Pilates: Train a Little More, Feel a Lot Better

30.Oct.25 | Pilates

By John Contreras. APA Sports & Exercise Physiotherapist, Strength & Pilates Coach

 

At Physiosports Brighton, we see it all the time — the more often you move, the stronger, fitter, and more confident you feel. Now, new research confirms it! A recent study titled “Different Resistance Training Volumes on Strength, Functional Fitness, and Body Composition of Older People” found that doing a bit more resistance training each week leads to even better results.

 

What the Research Says

Researchers looked at dozens of studies with older adults and compared people who trained at different “volumes” — meaning how often and how much they lifted each week.

Here’s what they found:

  • Any training helps. Even small amounts of strength training improved walking speed, balance, and daily function.
  • More training gives bigger results. Those who did more sessions or sets each week built greater strength and muscle tone.
  • Consistency counts. Training regularly, not just occasionally, led to better fitness and body composition over time.

So while even one or two sessions a week is great, adding an extra workout can make a big difference.

 

Why More Movement Works

Every time you train, you’re sending your body a message to get stronger. The more often you send that message, the better your body responds!

  • Muscles and joints stay active and resilient.
  • Your balance, coordination, and confidence improve.
  • Energy levels rise — and everyday tasks feel easier.

Plus, as we age, our muscles don’t respond quite as quickly as they used to. A little extra training volume helps keep your progress moving forward.

 

How You Can Apply This

You don’t need to double your workouts or spend hours in the studio — small, steady increases work best.

Here are some easy ways to boost your training volume:

  1. Add one more class each week. If you usually come twice, try three!
  2. Use our unsupervised sessions. They’re perfect for extra strength or mobility work at your own pace.
  3. Stay consistent. Even short sessions add up when you keep them regular.
  4. Listen to your body. Rest, good nutrition, and recovery help you get the most from your efforts.

 

Your Next Step

The takeaway is simple: training more often helps you feel and function better.

So if you’ve been thinking about adding an extra session — now’s the time! Come join another class or drop into an unsupervised session this week.

You’ll build more strength, improve your fitness, and keep your body ready for whatever life brings next.

Let’s move a little more, together!

Click here to find out more about our Physio Exercise Classes.

Or get started! Click here to book in for an initial assessment for our Physio Exercise Classes or contact us on 95969110.