Pilates: Moves in Mysterious Ways

Pilates is the perfect workout for those who love variety.  A single session can pack in 30 to 40 different exercises—far more than the 5 to 10 exercises you might expect in a traditional gym workout. This blog post explores the reasoning behind this, and the trade offs between more and fewer exercises per session.

So why is Pilates different? In the gym, the goal is often hypertrophy—muscle growth. A strength-focused workout typically involves a small number of exercises performed in multiple sets, each with a high number of repetitions. The idea is to fatigue the muscles, encouraging them to rebuild stronger. Generally, hypertrophy training falls within the 6-12 rep range, whereas strength-focused training often uses fewer reps (e.g., 3-6) with heavier loads.

Pilates, on the other hand, isn’t primarily about building bigger muscles. Instead, it’s about creating a balanced body—one that moves well, stays strong in all ranges of motion, and is resilient to the demands of daily life. Achieving this requires a much wider variety of movement patterns, so we don't tend to work in sets repeating the same exercise, instead we work in sequences of related exercises and then move on.

A varied workout builds resilience.

Life doesn’t happen in predictable, repetitive movements. Whether you’re playing sport, gardening, or running after children or grandchildren, you’ll often find yourself moving in unexpected ways. If you’ve already explored those movements in Pilates, you’ll be less likely to strain yourself when they occur in real life.

But can Pilates still make you stronger without 3 sets of 12 reps? Absolutely! Beginners often benefit from higher repetitions to make the workout simpler, but as you advance, you might perform only 3-6 reps of each exercise before moving on. The key is sequences of related movements — each new movement within a sequence builds on the last, developing stamina and strength without overloading any one muscle group. And because the exercises keep changing, you’re often working harder than you realise!

One example is the Series of Five on the mat:

• Single Leg Stretch

• Double Leg Stretch

• Single Straight Leg Stretch

• Double Straight Leg Lower & Lift

• Criss Cross

Each exercise flows into the next, keeping you mentally engaged and physically challenged. You may only do 6-10 repetitions of each, but by the end, you’ve worked not just your rectus abdominis (the six-pack muscles) but also your obliques, deep core stabilisers, and hip flexors. This sequence also improves leg flexibility, stamina, and coordination. Research suggests that people with healthy backs automatically engage the appropriate core muscles for movement, and Pilates helps reinforce this coordinated activation.

Another examples is the Front Rowing Series on the reformer:

• From the
  Chest

• From the Hips

• Shaving the Back of the Head

• Hug a Tree

Each of these involves a pushing motion against spring resistance: strengthening the chest and shoulders. This series also challenges postural endurance, core control, and spinal alignment and improve shoulder mobility, spinal flexibility, and balance. You’re working through full ranges of motion under load and it's far more varied than a traditional bench press.

You become more efficient at switching exercises

At first, moving between so many exercises might feel inefficient. But as your Pilates practice develops, transitions become faster, and moving from one exercise to the next becomes part of the workout itself. 

The beauty of Pilates is that it strengthens your body in a way that translates into real-life movement. Instead of isolating muscles, you’re training them to work together, keeping you strong, mobile, and resilient—ready for whatever life throws at you.