Should You Do Pilates Slow Or Fast?

Between my clients, fellow teachers, and the Pilates course I’m taking right now, I talk a lot about Pilates. A common topic recently has been about whether you should do Pilates slow or fast. Those experienced in Pilates know that going slow (especially in the beginning) is important, but it’s a struggle with those newer to Pilates who want to progress quickly and move on to the next exercise. So where is the balance? 

Step 1: Finding Control

A very telling feature of Pilates is in its original name: Contrology. Joseph Pilates created what we now simply call Pilates to help us move with control through life. He wanted us to find uniform strength, mobility, and flexibility in our bodies through his exercises. 

If control is the end goal, then it makes sense to do Pilates slow – especially in the beginning. If you use the apparatus, it will definitely let you know when you’re moving too quickly! When you first learn to do Pilates with the apparatus, there will be a lot of clunks, bangs, and wobbly springs. As you get stronger and learn to move with more control, the quieter the apparatus will be. 

When Can You Move Faster?

I was chatting with another Pilates teacher and she was telling me about a newer instructor who is really keen to learn. This new instructor was very invested in slowing her clients down so they could really “get” the exercises. Unfortunately, people started to complain that they didn’t like doing Pilates slow. As an instructor myself, I get it! She wants to help people pin down the basics so they can do the advanced exercises in the future. 

I’ve seen it myself, and many people seem to assume that if they aren’t moving fast and getting sweaty, the exercise isn’t doing anything for them. Of course, this isn’t true. You can lift weights and sweat very little while still seeing great strength gains. The same goes for Pilates! There is a place for faster movement and a place for slower movement. 

Pilates isn’t meant to be done super-slowly, but often in the beginning we need to slow things down to help students learn the exercises. Then the next challenge is to find a good rhythm and pace while maintaining control of your movements. 

 The Better You Are, The Harder It Gets

For something that can look so simple from the outside, Pilates becomes more complex the more you delve into it. The same can be said about most fitness modalities, like running. From the outside, it’s just running; something we all did as children without even thinking about it. If you talk to a serious runner, though, there are a lot more things to consider like the right shoes, your pace, breathing, and endurance. Some days you need to do sprints, others, hills, and others long distances. 

Pilates also has layers. When you watch someone doing Pilates who appears to be moving effortlessly, they probably have a lot of experience with the method. They are working hard but have learned how to move with great control. I was in awe at the first few workshops and classes I attended that started to teach me more about the control, pace, and order of the exercises the way Joseph Pilates taught them. 

I was a sweaty mess in those classes! My heart rate was up and I was even out of breath. I didn’t experience this until I had quite a few years of Pilates under my belt, though. I was more aware of my body, how it was connected, and how I should be moving it through the exercises. Much like watching a trained runner smoothly run 5km, Pilates looks easier the longer you practice it… And it becomes much harder, too.

Have Patience With Your Pilates

I want my clients to experience all that Pilates has to offer, which will take time and patience. In the beginning, trust that when you do Pilates slow, your body and mind are learning to put it all together. On the teacher’s side of things, you also need patience! Show your passion, keep it interesting, and allow your students to find the connections, much like you did in the beginning. The more you do Pilates (and teach it!), the more you’ll learn to love the complexity of moving with control.