A Human Web
Join

Pilates

Pilates with weights and impact for women over 40: a 40-minute class for strength, bone and the pelvic floor

A 40-minute class to do once or twice a week, with brisk walking on other days and your pelvic floor exercises daily. It starts by finding your pelvic floor squeeze, adds heel drops for bone while you're fresh, then strength with dumbbells and a band at a weight you could lift about 8 to 12 times, then head-down Pilates for your trunk and some balance work. You need a mat, one or two dumbbells (a full water bottle to start), a light to medium band, a sturdy chair and a wall or worktop. No trial has tested this class, so its structure is our editorial choice. It has no curl-ups, roll-ups or rolling moves, so it suits people with low bone density. If you leak or feel a bulge or heaviness, build up your pelvic floor exercises first, keep impact low, and see a GP or pelvic health physiotherapist.

40 minBeginner19 movesDumbbell, band, anchor point, bench or box, wallHip flexors · Back · Abs · Pelvic floor · Calves · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm up and find your pelvic floor (about 6 minutes)

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoWarm up your spine and wristsHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoStanding or lying; breathe into the sides of your ribsHarder: Roll-up (Pilates)
  4. Pelvic floor exercise (Kegel)8 slow squeezes held up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSqueeze as if stopping wind and urine, lifting up and forward; don't hold your breath
  5. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet your pelvic floor drop and soften as you breathe in

Impact for bone (about 3 minutes)

  1. Heel drop (impact for bone)3 to 5 sets of 10
    Beginner · Calves · 3D demoStart with 20 to 30 drops and build to about 50. Squeeze your pelvic floor before you drop; if you leak, march on the spot insteadHarder: Jump rope (basic bounce)

Strength: squeeze, then lift (about 17 minutes)

  1. Dumbbell goblet squat3 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoHold one dumbbell at your chest; squeeze your pelvic floor as you stand, and stop each set with 2 or 3 good reps leftEasier: Bodyweight squatHarder: Barbell front squat
  2. Dumbbell Romanian deadlift3 sets of 8 to 12
    Intermediate · Hamstrings, Glutes, Back · 3D demoHinge from your hips with a long back; 2 to 3 reps in reserveEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  3. Band row3 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades back; 60 to 90 s rest between setsHarder: Supported single-arm dumbbell row
  4. Incline push-up3 sets of 6 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on a worktop or a sturdy table. Wall push-ups to startEasier: Wall push-upHarder: Push-up
  5. Reverse lunge2 sets of 8 to 10 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoOptional, on days you have more time. Dumbbells at your sides, or none to startEasier: Split squatHarder: Split squat with dumbbells
  6. Shoulder press with a band2 sets of 8 to 12
    Beginner · Shoulders, Triceps · 3D demoOptional, on days you have more time. Or use dumbbells; leave it out with shoulder painHarder: Push press

Pilates for your trunk, head down (about 8 minutes)

  1. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoPilates toe taps: the pelvis stays stillEasier: Bent-knee fall-outHarder: Forearm plank
  2. Single-leg glute bridge2 sets of 8 to 10 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoRest a dumbbell on the working hip to progressEasier: Glute bridgeHarder: Barbell hip thrust
  3. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoLegs slightly forward of your hips, head resting on your lower armHarder: Side-lying leg circles (Pilates side kick series)
  4. Swimming (Pilates)2 sets of 30 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, quick flutters; or the bird dog if arching hurts your backEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  5. Knee hover (Pilates tabletop hover)3 holds of 15 s
    Beginner · Abs, Shoulders, Quads · 3D demoFists or forearms if your wrists hurtHarder: Straight-arm plank (high plank)

Balance, and let go (about 4 minutes)

  1. Single-leg stand2 holds of 20 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoBeside a wall or worktop; touch it whenever you need toEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Mermaid (Pilates seated side bend)2 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged or on a folded towel, tall through the spineHarder: Side bend (Pilates)
  3. Pelvic floor relaxation (reverse Kegel)5 to 10 slow breaths
    Beginner · Pelvic floor · 3D demoFinish with your pelvic floor fully relaxed

Tips

  • Twice a week counts towards the NHS strength guideline. Walk briskly on other days, building to 150 minutes a week.
  • Early on, choose weights you could lift about 8 to 12 times, and build up gradually over the weeks.
  • Progress: add reps until you reach the top of the range, then use a heavier weight or band, or a harder version.
  • Breathe out as you lift, and don't hold your breath.
  • If you leak during the heel drops, build up pelvic floor exercises first and keep impact low for now.
  • Do your separate pelvic floor exercises every day as well: NICE (the National Institute for Health and Care Excellence) recommends at least 8 squeezes, 3 times a day, for at least 3 months.
  • After a spinal fracture in the last year, recent falls or with frailty, start with the balance routine and a physiotherapist's advice instead: the heavy-lifting trials did not include people with a recent spinal fracture.
  • Hot flushes during the class: light layers, a fan and a cold drink help, and stopping to cool down is fine.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

20 minBeginner13 movesNo equipment

10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the pilates with weights and impact for women over 40: a 40-minute class for strength, bone and the pelvic floor take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A band, An anchor point, A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 19 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.