An intelligent, progressive strength programme combining Pilates and weights to improve overall fitness, build full-body strength, and strengthen both the major muscles and the smaller, often overlooked muscles that support efficient, balanced movement.

Pilates with Weights Training Guide

This guide is designed to support you throughout the Pilates with Weights: Progressive Strength Program.

It outlines the key Pilates principles to apply during your training, alongside simple, practical strength training guidance — helping you understand not just what to do, but why you’re doing it.

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Nutrition Guide for Strength & Longevity

This guide is designed to support you alongside the Pilates with Weights: Progressive Strength Program.

It provides simple, practical nutrition guidance to help support strength, energy, recovery and body composition — so you can get the most from your training.

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The Workouts

A progressive, phase-based approach designed to help you build strength safely and effectively.

You can follow the program at your own pace, with each phase building on the last — developing strength, control and confidence as you go. Sessions are designed to be efficient and effective, making it easier to stay consistent alongside a busy lifestyle.

Phase 1 — Strong Foundations & Muscle Endurance

This phase focuses on building strong foundations — learning correct technique, core activation, control and body awareness. Using lighter weights, the emphasis is on developing muscular endurance, stability and confidence in the movements.

Phase 2 — Build Strength (Load & Complexity)

This phase builds on the foundations established in Phase 1 by gradually increasing load and introducing more complex movement patterns. Expect greater whole-body challenge, with a focus on developing strength, coordination and control.

Phase 3 — Strength, Stability & Intelligent Challenge

This phase progresses your training further by increasing resistance and reducing repetitions to focus on building greater strength.

The exercises become more challenging, while still maintaining a strong focus on control, stability and good movement patterns.

Intelligent Mobility, Recovery & Stretch (Across All Phases)

Mobility, recovery and stretch are an essential part of the program and are designed to support your strength training. Here you will find a selection of mobility, stretch and recovery videos, allowing you to choose what your body needs — helping to reduce stiffness, maintain or improve mobility and flexibility whilst strengthening muscles, support your recovery, and improve how you move.

You can choose to include these sessions after your workouts or on separate recovery days.

 

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