Why Reformer Pilates and Strength Training Are the Perfect Combination for Women Over 40 in Nottingham

If you're over 40, you've probably heard lots of conversations recently about the importance of strength training. From improving bone density to maintaining muscle mass and supporting long-term health, strength training has become one of the most recommended forms of exercise for women in midlife.

But what many people don't realise is that strength training and Reformer Pilates aren't competing workouts – they're actually the perfect partners.

At STUDIO FORMA in Nottingham, many of our members combine Reformer Pilates with gym-based strength training and find that they complement each other beautifully. Here's why.

Why Strength Training Matters More After 40

As we age, particularly during perimenopause and menopause, our bodies naturally begin to lose muscle mass. Hormonal changes can also affect bone density, metabolism, balance and recovery.

Strength training helps to:

• Maintain and build muscle mass

• Support bone health

• Improve metabolism

• Increase strength for everyday activities

• Reduce the risk of falls and injury

• Support healthy ageing

For these reasons, most health professionals now recommend that women perform some form of resistance training at least twice per week.

Where Reformer Pilates Fits In

Strength training is fantastic, but it's only one piece of the puzzle.

Many people focus on lifting heavier weights while overlooking movement quality, mobility, stability and core control. This is where Reformer Pilates shines.

The Reformer challenges your muscles through resistance while simultaneously improving:

• Core strength

• Joint stability

• Balance and coordination

• Mobility and flexibility

• Posture

• Body awareness

Rather than simply training muscles to become stronger, Pilates teaches your body how to move more efficiently.

Better Movement Means Better Strength Training

One of the biggest benefits of combining Reformer Pilates with strength training is improved movement mechanics.

Many gym-goers struggle with common issues such as:

• Tight hips

• Poor posture

• Lower back discomfort

• Limited shoulder mobility

• Weak core stability

These limitations can affect performance in exercises such as squats, deadlifts, lunges and overhead presses.

Regular Reformer Pilates helps improve mobility and alignment while strengthening the deep stabilising muscles that support your larger movements. This can help you move better, lift more effectively and reduce your risk of injury.

Core Strength That Transfers Into Everyday Life

When people think of core training, they often imagine endless crunches.

Pilates takes a different approach.

Every exercise on the Reformer challenges the core in a functional way, teaching the deep abdominal, pelvic floor and spinal stabilising muscles to work together.

This stronger foundation can improve:

• Lifting and carrying

• Walking and running

• Balance

• Posture

• Strength training performance

• Back health

For women navigating perimenopause and menopause, maintaining core and pelvic floor function becomes increasingly important.

Improved Recovery Between Workouts

Many women find that adding Reformer Pilates actually helps them recover better from strength sessions.

The controlled movements, focus on alignment and mobility work can help reduce stiffness and improve circulation without placing excessive stress on the body.

Rather than feeling like "another workout," Pilates often helps people feel refreshed and energised.

Building Strength Without Beating Up Your Joints

Not everyone wants to spend hours in the gym lifting heavy weights.

The Reformer provides adjustable resistance through springs, allowing you to build muscular strength in a low-impact environment.

This makes it particularly appealing for women over 40 who may be managing:

• Joint discomfort

• Previous injuries

• Reduced recovery capacity

• Arthritis or stiffness

You still challenge your muscles, but with less impact on the joints.

The Ideal Weekly Routine

For many women over 40, a balanced exercise routine might include:

• 2–3 strength training sessions

• 1-2 Reformer Pilates classes

• Daily walking and general movement

This combination helps develop strength, mobility, balance, flexibility and cardiovascular health without overloading the body.

Reformer Pilates in Nottingham

At STUDIO FORMA, we work with women at all stages of life, including those navigating perimenopause, menopause and bey

ond.

Whether you're already strength training or looking for a sustainable way to build strength and confidence, Reformer Pilates can help you move better, feel stronger and support your long-term health.

The goal isn't choosing between strength training and Pilates.

The real magic happens when you combine both.

If you're based in Nottingham and curious about how Reformer Pilates could complement your current fitness routine, we'd love to welcome you into the studio.

Try our 3 Class Intro Pack and see for yourself how much better you can feel