Reformer Pilates for Lifters, 10-Week Strength Programme (PDF)

Load the springs heavy and the reformer feels like a leg press. Load them light and twenty seconds of single-leg work will find every weakness your barbell has been hiding.

This is a ten-week programme built on that fact.

WHO IT IS FOR

You already train. You lift, run, ride, or play a sport that rotates, and you have started reformer work — or you are about to. You do not need a beginner's introduction to Pilates. You need a structure that treats you like someone who understands progression.

Written for anyone who trains seriously. Reformer access required, at a studio or at home.

This is an individual programme, not a class-planning product. It is written for one person to work through over ten weeks, in order, and it is the only plan in this shop built that way. Coaches and trainers do use it to program for an individual client, and the licence allows that — but it is not a set of class plans for a studio timetable.

If you teach, the Reformer Class Plans and the Reformer Class Builder in this shop are the teaching products: one is five ready-made class plans, the other is a spreadsheet that builds and times classes for you.

WHAT IS INSIDE

Three phases across ten weeks, two sessions a week.

Weeks 1–3, Control. Learn the machine, establish spring literacy, expose left-right asymmetry.
Weeks 4–7, Load. Strength endurance and eccentric control. Unilateral work and longer time under tension.
Weeks 8–10, Integrate. Power, rotation and deceleration. Lightest springs, largest range, retest.

Twenty session pages. One page each, five blocks, spring load as a range, target reps, tempo, and one line on what failure looks like.
Five baseline tests. Scored in week one, repeated in week ten, with a printable score sheet.
Four sport annexes. Lifting, running, cycling and rotation sports — the deficit each one brings and which sessions to weight toward it.
Fitting it around your training week. What to put next to a heavy lower day, and what to keep away from it.
Session log. Printable tracker, twenty rows, one sheet.

WHAT YOU GET

41-page PDF, A4 and US Letter supplied
Printable session log, single sheet
Instant download after purchase
No physical item is shipped

WHAT YOU NEED

Access to a reformer, twice a week, for ten weeks. The programme is written to sit alongside your existing training rather than replace it.

HOW TO READ IT

This is programming, not prescription. Every spring load is given as a range rather than a number, because bodies, machines and days differ — you are expected to judge where you sit in that range and adjust as you go. That is how a coach would write it for you, and it is how it should be read.

PLEASE READ BEFORE BUYING

Instant digital download. No physical item will be sent. This file is licensed to the purchasing individual, instructor or studio for personal training or teaching use; not for resale or redistribution.

This programme is a training and teaching resource, not medical, physiotherapy or rehabilitation advice. It does not replace instruction from a qualified teacher. If you are teaching from it, it does not replace your certification, your insurance or your studio's own protocols either, and you remain responsible for screening your clients and for adapting or removing anything that does not suit the people in front of you. If you are working through it yourself, speak to a doctor first if you are pregnant, recovering from injury or surgery, or managing a health condition, and stop if something hurts. Spring settings are given as starting points and vary by machine and by brand. Results vary and none are guaranteed.

ABOUT REFORMAN

Reforman designs Pilates and training products in the UK — grip socks, athleisure, and programming built for people who value form and function together. No cutesy graphics, no tired fitness clichés.