone, build muscle, or improve your endurance, we tailor each workout to help you reach your goals.
Why Progressive Overload Matters in Pilates
To continuously make progress, you need to gradually increase the intensity of your workouts. Progressive overload is the principle of gradually increasing resistance, volume, or intensity to ensure your muscles are constantly being challenged. On the Reformer, you can do this by:
Increasing resistance with the springs.
Increasing reps or sets each week to add volume.
Changing the tempo of your exercises for more time under tension.
As an instructor, make sure you’re constantly assessing your clients' needs and adjusting the intensity of their workouts to ensure they are progressing safely and effectively.
Conclusion: Optimizing Strength Training on the Reformer
Strength training on the Reformer is a powerful tool for building muscle, enhancing endurance, and improving posture. By understanding the science of muscle fibers, rep ranges, and exercise layering, you can design a program that gets real results.
At Form Pilates, we’ve blended sports science and expert physiotherapy to offer a Pilates experience that’s structured, effective, and results-driven. Whether you’re building strength, toning muscles, or improving flexibility, our classes are designed to meet your needs and push you toward your goals with every session.
Ready to start building strength and endurance? Book your session today, and experience the power of expert-led, science-backed Pilates at Form!
