How much resistance is correct on your reformer?

I am often asked to demystify how much resistance to use when doing AeroPilates.

It is essential to understand that reformer resistance is not similar to weight training resistance where more is always harder.

Reformer resistance is felt when you push the platform away from the foot bar or pull on the straps using your arms and legs. In exercises like Leg Lowers, Serving Brownies or Bicep Curl adding cords makes the arms and legs work harder. If you want to strengthen or bulk up those muscles add cords.

When returning the platform to the neutral position the core stabilising muscles like the glutes, inner thighs and abdominals perform the work. In this instance adding cords makes that movement easier. In exercises like Elephant, Knee stretches, Stomach Massage, Spine stretch, Long stretch there is a happy balance between easier on the core and too hard to move. On 2 black cords the Elephant is attainable by most people. With weaker abs a person would need to add resistance but if you add too much then it is impossible to move the platform at all.

Also bear in mind that every reformer is different and every person sits on the platform with different weight so it becomes important to determine what is best for your body in each exercise without forgoing form and correct balance. For example a 115 lb woman may be able to use 2 black and 1 red cord for the Legs in Straps series and 2 black cords for the Kneeling Arms in Straps series however a 250 lb man may find that way too hard.

Maintaining form is key: a stable pelvis and shoulder girdle, aligned knees over feet, shoulders down and back, long hamstrings, even pressure on sit bones, symmetry in all movements and relaxed neck are all important. If the movements become jerky and imbalanced it is always a sign that you are using too much resistance.

I always suggest that you begin in the middle with a medium resistance then as you become adept at the exercises explore what happens when you add or reduce the resistance. With that understanding you can customise your routine daily, challenging your body is every positive way.

written by Marjolein Brugman

Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."