Why Resistance Training (in our Pilates Sessions) Matters (Especially for Women Mid-Life)

Why Resistance Training Matters (Especially for Women in Mid‑Life) 💪

Resistance training—using weights, bands, or bodyweight—does far more than just build muscle. It improves:

• Muscle strength & mass– countering age‑related sarcopenia.

• Bone density– reducing osteoporosis and fracture risk during and after menopause.

• Metabolic health & weight control– boosting metabolism and lowering obesity-related risks.

• Joint function & injury prevention– supporting mobility and reducing risk of falls

• Mood, cognition & sleep– easing menopause symptoms and enhancing mental well‑being.

Did you know that even before we hit our 70s, about 5 in 100 of us Brits aged 40–70 already show signs of muscle weakness—aka sarcopenia—just from daily life and ageing? That’s what a recent UK Biobank study found: grip strength dipping below healthy norms in around 5.3% of us mid‑lifers .

 But here’s the fun twist: it’s not an unbeatable fate! Another UK study tracked nearly 2,000 middle‑aged adults and discovered that just a few minutes of moderate‑to‑vigorous activity each day—like brisk walking, energetic gardening or a squat session—can cut your risk of proper sarcopenia by two‑thirds 

Spotlight on Mid‑Life & Menopause

• A University of Exeter study found women aged 40–60 improved hip strength (+19%), flexibility (+21%), balance (+10%) and lean mass within weeks of a resistance‑based Pvolve programme.

• Meta‑analysis (looking at all studies available) shows combined aerobic + resistance training yields the best gains in bone mineral density among postmenopausal women.

Merging Resistance with Pilates

We already benefit from core strength, posture and low‑impact movement. Here’s how to integrate resistance for enhanced results:

• Incorporate mini‑bands & light dumbbells in exercises like clams, side‑lying leg lifts, arm circles, and seated spine twists.

• Add the Pilates circle to you side lying leg series

• Use spring‑loaded Pilates equipment (reformers, Chairs, towers and springboards) to naturally add progressive resistance.

• Design hybrid classes: alternate Pilates mat circuits with bodyweight resistance moves—e.g. as part of a “Pilates + Strength” 30‑minute block. (We have taken our 12 week resistance programme, we have built familiarity with the movements and weights and pimped it up with a circuit using 60-90 sec stints)

• Progress gradually: start twice weekly, 2–3 sets of 8‑15 reps, then increase resistance or reps as strength grows.

Evidence + Actionable Tips

1. Lift at least 2× per week
   International guidelines recommend 2 resistance sessions weekly to preserve bone & muscle health

2. Focus on key muscle groups
   Include squats, lunges, glute bridges, rows, push‑ups—these support bone‑rich areas (hips, spine) and daily activities.

3. Prioritise proper form
   As with Pilates, quality movement is essential. Encourage posture, core activation and slow control.

4. Combine with weight‑bearing cardio
   Adding brisk walking, stair‑climbing or light jogging enhances bone strength further.

5. Stay consistent & track progress
   Keep a simple log of weights, reps and movement quality. Small, measurable gains motivate long‑term adherence 

Pilates builds strength, posture and flexibility—but combining it with structured resistance work unlocks even better benefits: stronger bones, leaner muscle, improved balance and fewer menopause symptoms. With small, consistent steps, clients from beginners to regular exercisers can experience profound shifts in health and wellbeing

If you need some help getting yourself started why not join us online for a few weeks. 

If you want more information or help finding a class near you email fi@therapyinmotion.co or leave a comment and I will get back to you