There are endless spring combinations on reformers, resulting in endless possible choices. Here at PPF we have two main options for clients for almost every Matwork and Reformer exercise: Level 1 and level 2.

We often get asked by client’s what level we think they should choose. In this blog, we will break down what these levels mean, which level applies to you and when to change levels so you can determine what level suits you for every Pilates exercise and every Pilates class.

Definition of level 1 and 2

A level 1 option usually refers to either a beginner, someone returning from time off/injury or someone who needs more assistance during exercises.  

A level 2 option usually refers to someone who has been practicing Pilates for at least 6 months (2-3 times per week) or someone who is very body aware and can pick up the exercises quickly with a good understanding of the purpose of the exercise.

Now this may seem quite straight forward, but like everything in life, there is a little more to it! There are hundreds of reformer exercises with at least 1-2 different spring options for each exercise. Then those exercises have five plus variations, which may need slightly different spring combinations. There are many ways to change the intensity during Matwork classes too! When doing Pilates push-ups for instance, level 1 could be doing the exercise on your knees, while level 2 would advance to completing push-ups on the toes. This is why we have a level 1 and level 2 option for each movement to help simplify it.

Some Reformer exercises are ‘easier’ with a lighter spring, but some exercises are actually ‘harder’ with a light spring too. In Matwork classes, sometimes staying on a level 1 option can be more challenging as it requires you to focus on engaging the deep stabilising muscles and connecting in with your breath.

This is why it’s so important to listen to the instructor when they are explaining the springs and the levels so you can choose accordingly. How your instructor explains the exercise can assist you with deciding what level you are for that particular exercise.

Determine your personal goals to help choose your level

The best piece of advice I can give is to remember why you started Pilates and what your goals are. If your goal is to increase core strength, you may want to lean towards to the lighter spring option. This will challenge your deep core stability and also the muscles surrounding the joints.If you’re goal was to perhaps increase your cardio vascular health or overall strength, you may want to lean towards a heavier spring to make your global muscles do a little more work. In saying this, you need to have a strong core to be able to handle heavier springs.

The springs are not set in stone

This is such an important note and does refer to Reformer Pilates specifically, however, you could also apply this to resistance band and free weight strength in Matwork classes. You can always change your springs if they’re not right for you. No one will ever judge you for swapping your springs to make Pilates the best experience possible.

If you have tried all of the spring options given to you by the instructor and the movements still don’t feel right, ask the instructor if there is a third option. The instructor will always be able to help with spring tension as there are other modifications that can be made on the reformer such as lengthening or shortening the straps or moving the spring bar forwards or backwards. Never feel obligated to be working at a particular level. It is more important to focus on your individual goals and what level you feel your body is capable of working at during class.

You can change between levels during the class

On a similar note, you don’t need to stay with the level 1 or 2 options during the entirety of the class! You may have great pelvic stability and strong legs so you might be able to handle the level 2 options for leg work, but you may have a weaker upper body so the level 1 options for arm work would suit the best. You may also find that some days you can handle the more challenging spring options and other days you need to go a little easier on yourself, which is perfectly normal!

Pilates was created to serve the body that you have on the day. It’s not about improving or increasing springs every single time. Pilates should make you feel taller, better aligned and give you energy, so it’s important to listen to your body and what it needs on the day. As stated above, if you can’t seem to find the right springs for your body, ask one of our lovely instructors to help you. They want you to have the best Pilates class possible and help you achieve your goals!

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Cold weather keeping you out of the studio? Click here to read our tips to staying motivated to achieve your Pilates goals during winter!

Matwork vs Reformer Pilates... What's the difference? Click here to find out more.

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