Pilates is one of the most beneficial practices that a woman over 40 could incorporate into her weekly workout schedule. It’s particularly beneficial for this age group as it’s low impact, meaning less stress on ligaments, joints and muscles, resulting in less chance of injury, which can become more apparent as we age.
Pilates includes plenty of weight baring exercises, which are important as we age, as they help to combat osteoporosis (brittle bones) which is more common in older women due to the reduction of oestrogen. Not only this, but we also decline in muscle mass, so bodyweight strengthening exercises, combined with the addition of weights and a high protein diet, is vital to maintain muscle mass, let alone increase it.
At this stage of life, we are also more likely to have more stress and worries, generally due to lifestyle factors such as work, kids and family etc. And high levels of stress increase cortisol (the stress hormone) which can lead to fat storage around the middle, often referred to as the ‘middle age spread’. Pilates is known for being a stress relieving form of exercises, due to the breath, focus and concentration required, which in turn can help lower cortisol levels, unlike prolonged cardio such as running for example, which can actually increase cortisol.
Pilates promotes the importance of a strong core and healthy spine, strength, flexibility and mobility. All of which are important for us all and even more so as we age. These are some of the key benefits:
- Core Strength
- Greater flexibility
- Greater mobility Low Impact
- Less risk of injury
- Healthy spine – pain free
- Stress relief – helps to lower cortisol
- Weight bearing exercises for osteoporosis
Where do I start if I am new to Pilates?
With Pilates, it’s important to start as a beginner, no matter how fit or what other forms of exercise you do or have done in the past. The reason for this, is because it teaches you a whole new concept of moving and breathing and if you grasp the fundamentals of Pilates (even if sometimes a little slow to start with) then you will reap the benefits way more and decrease risk of injury.
There are so many different types of Pilates on offer these days, from matwork to equipment based classes and classical/contemporary to dynamic Pilates. So, it can be a bit of a minefield as to where to start. A good starting place is to ask yourself what you want to achieve from Pilates? If you’re looking for something that will really challenge you and get visible physical results, something that is a combination of a workout and Pilates class rolled into one, I would try a dynamic style of Pilates like Dynamic Reformer Pilates or my Strength HIIT Pilates classes on the mat . Classical reformer and other Pilates equipment classes can also be very intense and challenging, but it does tend to move at a slower pace depending on your level and your teacher and does not include the addition of weights like dynamic Pilates often does. If you are looking to incorporate more stretching and relaxation into your weekly workouts schedule, (maybe you already practice HIIT and strength training for example) you could try something like a Cadillac, Tower or a classical/contemporary matwork class.
Most importantly look at the reviews, go by recommendation and try a few different studios and teachers out to see what suits you, as no two studios or teachers are often the same. A lot of clients who come to my Dynamic Reformer Studio, say that they have tried reformer or matwork elsewhere and found it too slow, but really enjoy that they get a challenging workout with us. But, it really does depend what you’re looking for.
How quickly will you see the benefits of Pilates?
Joseph Pilates the creator of Pilates has a famous quote which says:
“In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a new body.”
Pilates really is one of the most intelligent ways to work out and train your body and mind. What you learn in class, you can also apply to everyday life (like standing and walking taller for example) and other physical activities and sports and it will enhance everything you do.
I always tell my clients, it’s like anything, the more put in, the more you will get out. You can’t really expect to see dramatic results doing anything for one hour a week, but if that’s all you can do, then maybe consider also taking some online classes at home like www.dynamicpilatestv.com so you can practice more regularly. Or sign up to my newsletter to find out about my next online Pilates Challenge. You should aim to do between 2-5 classes per week depending on what other exercise you do. And it’s also worth noting, it depends on the teacher, the level and the general intensity of the class, as to ho quickly you will see results.
What are some of the benefits you’ll notice first, and which take longer to become clear?
If you’re doing the right class, with the right teacher, you should feel amazing after each class! Less stressed, walking taller and no doubt you will have discovered muscles aching that you’ve never felt before! This is because Pilates focuses on deep intrinsic muscles, in particular the core muscles, which run way deeper than just the ‘abs’ as most people think.
If you’re after more dramatic body composition results, then you also need to consider what you eat (you cannot rely on exercise alone) and also incorporating some HIIT and Strength training (You can check out my Strength, HIIT Pilates classes, by signing up here). If you are new to strength and HIIT, then you must get advice from a reputable PT before starting, as these are both challenging forms of exercise that need to be approached with caution if a beginner or working with injuries.
How to get the most out of a group class?
Do your research before joining a group class. Find out if a particular trainer is recommended and always go to beginner classes first. Once there, speak to the teacher and let them know if you have any injuries or need to make any modifications for certain positions that you may not suit your body. Let them know what you would like to gain from the class (try to avoid saying ‘I just want to tone up’!) The more information you give them, the more they will be able to help you and correct you when you need it. Remember to arrive early so that you have enough time to talk to the trainer and consider that they also have other people in the class that they may need to speak to as well.
Always make sure that the group does not have more than around 12 people max. Pilates is about working with good form and technique and the trainer should be able to pay each client individual attention, helping and giving them hands on correction. If the group size is too big, they will not be able to do this for everyone.
I would avoid ‘gym’ Pilates classes if possible and go to a specialised Pilates studio. Gym classes are usually mixed abilities and overcrowded. But, of course it depends what you have in your area.
Ask yourself how you feel after class? How do you feel the next day? Only you will know if you’re getting enough out of it. If you don’t feel that you are, try another studio or teacher.
What are some of the most common mistakes/pitfalls women in this age group make during Pilates, and how to correct these for a better workout?
I aways encourage my clients to listen to their own body and as we age this is even more so important to help avoid injuries. We may think that we can continue the way we always have in the past and I am very much of the thinking that if we are physically able, then we should continue to challenge and push our bodies and keep strong as we age. But, that’s not to say we should ignore aches and pains and when something doesn’t feel right. Even though Pilates is low impact, it can still be a very challenging workout and when done wrong, with an inexperienced teacher or if you simply do not communicate your injuries or issues with the teacher, it could potentially cause injuries or make injuries/back issues/prolapses etc worsen. This is why I encourage working with a good reputable teacher and starting with beginner classes. Not only does risk of injury lessen, but you will also learn the foundations, like how to breathe properly and how to connect your core which are vital for a true Pilates workout and to get the most benefits from your class.
What are some common misconceptions about starting Pilates?
Many people think that by doing a weekly class they are going to get breath taking results. Unfortunately Pilates cannot work miracles in this way! It is a fantastic form of exercises, yes and it does and will get results. It’s also great to help lower cortisol levels which can lead to weight gain around the middle, as previously mentioned. But you must practice regularly (even if it’s 30 minutes 3-4 times a week). And as mentioned above you cannot just rely on Pilates alone, at this age, we need to incorporate weight training (working with a trainer who can help you progressively increase your weights as you get stronger – this is important) I teach a class called Strength HIIT Pilates, which does what it says on the tin! It’s a fusion class which incorporates everything we need post 40, as I understand that women do not always have the time to train at various studios and seek out various classes. You can find these on www.dynamicpilatestv.com or you can sign up here to get more info about my up and coming Pilates Challenges. And if you’re looking to physically change your body composition, then you do need to look at your diet too. High protein is vital for women over 45, as is considering blood sugar and gut health.
Do you need a certain level of fitness or flexibility before starting Pilates? If so, is there anything you can do to work your way up to a class?
The great thing about Pilates is there is a class out there for all levels and all abilities, it’s just finding the right one for you. If you don’t have injuries or issues, then you should be fine in a beginner class, if not then you may need to consider a private class with a specialised teacher. My Strength HIIT Pilates classes are not for the faint hearted, but I do offer modifications for beginner & intermediate levels, and ultimately you can take things at your own pace.
How do you adapt Pilates exercises for older women to ensure their safety and to see results?
Pilates is very much an individual practice and we may learn that we cannot do the same as the next person and that’s OK. We may on the other hand surprise ourself and grow in strength quite rapidly.
The good thing to know is that most exercisers can be modified. I often get clients come into my classes who have knee injuries, lower back issues, weak wrists etc. If you go to a good instructor and speak to them before class, they should be able to help you modify exercises where you need to. Pilates should be practiced in a small group class (ideally no more than 12) otherwise the trainer will not be able to give you the attention required to help correct your alignment and technique, which are so important to ensure safety and that you get the most benefit from your class. Once you have found a good instructor, stick with them and they will get to know you and be able to work with you on a deeper level and help you in your Pilates journey.
What are some of the best Pilates moves for improving core strength, stability and overall fitness in women 40+?
Pretty much all Pilates exercises work with the aim of improving core strength and stability. 4 point kneeling exercises are a particularly good example of aiming to stabilise the shoulder girdle and pelvis, whilst improving core strength. There are many different exercises you can do in this position, ranging from beginner to more advanced. Improving fitness, will depend on the type of Pilates you’re practicing (traditional/classical or dynamic for example) as you progress and get stronger and more able to flow from one exercise to the next with fluidly, you will naturally increase the pace of your workout and eliminate the stop/start, making your Pilates workout more challenging and therefore your fitness levels will improve as well as your ability.