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How I structure
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How I structure
a training week.
Three days of strength. Two days of Pilates. Why both matter equally.
By Charlotte 4 min read
Three days of strength. Two days of Pilates. Why both matter equally.
As a Pilates instructor you'd probably assume I only do Pilates. You'd be wrong. I focus on both Pilates and strength training and honestly I think they're equally important. Pilates is what I use for my posture, my core, my pelvic floor, alignment, and to lengthen and decompress. But when it comes to actually building strength, I keep coming back to weight lifting and progressive overload because that's what it's designed to do.
That doesn't mean I never experiment with building strength purely on the reformer, because I do, sometimes for a full week. But most of the time my training splits Pilates and weights across the week so I'm getting the benefits of both. I always make movement a priority and find time to move every single day. That doesn't always mean going to the gym three times, but I always do something.
On a normal week I work out five days and it usually looks something like this.
Squats, split squats, lunges, hip thrusts, abduction. Heavy and progressive. This is one of two leg days and I go hard on this one.
More sculpting or more classical depending on what I'm feeling like. Could include props like a Pilates ring, block, ball, or ankle weights.
Lots of back focus so I have a strong foundation for the challenging weights on leg days. Lat pulldowns, biceps, shoulders.
Lots of posture and core work. I usually add the Pilates ball or ring for an extra challenge.
RDLs, back extensions, glute kickbacks. This day is all about the backside and it balances out Monday's quad focus.
On top of all of this I also incorporate a lot of walking throughout the week. I walk at least 30 minutes a day but I like to walk more than that when I can. I try to walk after meals because it helps so much with digestion, and I also walk my dog multiple times a day so it adds up. On the weekends I love taking even longer walks on the beach, just slow ones with no real destination. Walking is honestly the most underrated form of movement and I think people overlook how much it does for you.
I always make movement a priority and find time to move every single day. That doesn't always mean going to the gym, but I always do something.
The Shapes by Char app lets you build your own Pilates and strength splits based on your schedule, your goals, and how you actually like to train. Endless combinations, all programmed for you.
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