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Building Strength & Muscle in Pilates
Next Live Presentation:
Friday, October 23rd, 2026
10:00AM - 1:00PM PDT
(Replay is Available)
Lesson 2:
Types of Muscle Contractions
Next Live Presentation:
Friday, October 23rd, 2026
10:00AM - 1:00PM PDT
(Replay is Available)
Next Live Presentation:
Friday, October 23rd, 2026
10:00AM - 1:00PM PDT
(Replay is Available)
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Lesson 1:
How Muscles Contract
Lesson 1: How Muscles Contract
- How skeletal muscle contractions occur.
- Physiological components of skeletal muscle.
- The sliding filament theory.
- What a motor unit is.
- The three types of muscle tissue.
Lesson 2: Types of Muscle Contractions
Lesson 2:
Types of Muscle Contractions
- The three types of muscle contractions.
- How isometric contractions work.
- How concentric contractions work.
- How eccentric contractions work.
- The length-tension curve.
Lesson 3:
Types of Muscle Fibers
Lesson 3: Types of Muscle Fibers
- The three types of muscle fibers.
- How muscle fibers are categorized.
- Characteristics of type I muscle fibers.
- Characteristic of type IIa & type IIx muscle fibers.
- How to bias each type of muscle fiber.
- Why it's essential to stimulate type II muscle fibers throughout the lifespan.
Lesson 4: Sherrington's Law of Irradiation
Lesson 4: Sherrington's Law of Irradiation
- What Sherrington's Law of Irradiation is.
- Why squeezing muscles does more than what we think it does.
- Types of attentional focus.
- Why focusing on our muscles creates inefficiency.
- How consciously squeezing muscles alters biomechanics.
- How consciously squeezing muscles can beneficial for hypertrophy.
- Why consciously squeezing muscles may not be best strategy for strength.
Lesson 5: Strength
Lesson 5:
Strength
- The definition of strength.
- Why initial strength gains are predominately from the nervous system.
- Why strength gains after 10 weeks are mostly from increased muscle size.
- How a stiffer tendon increases strength.
- How skills plays a role in strength-based exercises.
- ACSM recommendations to bias strength.
Lesson 6: Hypertrophy
Lesson 6: Hypertrophy
- The definition of hypertrophy.
- The physiological process of increasing muscle mass.
- What factors bias muscle damage and why it's not required for hypertrophy.
- The trade-offs of increased delayed onset muscle soreness (DOMS).
- ACSM recommendations for muscle hypertrophy.
- Why it's essential to take repetitions close to failure.
- The Henneman's size principle.
Lesson 7: Muscular Endurance
Lesson 7: Muscular Endurance
- The definition of muscular endurance.
- Physiological adaptations of muscular endurance.
- Why increasing strength also increased muscular endurance.
- A simple framework to bias muscular endurance.
- Why Pilates inherently biases muscular endurance.
Lesson 8: How to Build Strength
Lesson 8:
How to Build Strength
- The importance of lifelong strength training.
- Why consistency is the most important variable in strength training.
- How to bias strength, hypertrophy, and endurance.
- A simple way to assess a client's strength.
- The rate of diminishing returns.
- How specificity plays a role in strength.
- How elastic forms of resistance can generate strength gains.
- ACSM recommendations for biasing strength.
Lesson 9:
How to Target Specific Muscles
Lesson 9: How to Target Specific Muscles
- The job of a muscle is to contract.
- Why we don't have to cue muscles for them to activate.
- How load must be opposite a muscle's action.
- Vectors.
- Hook's Law of Spring Expansion.
- Moment Arms.
Lesson 10: Why All Adults Should Strength Train
Lesson 10:
Why All Adults Should Strength Train
- Physical activity guidelines.
- How strength training impacts lifespan.
- How strength training impacts quality of life.
Lesson 11: Programming For Strength
Lesson 11: Programming For Strength
- The keys to strength training programming.
- Three dimensions to any exercise.
- Supersets.
- Dropsets.
- Four exercises that work almost every muscle: pushing, pulling, squats, hinges.
Bonus 1: Exercise Library
Bonus 1:
Exercise Library
- Strength-based reformer exercises.
- Strength-based mat exercises.
- Exercise combos.
Bonus 2: Strength-Bases Reformer Classes
Bonus 2: Strength-Bases Reformer Classes
You get access to a library of strength-based reformer classes with downloadable programs. You can take the classes as many times as you would like and use the program to teach your clients!
Bonus 3: Hamstrings Strengthening Workshop
Bonus 3: Hamstrings Strengthening Workshop
This is a live replay of a monthly workshop from the Pilates Club.
Learning outcomes include:
- Becoming familiar with the anatomy of the hamstrings.
- Understanding the basic biomechanics of the hamstrings.
- Becoming familiar with why squats and lunges do not provide adequate load to the hamstrings.
- Gaining knowledge on why hip and knee hinges provide adequate load to the hamstrings.
- Confidently demonstrate exercises designed to bias the hamstrings.
Bonus 4: 24-Hour Rule
Bonus 4:
24 Hour Rule
- Understand the meaning of acute and chronic pain
- Pain is an unpleasant sensory and emotional experience that is associated with or resembling that associated with actual or potential tissue damage.
- What the 24-hour rule is.
- How to confidently apply the 24-hour rule to clients in chronic pain.