Spring tension is a fundamental component of reformer Pilates. Altering the tension changes the essence and feel of all reformer Pilates exercises by creating more or less resistance. This helps to support an exercise and improve control, or make an exercise more challenging. It’s important to understand reformer Pilates spring tension to support your or your clients’ exercise. So, let’s dive deeper.

What is spring tension?

On the Pilates reformer, springs attach the carriage to the gear bar, located at the footbar. As the carriage moves away from the footbar, it creates resistance; as it moves towards the footbar, it removes resistance and facilitates the motion.

Springs create different levels of resistance on the reformer machine and range from light to heavy tension. Different exercises require different levels of spring tension to achieve their intended effect and outcome. In a reformer Pilates class, instructors will inform their participants how many and which springs to use. This advice depends on the reformer machine, as they’re not all the same.

Classical versus contemporary reformer designs

When discussing the spring tension for Pilates reformers, it’s necessary to have a basic understanding of the difference between the classical and contemporary reformers.

Spring tension in the classical reformer

Classical reformer manufacturers closely follow the original blueprints and specifications created by the founder of Pilates, Joseph Pilates. This may include the platform length, width, and number of springs. Classical manufacturers include brands like Gratz®, Legacy®, Pilates Designs® and more.

Classical reformers usually have four springs of the same tension—heavy. When delivering sessions, teachers using classical reformers will usually recommend the number of springs to use depending on the exercise.

Classical reformers also have a wheel bearing system, which stops the carriage from returning too quickly. For example, if you stand at the side of the carriage and use your hand to push the carriage away from the gear bar without using springs, the carriage will not slide back on its own. This means that you have to use your core to draw the carriage back to the gear bar.

Spring tension in the contemporary reformer

Contemporary reformer manufacturers have changed several design features of the classical reformer. Some of these changes include the number of springs and the spring tension. Contemporary manufacturers include Merrithew® (STOTT®), BASI®, Balanced Body® and Peak Pilates®. Some contemporary manufacturers are now including classical design options in their product listings.

On most contemporary reformers, the number of springs can range from four to six, and the tension of these springs varies from extra light, light, medium, heavy, to extra heavy. The springs are colour-coded by tension, which helps people identify the difference.

Contemporary Pilates reformer designs don’t have the same wheel bearing system that the classical reformers have. This means the carriage quickly returns to the gear bar if the user doesn’t control the exercise properly. This increases the risk of injury during reformer exercises unless the user has enough skill and strength to control the movement. In some ways, the apparatus can be a human catapult.

The footbar on contemporary reformers has multiple settings. Adjusting the spring positions changes the space between the footbar and the carriage, affecting the spring’s length and tension.

The stopper/gear bar design on contemporary reformers sometimes has as many as six settings, compared to classical reformers, which have three positions for the gear bar and two positions for the stopper. Instructors only change these settings when a client is extremely tall or inflexible and performing an exercise that uses the straps. This is because someone’s height alters the length of the straps, which in turn affects the spring tension applied to the carriage.

 

What does the spring tension do?

Users can adjust the spring tension to support or resist movement based on the exercise’s purpose.

Using fewer springs or lighter springs on contemporary apparatus has an airier feel. Lighter springs make exercises more challenging and demand stronger engagement of the stabilising muscles to control the movement while maintaining stability.

Using more springs or using heavier springs on contemporary apparatus adds more resistance to movement. Unlike classic gym equipment, this resistance can make the exercise easier by providing greater stability. For those who lack stability, heavier springs will provide support.

As a general guide, if an exercise feels out of control, the spring tension is too light. If an exercise feels constricted or compressed, the spring tension is likely too heavy. This could be because the person is not yet ready for the exercise, which signals to classically trained teachers to take the person somewhere else in the Pilates ‘system’. This could include using another piece of Pilates apparatus to develop and build the necessary skills. For contemporary reformer Pilates teachers, this may be a sign to recommend using a different spring setting or to change the exercise altogether.

The Pilates reformer is NOT a piece of gym equipment

Social media often portrays reformer exercise as similar to conventional gym training, but it isn’t. With gym equipment, adding weight or resistance to an exercise makes the exercise harder, but with the reformer, this isn’t the case.

On the reformer, reducing spring tension can make some exercises much more challenging. Instructors often use fewer or lighter springs to increase difficulty, though the effect depends on the exercise and its intention. It’s also necessary to consider the individual performing the exercise and the direction of the tension, which could be a push or pull movement, because this changes the force production.

Spring tension versus weight stacks

The effects of springs compared to weight stacks, pulleys, or even free weights are very different.

If you imagine holding a spring in your hands and gradually pulling the ends apart, you’ll feel little resistance at first, but the resistance increases as you stretch the spring. The farther you pull the ends apart, the greater the resistance becomes. At the end of the spring’s length, the resistance is maximal.

The above principle applies when using spring tension to perform reformer Pilates exercises. As the exercise’s range of motion increases, the spring tension also increases, reaching its greatest resistance at the end of the movement range.

With conventional resistance training, such as lifting a weight stack or dumbbell, the active muscles usually create their greatest force in the mid-range. This stage of the movement often challenges people the most, though some cheats can assist in moving the weight.

It should be clear by now that Pilates reformers and resistance machines are very different pieces of apparatus. The spring tension on the reformer requires muscles to progressively increase their activation and control of the movement in ways that are different from lifting weights. Throughout the reformer exercises, the resistance itself is constantly changing, and this requires greater engagement of stabiliser muscles to complete the movement. No cheating is allowed.

Applied reformer exercise examples

Let’s provide some practical examples of what we’ve been talking about.

Standing side splits

Heavier springs with this exercise can make it harder to push the carriage away from the gear bar, but they can also support dragging the carriage back in. This effect is almost like having extra muscles helping to do the return work. In contrast, using lighter springs may feel like skating on ice, unless one has sufficient strength to control the motion.

The footwork series

In most sessions, people practise these exercises at the start to warm the body, activate the core, and mobilise the lower limbs. Instructors usually use lighter spring tension so the core muscles control the carriage’s return. Using heavier spring tension turns the same exercise into a strengthening workout for the quads and glutes. Sometimes, people power through the exercise without activating the powerhouse, losing the essence of the exercise.

Legs in straps (frogs or circles)

When the feet are in straps, greater control is required to maintain stability. Using a lighter spring tension will make it much harder to control, and instability will be very noticeable. With heavier springs, more effort is required to press the legs away, but the heavier springs also offer greater support as the carriage returns.

The scooter

Using a lighter spring with this exercise will challenge stability and balance, demanding the powerhouse to work more to control the movement. Alternatively, a heavier spring can be used to activate the glutes.

In contemporary reformer Pilates, instructors commonly recommend using different springs as part of the practice. Some individuals need this adjustment to achieve the exercise’s intended effect. Different spring tensions may also be necessary for different body shapes and sizes to produce a similar result. In contrast, the classical approach usually interprets this adjustment as a signal to move the person elsewhere in the system.

Springs analogies – application to daily life

If the concept of springs seems confusing and technical, think about some of the gadgets and objects used in daily life that use springs. This can include a mattress, stapler, light switch, garage door, car suspension, or brakes. For example:

• Mattresses – firmer mattresses have heavier springs and help to keep you more aligned and stable as you sleep, whereas lighter springs have the opposite effect.

• Car brakes – heavier springs help slow down and stop a vehicle. When the springs wear and lose resistance, the driver may lose control, or stopping distances may increase.

• Staplers – if the spring is too heavy, it requires more effort and force to use the stapler. Light springs can feel ‘springier’ to use. If you have ever used one of those very large staplers used to staple manuscripts, you will understand this concept.

So, does spring tension matter?

Spring tension is not just about adding resistance; it’s about achieving the intended outcome of the exercises. For some exercises, less spring tension is used to challenge stability, but with other exercises, more spring tension is used to assist and control the exercise.

If you really want to understand spring tension, the very best way to learn this is to experience using a range of different brands of reformers and practising different exercises so you can feel the difference for yourself.

When your body knows, you know!

If you want to know how to become a reformer Pilates instructor, don’t hesitate to get in touch with our Careers Team on the number at the top of this page. Alternatively, visit our reformer Pilates course page where you can learn more about the course, entry requirements and study options.

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