Pilates & Metabolism: Busting the Age Myth and Boosting Energy Naturally

Age doesn’t slow you down, lifestyle does. Stay active and keep metabolism thriving

Most people believe their metabolism slows down with age: Wrong.

Your metabolism doesn’t die with ageIt dies with lifestyle.

As Pilates teachers, we often hear clients blaming their age for a lack of energy or weight gain. But research shows that our resting metabolic rate (RMR) stays relatively stable from age 20 to 60. That means it’s not age that’s to blameIt’s the choices we make over time. So let’s break it down and explore how we, and our clients, can revive metabolism naturally.

What Exactly Is Metabolism?

Metabolism is the process your body uses to convert what you eat and drink into energy. Even at rest, your body needs energy for basic functions like breathing, circulation, and cell repair. Your basal metabolic rate accounts for around 70% of your daily calorie burn. The rest comes from movement, digestion, and physical activity.

Pilates Teachers & The Real Culprits Behind a “Slowed” Metabolism

Sedentary Lifestyle: As people age, they tend to move less. That drop in physical activity is often the biggest contributor to a reduced calorie burn.

Muscle Loss: Muscle is more metabolically active than fat, so maintaining it helps keep your metabolism high. Without resistance-based movement, like Pilates, muscle mass naturally declines.

Stress and Sleep: Chronic stress and poor sleep can throw hormones out of balance, particularly cortisol and insulin, making it harder to maintain a healthy weight and energy level.

Nutrition Gaps: Diets that are too low in protein or calories can actually slow metabolism. Your body responds by preserving energy rather than burning it.

How to Naturally Boost Metabolism (Without Supplements or Gimmicks)

Prioritise Muscle with Movement: Incorporate resistance and load-bearing work, both of which are easy to adapt in a Pilates studio. Apparatus work, especially on the Reformer or Chair, offers brilliant opportunities to build strength safely and effectively.

Encourage Daily Activity: Walking, stretching, standing more – it all counts. Remind clients that their NEAT (Non-Exercise Activity Thermogenesis) matters just as much as their formal class.

Teach Breath and Stress Management: Our breath work in Pilates helps regulate the nervous system. Reducing chronic stress can help balance metabolism-related hormones.

Support Sleep and Recovery: More rest often leads to better results. Talk to clients about the importance of sleep hygiene, especially when they’re working on body composition or energy.

Nutrition Matters: While we’re not dieticians, (unless your are) we can encourage clients to eat enough to fuel their movement and avoid fad diets. Protein is key to preserving muscle and supporting repair.

Final Thoughts

Your metabolism doesn’t slow down with ageIt responds to how you treat your body.

As Pilates teachers, we’re in the perfect position to help our clients keep theirs fired up. With regular movement, mindful habits, and a focus on strength, they can feel energised and empowered at any age.

Let’s keep teaching that age is not the enemyInactivity is.