Pilates Reformer vs. Hypertrophy Training
Not all strength training is created equal.
Barre is different from weight training; weight training is different from Megaformer machine-based Pilates. Spoiler alert: any movement is better than no movement. I am sharing this information so you can ensure your workout is getting you the results you want.
Lately, I’ve been getting a lot of questions regarding Megaformer, or X-Former, most likely because these types of workouts have replaced Alkalign for many clients since the brick-and-mortar studios closed. It’s a logical transition; these classes have a similar pace and philosophy to the Align classes. Slow, controlled movements, time under tension, and core engagement result in an effective, low-impact workout that yields muscular endurance and functional strength.
Like Align, the Mega and X-Former classes combine strength, endurance, balance and flexibility with constant tension and minimal rest to create muscle fatigue without heavy loading. The difference is that Align uses body weight and minimal equipment vs. a machine with spring-based resistance.
While Megaformer is similar to Alkalign’s Align class, it is markedly different than the Build training program that we introduced a few years ago to help people offset sarcopenia, or age-related muscle loss that starts in our 30s.
Build follows a hypertrophy-focused progressive overload model. Hypertrophy training is a style of resistance training designed to increase muscle size by stimulating muscle fiber growth. Hypertrophy training is necessary for muscle growth because it creates the essential stimuli—mechanical tension, muscle damage and metabolic stress—that trigger muscle adaptation and growth.
Build targets one muscle group at a time and the goal is to work that muscle close to failure (aka moderate to heavy weights; 6-16 reps per set). This optimizes both the load and the recovery of each muscle group.
Megaformer classes work multiple muscles simultaneously, which can result in some muscles being overworked while others are underworked relative to their potential.
Ultimately, the best approach depends on one’s individual goals. I have learned from both research and lived experience that I can’t get everything I need from one type of workout. I get mobility, alignment, core strength, multi-planar movements and endurance training from Align, and my targeted muscular strengthening from Build. I do 3 Build classes and 2 Align classes per week, which has resulted in increased muscle without any aches, pains or overuse injuries.
If you’re not sure if your workout is yielding the results you want, I highly encourage you to get a DEXA Scan. Establish a baseline and then retest every 6 months. You’d rather know now if the investment you’re making in your health is working vs. finding out later that you have been losing muscle every year.
Curious about anything else? Watch the Build Webinar HERE or drop me a line. Hope this helps.
