Staying true to your class programming principles

So you’ve prepared your class plan and then suddenly a few more male clients show up. How do you respond? Do you start trying to change your class plan to meet everyone’s needs in the room? In this article with Pilates Instructor Reed Flanagan, we explore how he programs his classes to support every client, while still appropriately challenging everyone in the room.

I have been a teacher for eight years, having studied under a Balanced Body Master Trainer at Sea Island Resort. I have also owned Atlantis Fitness and Pilates since 2017 in Georgia, USA. When it comes to class programming, I always focus on promoting total body awareness. With this focus in mind, many years ago I developed the 8 Limb Philosophy on True Fitness. Under the 8 Limb Philosophy, each class has a specific goal depending on which limbs of total fitness are integrated into that class. Beginner classes focus on fewer more tangible limbs such as strength and flexibility, while advanced classes include multiple limbs with a greater degree of application needed.

So in order to get clients to understand our philosophy it’s also important that we set individual goals for each of our clients, so they put the effort into each class they attend. In my experience, those who have these goals are able to see results in fewer classes and in a shorter amount of time.

I’ve always programmed my classes based on the goal for that type of class. I then tend to steer clients towards specific classes based on their immediate personal goals but encourage them to participate in other classes as well to keep them well-rounded. 

While men and women do occasionally come into the studio with differing goals in mind, the most common are ‘building muscle’ for men, and ‘losing weight’ for women. The overall approach to these two goals in my opinion is the same. By programming a class to build muscle, we are increasing a client's muscle mass, which in turn will burn more calories and lead to increased weight loss.  

In my experience, the majority of men's fitness goals include increasing strength and muscle. So of course, I always deliver on their initial goal first. Then it’s a chance to show them how working on things like improved shoulder stability, will increase the amount they can push and pull with their arm. How improved flexibility/mobility can help to correct imbalance to move better and pain-free. How increased focus will lead to better muscle activation. How improved cardio will help them recover faster from strength sessions. We need to show them that there are better ways of doing things.

When it comes to equipment, it's important to remember that spring tension is affected by the length at which the springs are stretched, which is relative to each client. My view is to not treat my clients differently but to ensure the exercise loads are matched appropriately to the goal for the class. Regardless of whether I had a room full of men or women doing Pilates, for most classes I provide a standard medium tension for an exercise and the class goal. From there I provide an option for those wanting a challenge to up their spring or increase the load demand, or an option for those wanting to modify to decrease their spring or load demand. These can also reflect their personal goals. For example, increasing the load for building strength or decreasing the load to work on endurance.

In my most advanced classes the goal is typically movement or skill learning, for example a handstand. I like to start with warm up exercises consisting of movements for the arms, shoulders, back, and core. Then I work from the most regressed version, to the pinnacle form of the movement skill. Following this, I will then teach exercises specific to help strengthen muscles for the pinnacle movement/skill.

Whenever I am doing class programming I’m always looking at each client’s skill, knowledge, and movement understanding. I program in a way to build up their confidence with an appropriate level of challenge based on who is in each class. This could be a class of beginners, where we may only do one set of each exercises, with a repetition and spring range appropriate to their level. Or an advanced strength class where we may do multiple sets of the same exercise to build specific strength, for example four sets of pull ups.

In my opinion, we are doing so much more with any client than just what a gender stereotype might suggest. No matter who you are, all people have a preconceived notion of what pilates is - but it’s good programming that shows them what it can be. I always look to know a client’s goal of why they are here and deliver that to them first. Once you’ve delivered their goal you can then show them other aspects that will enhance their original goal. Building on my earlier example, strength may be a client’s initial goal and maybe they lack strength through a full range of motion (ROM). Next work on their ROM so they can now use their strength through a fuller range. And remind them that Rest and Recovery are equally important to the active aspects of training and add it into their class programming.

As a trainer I always encourage them to work to their potential whatever that may be that day and remind them of their goals. It’s not about gender but how you approach the work that matters most to me and I meet you there. That’s how we work towards our goals.

Reed is the owner of Atlantis Fitness and Pilates which offers athletic and progressive pilates classes. You can follow Reed and his online classes @atlantisfitnessandpilates