by Shelia at Longevita Pilates & Yoga Studio
One of the most unique (and powerful) features of Reformer Pilates is the use of springs for adjustable resistance. If you’ve ever taken a Reformer class at Longevita, you’ve likely noticed your instructor changing spring settings between exercises — and maybe you’ve wondered why.
Well, those springs are doing more than just adding “challenge” — they’re helping you build strength, improve control, and move more intentionally. And understanding how Reformer springs work can completely change how you approach your workouts.
In this blog, I’m breaking down the mechanics of Reformer springs, what they do for your body, and how to use them effectively so you can get the most out of every session.
What Are Reformer Springs?
Reformer springs are what provide resistance in your Pilates workout. They attach to the carriage of the Reformer and are color-coded by intensity (typically light, medium, or heavy). As you push and pull the carriage, the springs challenge your muscles in both directions — making this a full-body strength and stability workout every single time.
Springs provide resistance AND assistance depending on how they’re used, which is what makes Reformer Pilates incredibly versatile — whether you’re recovering from injury or working toward peak performance.
How Springs Provide Resistance
- Resistance Levels: Each spring offers different resistance (measured in lbs/kg), allowing you to dial in your workout for your needs. Lighter springs support mobility and rehab, while heavier springs require more muscle power and control.
- Adjustable Tension: You can easily add or remove springs or adjust hook positions. This flexibility is key for progress as your body grows stronger and more coordinated.
- Dual Action: Springs work in both pulling and pushing exercises — engaging muscles you didn’t even know you had (hello, deep stabilizers!).
Types of Springs at Longevita
- Light Springs (White): These springs are incredibly versatile. They can be added for just a little extra resistance, used with a rehab or mobility focus, or — as many of our clients quickly discover — they can challenge your control and precision more than you’d expect. Light doesn’t always mean easy!
- Medium Springs (Blue): The “just right” springs. Medium springs offer a balanced level of resistance that works well for most full-body exercises. They’re ideal for mastering form, improving endurance, and can feel like light springs depending on the focus of the movement. Great for building strength without sacrificing alignment.
- Heavy Springs (Red): Ready to up your game? These springs are for you. Heavy springs provide the most resistance and are perfect for building muscle, increasing intensity, and challenging core stability. You’ll need focus, control, and strength to move well with these!
Why Springs Make Reformer Pilates So Effective
At Longevita, our Reformer classes aren’t just about exercise — they’re about building a resilient, balanced, and functional body. Here’s how springs support that mission:
- Customized Workouts: Whether you’re brand new or a long-time mover, springs make every workout customizable.
- Deep Muscle Activation: Resistance wakes up your core and stabilizers for more strength, better posture, and injury prevention.
- Functional Strength: Pushing and pulling in multiple planes of motion mimics real-life movement — helping you age better, hike stronger, and garden longer.
- Core-Centric Training: Springs challenge your core without endless crunches — think smarter, not harder.
Shelia’s Tips for Using Springs Effectively
- Start Light, Move with Intention: Don’t be in a hurry to “go heavy.” Focus on form, control, and breathing.
- Form Over Force: Correct alignment beats high resistance every time. Slow and steady wins the longevity race.
- Vary the Load: Different springs for different goals. Use heavier springs for footwork and legs and go lighter for arms or coordination-focused movements.
- Ask Your Instructor: At Longevita, we’re here to help you learn how to use the springs to support your goals. Don’t be shy—ask questions!
The Longevita Approach
At Longevita, we believe in education, empowerment, and creating lifelong movement habits. Knowing how your Reformer works — and why we use different spring tensions — is just one way we help you move smarter and feel better.
Whether you’re here for strength, flexibility, posture, injury prevention, or just to feel amazing in your own skin… understanding your springs is part of the journey.
