Reformer Pilates During Menopause: Strength, Bone Health and Wellbeing
We are lucky at The Pilates Sphere to train many women who are going through the Menopause and we are deeply passionate about providing a space that offers both traditional Pilates, and more strength-focused Pilates, which is crucial during the menopause.
Some women may notice a loss of strength, increased joint stiffness, reduced flexibility, and changes in balance as they go through the menopause. At The Pilates Sphere, many of our members begin Reformer Pilates during perimenopause or menopause because they're looking for an exercise that helps them feel stronger, more confident and more connected to their bodies again.
While no single form of exercise is the answer to every symptom, regular movement plays a vital role in supporting long-term health, and Reformer Pilates can be an excellent addition to an active lifestyle.
What Changes During Menopause?
As oestrogen levels decline, it's common to experience changes including:
Reduced muscle mass and strength
Decreased bone density
Joint stiffness
Changes in posture and balance
Reduced flexibility
Changes in body composition
These changes are completely normal, but they also highlight the importance of staying active.
The NHS recommends that adults include strengthening activities at least twice a week, alongside regular aerobic exercise, to help maintain muscle strength, bone health and overall wellbeing.
Why Strength Training Matters
One of the biggest misconceptions about menopause is that cardio alone is enough!
In reality, resistance-based exercise becomes increasingly important as we age because it helps maintain muscle mass, supports healthy bones and improves balance and coordination.
The Royal Osteoporosis Society also recommends regular resistance and weight-bearing exercise as part of maintaining bone health throughout midlife and beyond.
Reformer Pilates offers progressive resistance through adjustable springs, allowing exercises to be adapted to suit different abilities while continuing to challenge the body as strength improves.
How Reformer Pilates Can Help
Unlike many forms of exercise, Reformer Pilates combines strength, mobility and control in every session.
Regular practice may help improve:
Muscular strength
Balance and coordination
Flexibility
Posture
Joint mobility
Core stability
Confidence in movement
Many women also appreciate the mindful nature of Pilates. The combination of focused breathing and controlled movement provides an opportunity to slow down and reconnect with your body during what can sometimes feel like a challenging period of life.
What Does the Research Say?
Research suggests that Pilates can improve strength, balance, flexibility and physical function in middle-aged and older adults.
Regular exercise during menopause has also been associated with improvements in quality of life, physical function and overall wellbeing.
It's important to remember that everyone's experience of menopause is different. While Reformer Pilates may help support many aspects of physical health, it shouldn't be viewed as a treatment for menopause itself. Instead, it works best as part of a healthy lifestyle that includes regular movement, good nutrition, adequate protein intake and appropriate medical support where needed.
What We See at The Pilates Sphere
Many women join us during perimenopause or menopause because they are looking to combine more traditional Pilates, with strength training, in a supportive and inclusive space. Some may notice they're becoming less flexible. Others tell us they're struggling with aches and stiffness or feel they've lost confidence exercising.
One of the things we hear most often is that clients leave class feeling taller, stronger and more energised. Many also tell us they enjoy having dedicated time each week to focus entirely on themselves in a calm, welcoming environment.
Of course, every person's experience is unique, and we would never promise specific outcomes. However, seeing women grow in confidence, build strength and rediscover enjoyment in movement is one of the most rewarding parts of what we do.
Is Reformer Pilates Enough on Its Own?
Reformer Pilates is an excellent way to build strength and improve movement quality, but we generally encourage it as part of a balanced approach to health.
Alongside Pilates, many women benefit from:
Regular walking
Resistance training (which we offer in many of our classes, including our Strength class)
Eating enough protein to support muscle maintenance
Looking after bone health
Prioritising sleep and recovery
Small, consistent habits often make the biggest difference over time.
Starting Reformer Pilates During Menopause
If you've never tried Reformer Pilates before, don't worry.
OurBeginner Reformer Pilates classes are specifically designed for complete beginners.
With a maximum of ten reformers per class, our instructors can provide individual guidance while helping you learn safely and progress at your own pace.
Whether you're returning to exercise after a break or simply looking for a new challenge, we're here to help you build confidence from your very first class.
New to Pilates?
Our Beginner classes are designed for complete beginners and are taught in small groups of no more than 10 reformers, allowing our instructors to provide individual guidance throughout each class. Book our 3 classes for £55 to experience the joy of the reformer for yourself.
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Frequently Asked Questions
Is Reformer Pilates safe during menopause?
For most women, yes. However, if you have osteoporosis, significant joint problems or any medical concerns, it's always advisable to speak with your GP or healthcare professional before starting a new exercise programme.
Can Pilates help build bone strength?
Reformer Pilates includes resistance exercises that help strengthen muscles. For bone health, organisations such as the Royal Osteoporosis Society recommend combining resistance exercise with regular weight-bearing activities such as walking.
Can Reformer Pilates help with balance?
Yes. Many Reformer exercises challenge stability, coordination and posture, which may help improve balance over time.
How often should I do Reformer Pilates?
Many beginners find that attending one or two classes each week provides a great foundation. As confidence and strength improve, some people choose to attend more frequently.
Do I need previous Pilates experience?
Not at all.
Our Beginner classes are designed specifically for people who are completely new to Reformer Pilates.
Thinking About Trying Reformer Pilates?
At The Pilates Sphere, we believe movement should help you feel stronger, more capable and more confident—not intimidated.
Whether you're navigating perimenopause, menopause or simply looking for an enjoyable way to build strength, we'd love to welcome you to our studio in the heart of Richmond.
Our 3 Introductory Classes for £55 are the perfect opportunity to experience boutique Reformer Pilates in a warm, supportive environment.
