“My doctor recommended that I do more core work and I’ve always heard that Pilates is a great way to train the core. I know there’s a plethora of content out there for Pilates, but much of it caters to women as the main demographic and it felt odd to be a guy looking to do pilates when I’m not the intended audience for most cases.”
The post above titled “Pilates marketed to men?” popped up on Pilates Reddit a few days ago. Many people view Pilates as a fitness modality for women, however, we, Pilates teachers, know that Pilates benefits both men and women. It was great to see the number of men answering the thread and saying how much they love Pilates and mentioning great Pilates teachers who are men.
Here is another example of how the public (and especially men) views Pilates. One of my clients whose website I manage recently received a question from a potential client through her contact form “My sister takes Pilates and explained to me what it is. It seems exactly like what I need. But your website shows only women doing Pilates. Will I feel awkward being the only men in your classes? Or are there other men that take Pilates at your studio?”
I think it’s time to show that Pilates is FOR men. Maria Andresino, our featured Pilates expert, shares how teaching Pilates to men is different as well as her best tips for teaching men.
I love teaching Pilates to men. There… I said it. And here’s why: they tend to start skeptical, really work hard, and greatly benefit from the results!
Not to alienate the 70% of my clientele that are women, trans, or non-binary — but my workouts with (cisgender) men often include more exercises, move faster with less explanation, and have a more “athletic” focus. While all clients can have quick and lasting results with Pilates… It’s especially gratifying to have a man walk into my studio hunched over with chronic back pain and have him walk out standing tall, without pain — to hear him say “that was a lot harder than I expected” and book more appointments because he truly sees the value!
More and more men are adding Pilates to their fitness program. The “Pilates is just for women” stigma has faded in recent years as recognition of the benefits of Pilates have become mainstream – especially with an aging population and high-performance athletes. More men are finding Pilates mainly because IT REALLY WORKS! Who doesn’t want better posture, a more flexible spine, a strong core, and improved performance?
Made for Men by a Man
Joseph Pilates was a real “man’s man” — He smoked cigars and drank beer. (It’s said the design of the barrels and the magic circle were inspired by a whiskey keg.) He was a boxer, skier, wrestler, and inventor. Ok, so he wore little white gymnastic trunks and often went shirtless … but he was always in pursuit of the perfect male body.
At the outbreak of World War I, Joseph Pilates was working as a circus performer in England (and some say a self-defense instructor at Scotland Yard) when he was interned on the Isle of Man as an “enemy alien” with other German Nationals. During this time, Joe created his system of exercises for the men (and some women) of the camp. After his release, when he was asked to train the German Secret Police, he decided to immigrate to the United States. He met his wife, Clara on the voyage and together they opened a studio for “Physical Culture” in New York City.
His exercise system began to develop a female following as many of New York’s ballerinas and modern dancers found him to rehabilitate injuries. While his methods may have developed a reputation of being “for women”— his intentions were always that ALL bodies would benefit from his method.
That’s the beauty of Pilates. It works on every body — every shape, size, age, and gender!
Why Pilates for Men?
1. They Get Deep
It’s no big secret that men have more muscle mass than women, particularly in the upper body. (My clients know how much it bothers me that those assigned male at birth can do pull-ups with more ease than women.) However, men tend to be weak in small muscle groups like the deep abdominals, deep spinal muscles, inner thigh/groin, and hip stabilizers. In addition, men can be more imbalanced since they tend to train more upper body and front (anterior) muscle groups.
A huge component of Pilates is about developing balanced muscle — both in the large and small muscle groups — particularly those that strengthen the core and stabilize the joints. The result is better functional mechanics of the pelvis, spine shoulder, hip, and more. Having all of these areas properly function at maximum efficiency makes it easier to build strong pecs, bulging biceps, and beefy legs. I always tell my clients who lift that Pilates helps me to lift heavier and safer!
2. They Get Loose
More testosterone means more muscle. More muscle means tightness –and tightness can lead to injury. We know that most men are less flexible due to differences in hormones and connective tissues. Just try having a group of men sit up straight with their legs out in front of them, or lie on their backs with straight legs in the air — most will be miserable. Gaining flexibility in tight hamstrings and a tight lower back can have immediate results on reducing daily pain. Plus, more flexibility means more mobility, which can improve performance in everyday movement and sports
In addition, men have a tendency to “grip” and “muscle through” exercises. Pilates can teach focus on the efficiency of movement. Using only the minimum energy needed to perform a movement leaves other muscles free to “do their thing” and gives you power when you need it!
3. They Get Control
It’s been my experience that many men have less of a mind/body connection than their female counterparts — especially when it comes to the pelvis — which is key to a strong core. (Just try teaching pelvic clock to your husband, dad, or grandpa!)
I also find men are less in tune with breathing — another critical connection and a key component of the Pilates method. With Pilates’ attention to control and breath, both men and women develop better balance, coordination, proprioception, and neuromuscular control.
Muscles By Gender
A 1985 study from the “Journal of Applied Physiology” determined that:
- Men had an overall average of 72.6 pounds of muscle compared to the 46.2 pounds found in women.
- The men had 40% more muscle mass in the upper body and 33% more in the lower body.
- In addition, their muscle was slightly stronger than a woman’s — about 5 to 10 percent, largely due to larger muscle fibers
Men have more fast-twitch muscle fibers — the ones that produce power— vs. slow-twitch fibers which are better for endurance. This makes female muscle more fatigue-resistant and faster to heal.
Over the age of 40 we begin to lose muscle at a rate of 3-5% a year partly due to diminishing hormones — a condition called Sarcopenia. Interestingly, research shows that men actually lose muscle faster than women. It may not appear this way because women typically have less muscle to lose.
Tips for Teaching Men
I’ve been teaching men for over 30 years through Pilates and Personal Training. While I don’t change a session completely for men, I do make small changes to my cueing and exercise choices.
1. Modify the Session Design
Go harder and make them sweat. I know… the point of Pilates is NOT to go harder but you still have to “hook” men with a challenging and effective workout (especially if they’ve been dragged to class by their significant other.) Men can handle more weight for some exercises, particularly for the upper body. They won’t come back if they feel like it’s not worth their time.
However, as Pilates teachers we know that sometimes less weight is more. You can challenge stability and balance with lighter weights. I often teach Long Stretch and other planks on a light (blue) spring to illustrate this concept. This will usually make the point and most clients will stop asking to “put some more weight on!”
Choose exercises that strengthen small muscle groups (like inner thighs/groin, deep abdominals, multifidae and rotator cuffs) and stretch/release large muscle groups (like lats, back extensors, quads, hamstrings, and glutes.)
Modify for cranky toes: Some men have trouble bending their toes for positions like plank or kneeling. One solution is to have them stand with their arch or whole foot on the shoulder rest or on a roller, BOSU or brick.
Minimize Choreography: Start with isolated movements and move to integrated compound movements. Start with simple, familiar moves and build up to full-body functional movements from there.
2. Modify Cues
I cringe when I hear a teacher say the words “pelvic floor” in the first session with anyone, but especially a man! I don’t address the pelvic floor with my male clients until I’ve been working with them for weeks.
3. Touch Less
I find men to be more uncomfortable and less responsive with tactile cues (unless you feel comfortable throwing in a little light massage or assisted stretching – they will be grateful for it!)
4. Give fewer instructions
I find that it takes men longer to “get it” and they will “tune out” with too many instructions. I let them perform more reps and I focus on giving only 1 or 2 key points at a time.
5. Be sneaky with modifications
Men are competitive. They don’t want to feel weak, look stupid, or do less than someone else. Rarely will a man try the easier version — but they will always rise to a challenge.
6. Learn to read cues
I find men are more likely to “work through the pain” and not mention that they may be feeling something incorrectly – even if you ask them.
7. Be more literal
Most of my male clients don’t respond to imagery as well as women. Phrases like “lengthen” or “shine your heart” don’t work as well as “sit up straight” or “lift your chest”
8. Be careful of feminine cues
I often use Superman instead of Swan and cue the sternum instead of breasts or bra line. (Though cues involving tiaras and dangly earrings worked great for the drag queens in San Francisco!)
9. Teach efficiency of movement
Men have what I call the “athlete’s problem” of “muscling” through movements. Slow them down and start with a clear setup position for each exercise. Get them to breathe and don’t work so hard. Once they use only the muscles needed they’ll see the benefits of expending less energy and gaining more focused power and strength.
Are You Sold Yet?
While it’s still likely you may be the only man in a class full of women, it’s worth sticking with Pilates. When your friends start asking “What are you doing?” because you look so good, your game has improved, or your pain is gone — tell them it’s Pilates and invite them to class! Joe Pilates would be proud and maybe he would’ve even shared a beer with you!
Now if I can only get you guys to put down the toilet seat!
About the Author
Maria Andresino is owner of Mind 2 Body Fitness Pilates and Personal Training studio in Providence, Rhode Island. She’s been working in the fitness industry for over 30 years in a variety of settings and with a wide range of clients. She holds over 10 certifications in both Pilates and Personal Training and is a self-proclaimed anatomy junkie. Maria strives to successfully integrate her brand of Pilates and Personal Training into every workout!
In addition to running a busy studio and teaching her long-time clients; Maria directs the M2Btt, a 500 hour comprehensive Pilates Teacher Training Certification. Teachers – both new and experienced – seek her out to pass on her unique skills to them and improve their success with clients