Pilates Fitness Friday: Bone Health and the Power of Strength Training

Building bone strength with focused shoulder presses—strength training supports healthy ageing and posture.

Bone health is one of those things we often take for granted until we can’t. As Pilates teachers, many of us work with clients who are in midlife or beyond, and the conversation around bone density is becoming more important than ever.

While Pilates gives us the tools to improve posture, alignment, coordination, and control, when it comes to preserving and building bone, we also need to look at strength training. Yes, that means adding load, using resistance, and embracing weight bearing work even beyond what we might typically associate with a mat or Reformer session.

Why Bone Density Needs Strength

From our thirties onwards, we naturally start to lose bone mass. By the time we reach 50 or 60, without regular resistance work, this loss can put us at risk of osteopenia or osteoporosis. And while Pilates supports the body in many ways, we need to ask: Are we loading the bones enough to stimulate change?

One of the most powerful steps we can take is to actually get our bone density tested. Especially as we get older, understanding what’s going on beneath the surface gives us clarity. Knowing your T score or Z score from a bone scan (DEXA) provides vital information. Are you maintaining, losing, or at risk? We talk a lot about personalised programmes in Pilates, and this is the data that can guide truly tailored movement plans.

Pilates as a Foundation

Pilates is a brilliant starting point because it teaches body awareness. It lays the groundwork:

• It trains people how to move well under control

• It helps clients find and engage deep postural muscles

• It corrects imbalances that may lead to falls or misloading

But to improve or maintain bone density, we need to increase the load either through bodyweight resistance, small apparatus, or by integrating traditional strength work into a client’s weekly routine.

Why Weights Matter

Resistance training creates stress on bones. This stress is what signals the body to lay down more bone tissue. Without that stimulus, bones simply don’t have a reason to stay strong.

Some ways Pilates teachers can start to incorporate this:

• Add hand weights to standing work or mat sequences

• Explore Reformer spring variations to increase challenge

• Use props like kettlebells or resistance bands in a hybrid class

• Partner with strength trainers or gyms to complement Pilates work with structured weight sessions

What to Focus On

When thinking about supporting bone health, focus on:

• Loading the spine and hips – key sites for fractures in older adults

• Functional movement patterns – squats, lunges, overhead reach

• Grip strength – often overlooked, but closely linked to overall strength and healthspan

Pilates and Strength: Not Either Or

The idea isn’t to replace Pilates with weight training. It’s about enhancing what we do. Pilates gives clients control and awareness. Strength training gives them the resilience and load their bones need to thrive.

So this Fitness Friday, let’s start the conversation. Talk to your clients about what they’re doing outside of class. Could they be adding weights? Have they ever had a bone scan? Could we be integrating more resistance into our own teaching?

Because strong bones support strong lives and we can be the gateway to both.