Have you ever wondered why your instructor chooses certain spring tensions during your Reformer Pilates sessions? The truth is, the size of your spring tension plays a much bigger role than simply making the workout easier or harder — it’s about how your body engages, stabilises, and strengthens.
Reformer Pilates is a unique, holistic way of training that combines strength, flexibility, cardio fitness, and mindful breathing — all in one session. It’s perfect for beginners, seasoned athletes, and those on a journey of recovery because of its low-impact yet powerful nature.
Why Are Pilates Springs So Important?
Unlike traditional weight machines at the gym, Pilates springs provide varying tension throughout each movement, offering resistance or support depending on the exercise. This dynamic resistance challenges not just your bigger muscle groups but also your deeper stabilising muscles — the ones that often get neglected in other workouts.
Your Reformer’s springs may vary depending on the brand, but most have four/ five springs:
1 -2 Heavy (typically red)
2 Medium (typically green)
1 Light (typically yellow)
These springs act as your resistance — but heavier doesn’t always mean harder. In fact, understanding how to use both heavy and light springs strategically is key to unlocking the magic of Reformer Pilates.
Spring Tensions for Muscle Strength
If your goal is to build muscle strength in larger muscle groups like the glutes or quads, heavier springs will challenge those muscles by adding more load. But here’s the secret — going lighter can often be even harder.
A lighter spring tension forces your body to rely more on your deep stabilising muscles. For example, in exercises like the Wheelbarrow, a lighter spring requires your core to work harder to stabilise the carriage as you move through the exercise. Advanced clients can benefit from using the lightest or no springs at all for maximum core activation, while beginners will find more control and support using medium to light springs.
Spring Tensions for Balance & Control
When we think about balance work on the Reformer — like Standing Side Splits or Planks — lighter springs offer the ultimate challenge. They force your stabilising muscles to fire up, helping you develop better balance, control, and coordination.
However, safety always comes first. If you're new to Reformer Pilates, I recommend starting with medium spring tension to allow your body and mind to build confidence before exploring lighter resistance.
More Than Just Resistance
One of the reasons Reformer Pilates is so transformative is because every movement encourages you to slow down, tune in, and connect with your body. It’s not about explosive muscle growth or quick workouts — it’s about controlled, coordinated movement that builds strength from the inside out.
Listen to Your Body
The beauty of the Reformer is how it works with your unique body. Your body weight, mass, and strength will differ from the person next to you — and that’s exactly why your spring settings will be different too.
I encourage you to challenge yourself in every session:
Gradually increase your springs to build muscle strength
Or lower your springs to refine your balance, control, and core strength
There’s no one-size-fits-all approach — only what feels right for you and your body on that day.
When in doubt, always remember: Pilates isn’t about pushing harder — it’s about moving smarter.
If you're curious about which spring tensions are right for your body and goals, let's chat in class — I'm here to support you every step of the way!
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