For nearly two decades, Pilates has been a cornerstone of my life.

Since 2007, it has shaped not only how I move, but how I understand the body.

What makes Pilates so powerful is its ability to reconnect you with yourself, your movement, your joints, your control, and your coordination.

It teaches awareness.

It teaches precision.

And perhaps most importantly, it restores balance.

In my work with patients, I see a clear pattern. Pain rarely exists in isolation.

It may begin with an injury or overload, but what follows is often more telling: imbalance.

That imbalance leads to stiffness. Stiffness reduces connection. And when we lose connection to parts of our body, whether muscles, joints, or entire movement patterns, we stop using them effectively.

Over time, function declines, and discomfort increases.

This is where Pilates truly shines.

It brings the body back online. It reintroduces movement where there was restriction. It strengthens through control and mobility. It helps people rediscover how to move well again and that’s often the first step toward reducing pain and restoring function.

But here’s the truth we cannot ignore:

Pilates alone is not enough, especially as we age.

As the years go by, our muscle mass naturally declines. Bone density decreases. Strength fades if we don’t actively maintain it. And while Pilates builds strength, it does so in a way that often lacks one key ingredient the body needs to preserve itself long-term:

Load.

To maintain muscle strength and more importantly, to keep it, we need resistance. We need to challenge the body in a way that forces it to adapt. This is where strength training becomes essential.

When I talk about strength training, I don’t mean light, comfortable movement.

 I mean resistance that actually challenges you.

Weight that requires effort.

Exercises that push your muscles to respond, rebuild, and grow stronger.

Because that’s how the body works:

  • It adapts to what you ask of it
  • It strengthens when it is challenged
  • It declines when it is underused

And strength training doesn’t just benefit your muscles. It supports:

  • Bone density
  • Joint stability
  • Circulation
  • Metabolic health
  • Heart function

In short, it keeps your entire system functioning at a higher level.

And here’s something I want to emphasize clearly:

Your age is not a limitation, it’s a reason.

You should be strengthening your body throughout your entire life. With the right approach, you can maintain impressive strength well into your 70s and beyond. The body is remarkably adaptable, but only if we continue to give it a reason to adapt.

 

So What Can You Actually Do?

Let’s make this practical, because this doesn’t have to be complicated.

1. Keep doing Pilates (and do it intentionally)
Go to your classes. Do your exercises at home. If you follow my work, check out my Instagram for inspiration. But most importantly, listen to your body.

Focus on what your body needs.
Where are you stiff?
Where do you feel disconnected?

Use Pilates to restore that connection, improve your range of motion, and build strength through control. That’s your foundation.

2. Add strength training (and don’t be afraid of load)
Strength training doesn’t have to be fancy or time-consuming.

Start simple:

  • Fill your shopping bags and carry them, one on each side
  • Walk with them, put them down, pick them up again
  • Repeat

That’s strength training.

Or:

  • Go to the gym and lift weights
  • Use dumbbells at home
  • Do a few repetitions with something that actually feels heavy

You’re not starting with 100 kilos, but you are challenging yourself.

The key is this:
A few repetitions + meaningful resistance = real strength.

Don’t be afraid of lifting heavy. Your body needs it.

3. Get your heart pumping (short and effective cardio)
Cardio doesn’t have to mean long runs or hours of effort.

Keep it simple and powerful:

  • Run up a hill
  • Sprint up a set of stairs
  • Push hard for a short burst

Then stop. Breathe. Recover.

Even just a few minutes a day of this kind of effort can make a huge difference.

Your heart, your circulation, and your overall energy will thank you.

 

Push Your Body, because it Matters

Your body is incredibly capable.

But it responds to what you ask of it.

If you stop challenging it, it adapts downward.
If you push it, it rises to meet you.

That doesn’t mean pushing recklessly, it means pushing consistently and appropriately.

Because the truth is simple:

Nothing comes for free.

Strength, mobility, and health are built over time. But the reward is worth it, a body that supports you, carries you, and allows you to live fully.

 

The Bigger Picture

Combine it all:

  • Pilates for connection and movement
  • Strength training for resilience and longevity
  • Cardio for heart health and energy

This is how you create a body that works with you, not against you.

A body that stays strong.
A body that stays capable.
A body that supports a long, active, and fulfilling life.

So keep moving.
Lift something heavy.
Run up that hill.

Your future self will thank you.

-Astrid-