ACSM's new pre and postnatal exercise guidelines just came out, and there are several substantial changes. We talk through them, the evidence behind each one, and what they mean for Pilates instructors.

Links:

• Narrative review of exercise dose during pregnancy here
• Exercise and pregnancy in recreational and elite athletes here
• Systematic review of supine exercise during pregnancy here
• Systematic review on the benefits of aerobic and resistance training on maternal health and perinatal outcomes here
• Resistance training reduces need for insulin in pregnant women with gestational diabetes here
• ACOG position on exercise during pregnancy and postpartum here
• ACSM's Guidelines for exercise testing and prescription 12th ed here

Connect with me on Instagram: @the_raphaelbender

Connect with Nicole on Instagram: @clinicalpilatescoach

Download a free course guide:

• Pilates Certification
• Teaching Mastery Program

Raph and Heath share their journey from rigid STOTT Pilates rules to a science-backed, minimalist approach to teaching.

Discover why doing less—fewer cues, less correction, and simpler programming—gets clients better results, more flow, and deeper engagement.

Connect with me Raph on Instagram: @the_raphaelbender

Connect with Heath on Instagram: @contrologycollective

Download a free course guide:

• Pilates Certification
• Teaching Mastery Program

In this episode, Raphael and Heath challenge the myth that Pilates doesn’t build strength. They break down the science of strength adaptations, clarify what “strength” really means, and explain how Pilates can be a legitimate strength training method—when done right.

Key Topics:

• What counts as “strength” and how it’s measured
• Why effort (not burn or soreness) drives adaptation
• How load, reps, and proximity to failure matter more than equipment
• Debunking common myths around bodyweight vs. external load
• How to apply strength principles in Pilates for real results

Takeaway for Instructors:

You can—and should—train your clients for strength using Pilates. This episode will give you the tools to do it.

Connect with me on Instagram: @the_raphaelbender

Connect with Heath on Instagram: @contrologycollective

Download a free course guide:

• Pilates Certification
• Teaching Mastery Program