From Gentle to Strength: Reformer Pilates for Aging Adults
- Stephanie Neal
- May 6
- 4 min read
Why It's Time to Challenge Our Approach to Training Older Adults
For too long, we've approached our older clients with kid gloves, assuming that aging bodies require gentler, less challenging exercises. But what if this well-intentioned approach is holding our clients back?
As a Pilates instructor, you have a unique opportunity to help older adults maintain their independence, build functional strength, and enhance their quality of life through properly designed reformer classes. It's time to shift our mindset from "gentle" to "strong & effective."
Dispelling Common Myths About Training Older Adults
Let’s address some misconceptions that might be limiting the potential of your reformer classes:
The Truth?
Age does not equal frailty—research clearly shows that even frail populations benefit from high-intensity resistance training. In fact, frailty is one of the most crucial reasons to prescribe a robust exercise regimen.
Not every older adult is the same. Some will be just as capable—if not more—than your younger clients. And you don’t need a bigger exercise toolbox. What you need is clarity on what works and how to progress it.
What Really Matters
Focus on:
Resistance training with intention
Exercises that are functional and meaningful to your client
Appropriate load to challenge and drive progress
Structured progression over time
1. The Benefits of Resistance Training for Older Adults
Properly designed resistance training programs offer numerous benefits for older adults:
Increases and maintains muscle mass
Improves bone density and helps manage osteoporosis
Reduces risk of diabetes and improves blood sugar regulation
Decreases fall and fracture risk
Reduces rates of sarcopenia and frailty
Improves cognitive function
Reduces low back pain
Assists with blood pressure control
Enhances daily function
Lowers depression and anxiety risks
2. The Right Approach: What Older Adults Actually Need
International guidelines recommend:
Resistance training 2+ days/week
1–3 sets of 8–12 reps
70–80% intensity of one-rep max (RPE 7–8 or 2–3 reps in reserve)
1–3 minutes rest between sets
Coverage of all major muscle groups
3. Understanding Intensity: RPE and RIR
To ensure we’re working effectively, intensity must be monitored and applied. Here’s how:
RPE (Rate of Perceived Exertion): A subjective scale from 1–10 of how hard the effort feels
RIR (Reps in Reserve): How many reps someone feels they could still perform
💡 Aim for an RPE of 7–8 to see strength gains, meaning clients could only do 2–3 more reps at the end of a set.
4. Pick Functional, Meaningful Movement Patterns
Rather than overwhelming yourself with new choreography, focus on functional movement patterns that translate directly to everyday life.
Pick Functional/Meaningful Movement Patterns
Instead of focusing on endless variations, concentrate on these key functional movement patterns that translate directly to daily activities:
Movement Pattern | Functional Applications | Reformer Exercises |
Squat Movements | • Getting in/out of chairs• Picking up objects• Accessing low cupboards• Getting on/off the floor | • Footwork with progressive loading• Sit-to-stand from reformer• Squats at side of reformer• Lunges |
Hip Hinge Movements | • Picking up objects• Making the bed• Transferring positions• Gardening activities | • Knee stretches• Bridges• Tippy bird lunge with hip hinge• Deadlift at pulley risers |
Upper Body Pulling | • Opening doors• Lifting from cupboards• Pulling oneself out of bath/car• Picking up objects | • Seated row variations• Prone pull-ups• Bicep curls• Kneeling pull-ups |
Upper Body Pushing | • Closing doors/cupboards• Pushing up from floor• Pushing trolley/lawnmower• Rising from chair | • Chest press variations• Offering• Push-ups• Overhead press |
Starting and Progressing with Clients
Don’t rush progression—but don’t avoid it either.
For beginners:
Start with lower intensity (RPE 3–4)
Progress to moderate (RPE 5–6) and eventually higher intensity (RPE 7–8)
Progress using increased load (springs) or exercise variations
Client Assessment & Progression Tool
Exercise | Springs/Settings | Reps Completed | RPE (1-10) | RIR | Observations/Next Steps |
Footwork | 3 Red Springs | 12 | 6 | 5 | Increase to 3 Red + 1 Blue next time |
Seated Row | 2 Blue Springs | 10 | 8 | 2 | Good intensity, maintain springs |
Bridges | 2 Red + 1 Blue | 12 | 5 | 6 | Add another spring or progress to single leg |
Progressive Examples for Key Exercises
To simplify your programming, here are examples of how you might progress key reformer exercises.
Exercise | Starting Point | Intermediate | Advanced |
Footwork Progression | Double leg with 2–3 springs | Double leg with 3–4 springs Single leg with 2–3 springs | Squats at the side of the reformer Lunges at the side of the reformer |
Upper Body Pull Progression | Seated back rowing with 1 spring | Seated row with 2 springs single arm with 1 spring (RPE 5–6) | Standing row next to reformer |
Push-Up Progression | Incline push-ups with hands on footbar knees on the carriage | Push ups with knees on the carriage and hands on the platform | Push-ups with hands on footbar & toes on the carriage |
For all clients, focus on:
Challenging their capabilities (not underestimating them)
Working toward the RPE 7-8 intensity range (could do only 2-3 more reps)
Using the reformer as a resistance training tool
Applying functional patterns, then progressing systematically
The Bottom Line
Your role isn’t to tiptoe around aging bodies—it’s to empower them. That means:
Challenging your clients’ capabilities
Working toward RPE 7–8 intensity
Using the reformer as a tool for strength, not just stretch
Progressing functionally, with purpose
💬 You don’t need more exercises—you need more intention.
By focusing on functional patterns, loading appropriately, and progressing systematically, you’ll help your older clients move through life stronger, more independently, and with greater confidence.
Ready to Rethink Your Reformer Programming?
Start by auditing your current classes. Are your clients working hard enough to improve? Can you shift one or two exercises this week to better load or progress them?
Download the cheatsheet so you can remember this information next time you are in the studio