Pilates Technique Thursday: Super Slow Strength

A Pilates teacher guides precise Reformer leg work, focusing on control, strength, and alignment.

One of the most overlooked ways to build strength is to slow things down. In the fitness world, the concept of super slow training has gained attention for its ability to create powerful results with less risk of injury. The principle is simple: by moving more slowly, you increase the time under tension, which challenges the muscles in a deeper and more controlled way.

This idea translates beautifully into Pilates. When we ask clients to slow their movement, suddenly every detail becomes important. The length of the spine, the placement of the shoulders, the connection to the centre , all of these come into sharper focus. Instead of rushing through repetitions, clients are required to concentrate, control, and truly embody each movement.

Super slow work also highlights the Pilates principle of precision. A leg lift or roll down performed over a longer count not only strengthens the muscles but also trains awareness and control of the joints. The slower pace gives teachers time to cue breath, alignment, and intent, creating a richer teaching environment and a deeper client experience.

As teachers, we can experiment with slowing down familiar exercises. Try asking clients to hold a movement for several breaths or to complete a repetition over eight counts instead of four. The simplicity of slowing down can transform the technique, challenge the muscles, and bring Pilates back to its roots , mindful, precise, and powerful.