STRONGER.

You will find all of these workouts within the “STRONGER” categorgy in our on demand workout library.

This will now be the first thing you see under our featured carousel within the “BROWSE” page.

Each workout is seperated into it’s own individual collection. Instructions, reps and sets for each exercise can be found in the description of the collection.

Make sure you read the description of your workout throughly before starting.

When selecting your weight, choose one that challenges you while still allowing you to maintain proper form throughout the entire set.

The last few reps should feel challenging, but you should still be in control. If you finish the set easily and feel like you could do several more reps, the weight is too light.

If you’re struggling to complete the set with good technique, it’s too heavy.

You may need different weights for different exercises. Larger muscle groups like glutes and legs can typically handle more than smaller muscles.

Most importantly, it’s important to understand that the right weight is specific to your body and strength level. You are the only person who can determine the ideal weight for your training.

Progress comes from increasing weight when you feel ready, not from lifting what someone else is lifting.

Increase your weight when the current one no longer feels challenging.

If you can complete all your sets with ease, maintain perfect form, and still have energy for extra reps, it is time to go heavier.

The goal is to feel fatigued by the final few reps of each set without losing control or compromising technique. You should feel like you are working for it, not cruising through.

Progressively increasing your weight over time is key to building strength and seeing results.

Always prioritise form and only increase when you are confident you can lift heavier safely and with control.

To see maximum results from this style of training, it’s important to stay consistent and repeat the same workouts each week for a MINIMUM of 4-6 weeks.

Repeating this style of workout allows your body to adapt, build strength, and improve over time. Constantly switching workouts can interrupt progress and make it harder to track improvements.

As you get stronger, applying progressive overload (gradually increasing your dumbbell weight) is key to continuing your progress and avoiding plateaus.

Alongside consistency, make sure you are giving your body enough time to recover with quality sleep, rest days, and stress management.

Adequate protein intake (at least 1.6–2.2g per kg of body weight per day), quality sleep, proper hydration and stress management are essential. Without these, the benefits of any training style will be limited.

To balance heavier strength training with intense, strength-based Pilates (like ours) and still see the best possible results, your weekly schedule should be structured around your specific goals, your recovery capacity, and the areas you want to prioritise.

If building lean muscle in your lower body (for example, glute growth) is your goal, aim for 2 to 3 STRONGER glute focused/ lower body sessions per week, paired with 1 Pilates session focused on upper body and core, and 2 to 3 full body Pilates classes to support mobility, endurance, and overall strength.

If your goal is core definition, full body strength and improved fitness, focus on a balanced mix of strength training and Pilates that targets the whole body consistently. For example:

2 STRONGER full body dumbbell workouts per week, combined with 3-4 Pilates sessions that focus on a mix of strength and dynamic full body movement.

Remember: nutrition will always play a key role in your results.

If your goal is simply to have fun with your training, then choose the movement that feels genuinely good for you! Just make sure to structure your week so that you’re not over working specific muscle groups, for example, avoid two consecutive days of heavy strength training targeting the same muscle group without adequate rest & recovery.

No, not at all! These workouts are just an addition for any members who are looking to add strength training into their weekly routine, or who have specific goals that are based around building lean muscle mass.

Everything about our on demand library will remain the same, including our weekly Pilates training schedules and weekly uploads.