Why should we weight lift?

Women lose an average of 3-5% of their muscle mass each decade after the age of 30.  This loss accelerates to an even faster rate after the age of 50.  Similarly, HALF of women will be diagnosed with low bone density over the course of their lifetime.  If we want to change the trajectory of these statistics for ourselves, we must learn to work smarter (not harder) in the ways we choose to exercise. 

What does the Weight Lifting Program include? 

• Intake form to provide key aspects of your health history including a FRAX score (Fracture Risk Assessment Tool) 

• 1 on 1 screening with a Pilates instructor, orthopedic physical therapist, or pelvic health physical therapist (as advised through the Intake Form)

• Based on your screening, there will be a recommendation to initiate the weight lifting classes, schedule additional 1-1 physical therapy or Pilates, and/or prepare your body for future entry into the weight lifting class through Pilates reformer classes

• *Highly recommended that all participants complete preparatory Pilates classes to familiarize yourself with the reformer, learn about your movement strategies, and ensure your safety prior to starting the Weight Lifting Class

• 6 person Weight lifting class 

What are the benefits of participating in the Weight Lifting Program at Monarch Pilates?

Monarch's Weight Lifting Program is designed to help you navigate a path towards effective ways to build muscle and bone, while still bringing in the mindfulness and attention to detail that Pilates provides. The goal of lifting heavy weights is to increase longevity and strength. Weight lifting should not override Injury prevention (and/or recovery). At Monarch we teach form, modifications, and strategies to lift safely and personalize your practice to your current strength.  We help you establish core strength and control prior to joining class so that you can truly strengthen with confidence.  

What to expect from Monarch Weight Lifting Classes: 

• Small group sessions with a maximum of 6 participants to allow for personalized guidance and safety 

• Led by Monarch physical therapists and Pilates instructors 

• Warm-Up: Pilates reformer based warm up to build your core and pelvic floor connection and prepare your body for the planned lifts 

• Weight Lifting: Participants will rotate through rounds of 3 strength training exercises with the direct guidance of a physical therapist or Pilates instructor to provide personalized cues, modifications, and technique instruction as needed. Our goal is to build mastery of lifting technique beginning with lower loads, and working towards heavier loads progressively over time for optimal muscle strength gains. 

Impact Training:  Impact work will offer a variety of options to meet the needs of your body and joints to support bone density without pain. 

Why do I have to do a screening to begin?

The goal of the Weight Lifting Class is to increase strength and move towards heavier lifting. As load increases, so does risk of injury due to loss of form. In the screening we:

• evaluate movement tendencies

• identify challenges 

• establish cues for new strategies

The screening assures both you and the instructor that you have an understanding of safe movement patterns and how to maintain them through an increase of weight challenge.

Do I have to take Pilates to join the Weight Lifting class?

Pilates classes are not required to join the WLC, but demonstration of core control and proper form is required. The PELVIC HEALTH I & SHOULDER HEALTH reformer classes teach the primary movement strategies to understand neutral spine and core control. The POWER reformer class practices the pilates principles with weight lifting movements, both preparing you in form and strength. These 3 classes are HIGHLY RECOMMENDED prior to scheduling your screening.

Am I guaranteed entrance to the WLC after the screening?

To ensure safety for each client and a consistent class flow for all students, you are not guaranteed entrance to the class after the screening. If the screening determines difficulty maintaining core control and neutral spine, classes or privates will be recommended prior to lifting heavy weights.

Why is a PT/ Pelvic Floor PT evaluation or Dr/PT approval necessary if I have injuries or pelvic floor symptoms?

Injury prevention is a key aspect of our Weight Training Program. An injury does not have to prohibit you from weight lifting, but clearance by a PT or Dr is required to assure your practice is safe for any acute injuries. 

A Pelvic Floor Evaluation or clearance from PT is required if experiencing prolapse or symptoms of pelvic floor dysfunction to assure each student is improving full body health without risk of  injury or increasing symptoms.

What happens if I discover injuries or develop pain from lifting?

It is not uncommon for aches, pains, or injuries that may be dormant in your body to arise when challenged by weight lifting. It is important to learn to listen to our bodies, and to discuss injuries that arise with your instructors to create an appropriate plan of action for healing. Through our private pilates, Physical Therapists, Rolfers, and Osteopath referrals, we will help guide you through any bumps in the road to avoid reaching a dead end path.

Can I use my reformer pass or plan for the Weight Lifting class?

The WLC pass is separate from the reformer class pass or plan. The WLC is a higher price due to a smaller class size and primary instruction by Physical Therapists.

Can I use my insurance or HSA/FSA?

Insurance: Ask your insurance if you can be reimbursed for out of network group PT classes.

Get a Dr’s prescription as is necessary for your insurance provider.

Request a super bill from Monarch Pilates to submit to your insurance for reimbursement. 

HSA/FSA: Complete the TRUEMED application or request Dr’s letter of medical necessity. Submit LMN with Monarch Pilates receipt to HSA/FSA for reimbursement.

Still have questions? Contact the studio.