Why Strength Training Is Non-Negotiable for Women (And Why Reformer Pilates Might Be Your Secret Weapon)
Why Strength Training Is Non-Negotiable for Women
For too long, women have been sold the idea that fitness should be soft, light, and designed to shrink us. "Just walk more," they said. "Try yoga." "Lift light weights for toning."
But here’s the truth: if you want to age well, feel strong, and protect your body through perimenopause and beyond — strength training isn’t optional. It’s essential.
The Science: What Happens to a Woman's Body During Perimenopause & Menopause
Starting in your late 30s to early 40s, estrogen begins to decline. This hormonal shift can:
Accelerate bone loss and increase the risk of osteoporosis
Reduce muscle mass and strength (sarcopenia)
Increase insulin resistance, making it easier to gain fat and harder to maintain energy
Affect mood, sleep, metabolism, and joint stability
Now here’s the kicker: Strength training directly addresses every one of these issues.
Studies show that regular progressive resistance training:
Increases bone mineral density (Watson et al., 2015)
Preserves and builds lean muscle mass (Greising et al., 2009)
Improves insulin sensitivity and metabolic health (Ivey et al., 2000)
Supports balance, posture, and joint resilience, reducing injury risk
But What If You’re Not a “Gym Girl”?
This is where Reformer Pilates strength training becomes a game-changer — especially at a physio-led studio like FORM.
When loaded correctly with heavy springs, dumbbells, and eccentric movement control, Reformer Pilates:
Targets large muscle groups with functional movement patterns
Builds core stability and pelvic floor strength
Improves mobility without sacrificing stability
Provides low-impact, joint-friendly resistance
And yes — it's backed by science.
Is Reformer Pilates Really Strength Training?
Yes — if it’s done right.
Research by Lauersen et al. (2014) found that progressive strength training can reduce injury risk by up to 69%. When you load the Reformer intentionally, you create muscular adaptations nearly identical to traditional resistance work:
Muscle & bone density gains
Tendon resilience via eccentric control
Neuromuscular coordination
Joint stability from full-range, closed-chain exercises
At FORM, we take it one step further by integrating physio-led programming — ensuring that every movement is intelligent, progressive, and tailored to your unique body.
Why This Matters More During Perimenopause and Menopause
During this time, women are more prone to:
Injury due to joint laxity and loss of strength
Fat gain, particularly around the midsection
Bone density loss that leads to fractures later in life
Postural issues and pain from sedentary habits or hormonal shifts
Strength training on the Reformer can be your antidote.
Because it doesn’t just work your muscles — it rebuilds your confidence, your posture, your resilience. It helps you sleep better, move with intention, and feel like yourself again.
What Makes FORM Different
At FORM, we don’t treat Pilates as fluff. We treat it as a powerful tool for transformation.
Our classes are:
Physio-informed: backed by clinical knowledge
Strength-focused: not just core work, but full-body resilience
Hormone-aware: we train with your life stage in mind
Welcoming: no mirrors, no ego, just intelligent movement and results
Final Thoughts
The myth that Pilates is just stretching needs to go. And the idea that women should avoid heavy loading? That’s even more outdated.
If you’re navigating hormonal shifts, tired of feeling like your body is working against you, and ready to build lasting strength in a way that feels safe, empowering, and effective — Reformer Strength Training at FORM is the way forward.
Your body deserves it. Your future self will thank you.
