Are Your Clients as Fit as They Think They Are?
Pilates is often touted as the ultimate workout for control, core strength, and posture, but according to Ivana Roncevic, owner of Double Bay Pilates in Sydney, many of her Pilates clients are surprised to find that their fitness levels may not be as advanced as they believe.
“Despite their regular Pilates practice, some individuals find themselves lacking cardiovascular fitness or struggling to lift heavier weights, which means their strength may not be as developed as it could be,” says Ivana. As a studio owner, she sees this gap as an opportunity for Pilates studios to evolve their offerings to better support clients who are most comfortable in a Pilates setting but may be missing out on key fitness components.
Pilates Is More Than Just a "Gentle" Workout
According to Ivana, many people are drawn to Pilates for its reputation as a low-impact, gentle form of exercise. However, she emphasises that this perception can sometimes lead clients to overlook its true potential for building strength and endurance.
"For those clients who underestimate the potential of Pilates to contribute to their strength or endurance goals, I’d simply suggest that they take 3 classes a week over a month and decide if that still rings true!" says Ivana. She emphasises that Pilates can indeed build strength when practiced regularly and with a proper focus on progressive overload which looks to gradually increase the weight or number of repetitions over time.
How Studios Can Help:
— Offer classes that increase intensity over time to facilitate progressive overload.
— Educate clients on how to challenge themselves within their Pilates practice.
— Provide opportunities for clients to track their progress in strength and endurance. For example, do your clients keep track of the weights they are using and increase them, or do they continually choose light weights, regardless of how easy they become to use? The goal isn’t an easier workout, it’s to keep adding on as you get stronger and fitter!
Are You Getting Enough Cardio and Strength Training?
“One of the most frequent questions I hear in my studio is ‘How often should I do Pilates a week?’ so it’s important we educate our clients on the broader physical health activity guidelines, Ivana explains, “…these guidelines recommend 75–150 minutes of vigorous activity (where you're out of breath and can’t speak easily) or 150–300 minutes of moderate activity, plus 2-3 resistance sessions each week.
“It’s important to note that if Pilates is the only form of activity someone is doing, they may not be meeting these guidelines." While Pilates is a fantastic exercise for building strength and mobility, it might not be enough to address cardiovascular fitness or increase muscle mass in the way other forms of exercise can.
“We need our clients to aim for a balance between Pilates, cardio, and strength training to meet activity guidelines. And while Pilates alone may not provide the intensity or load required for full-body strength and cardiovascular fitness that they need, we need to find clever ways to incorporate this work into our sessions for our client’s overall health and longevity,” said Ivana.
The Gap: Missing Cardio and Weight Training
Many Pilates regulars experience a fitness plateau where they feel they aren’t progressing in strength or overall fitness, despite their consistent practice. Ivana believes that this is often because they’re missing key components such as cardio and weight training.
"I’m noticing a growing number of clients who are going to Pilates regularly for years and their strength and general fitness doesn’t match their consistent approach.”
This tells me there is a gap where cardio or weights are missing in their overall routine," she says. Pilates is fantastic for improving control, posture, and core strength, but it doesn’t always provide the cardiovascular challenge or heavier weight load needed for a comprehensive fitness program.
Design your classes to increase the intensity:
“Rather than sending clients elsewhere, how do we incorporate these needs into our existing classes, especially for those clients who only feel comfortable in your studio. Here are some ideas,” says Ivana.
— Introduce classes that include short bursts of high-intensity cardio.
— Encourage instructors to cue repeated rounds with added challenge to minimise transitions
— Offer strength-focused Pilates classes with progressively heavier weights.
— Program classes that mix Pilates with strength-based movements and cardio bursts
“A great example of this is our Body Conditioning class, which combines both cardiovascular and strength training elements. This format is designed to help clients meet the physical activity guidelines and ensure a well-rounded fitness approach,” said Ivana.
The Power of Strength Training and Functional Fitness
Ivana emphasises that strength training is key not only for building muscle but also for improving overall health and longevity. She explains that muscle loss begins as early as 30 years old, which can have long-term effects on health if not addressed.
"My strategy has been to spruik the necessity of lean muscle mass for organ health and overall longevity rather than aesthetic goals," she shares. Pilates is certainly helpful for building strength, but adding resistance training to your routine can further enhance muscle mass and therefore organ health and longevity.
So what is Ivana’s advice to Pilates practitioners? "Ensure that your programming is considering strength training principles and including movements to create a full-body workout that allows you to build up your clients’ strength over time. We need to challenge our clients, get them out of their comfort zone and encourage them to move their bodies regularly to achieve the physical activity guidelines with the Pilates principles in mind to benefit their fitness and longevity,” said Ivana.
Ivana is passionate about her family, the outdoors, movement, and food. A former corporate professional, she now cherishes the opportunity to spend time with wonderful clients who enrich her life. Ivana holds a Certificate IV in Pilates Matwork & Reformer and a Diploma of Clinical Pilates from Breathe Education, along with certification as a Mobility Practitioner from Mobility Fitness Academy.