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Swimmers Should Add Pilates with Reformer Equipment to Their Routine
30 Jan 2025
Swimming is an exceptional full-body workout, but as a low-impact, non-weight-bearing activity, it lacks the mechanical load needed to build or maintain bone density and muscle mass. For swimmers looking to enhance their performance while supporting long-term musculoskeletal health, incorporating Pilates on equipment is a highly effective solution. Here’s why adding Pilates equipment sessions to a swimmer’s routine is a game-changer:
Provides Resistance Training
Pilates equipment, such as the Reformer, and Wunda Chair, uses springs to create adjustable resistance, which mimics weight training. This resistance is vital for building and maintaining muscle strength while also promoting bone remodeling, effectively reducing the risks of sarcopenia (age-related muscle loss) and osteoporosis.
Targets Stabilizing Muscles
The controlled resistance offered by Pilates equipment strengthens smaller stabilizing muscles that often go unnoticed in traditional weightlifting. For swimmers, these muscles play a crucial role in maintaining proper technique, reducing the risk of injury, and improving overall body balance - key factors for enhanced performance in the water.
Low-Impact and Joint-Friendly
Unlike traditional resistance training methods, Pilates on equipment is gentle on the joints, making it ideal for swimmers who may already experience repetitive stress on their shoulders, hips, or knees. The spring resistance enables smooth, fluid movements that build strength without unnecessary strain.
Strengthens the Core and Functional Movement Patterns
Equipment-based Pilates focuses heavily on core engagement and functional movement patterns, improving strength and stability in ways that directly benefit swimming. Exercises such as footwork on the Reformer or leg presses on the Chair mimic the motions used in swimming kicks and streamline position, while also adding resistance for greater strength development.
Bone Health Through Load-Bearing
Swimming is a gravity-free environment, and Pilates equipment introduces much-needed load-bearing exercises. These movements encourage bone remodeling, which helps maintain or improve bone density, reducing the risk of osteoporosis, particularly for older swimmers or those at higher risk.
Getting Started
Incorporate Pilates 1 - 2 times per week as part of your exercise routine. This low-impact approach not only complements swimming but also supports long-term bone and muscle health, helping swimmers stay strong and injury-free both in and out of the water.
