Pilates at Surviving Strong

Pilates at Surviving Strong is strength-focused, thoughtfully coached, and designed to support real bodies and real lives. We offer several Pilates class formats, each with a specific purpose, pace, and training focus.

Rather than a one-size-fits-all approach, our classes are intentionally designed so you can choose the experience that best supports your body, your goals, and how you want to train.

Our instructors will always coach and support you. To make that work well, each class is taught with a clear intent — and choosing the right fit matters. If you’re unsure where to start, we’re happy to help guide you.

How to pick the right Pilates class?

Each Pilates class has a specific focus and feel. These questions can help you find the best fit. Please reach us at Hello@SurvivingStrong.org or call/text to 215-944-4440 and we are happy to help you find your best fit..

I’m new to Pilates. Where should I start?

If you’re new to Pilates or returning after time away, Stability & Control is the best place to start. This class moves at a deliberate pace, focuses on building strength and confidence, and helps you learn how to use the Pilates apparatus effectively.

👉 Learn more about Stability & Control below.

I’ve done Pilates before and want a full-body workout.

If you’re comfortable moving your body and want a balanced, full-body experience, Strength & Length is a great fit. This class combines strength and mobility through flowing movement and purposeful transitions.

👉 Learn more about Strength & Length below.

I have back issues, and need to be mindful of how I move.

If you’ve been told to be careful with your back, have a history of spinal issues, or simply feel better staying more stable through your spine, Strength & Length – Neutral Spine may be a great fit. This class focuses on building full-body strength and coordination while staying primarily in a neutral spine.

👉 Learn more about Strength & Length – Neutral Spine below.

What if I have injuries, limitations, or concerns about my body?

Our instructors are trained to offer reasonable modifications and guidance within each class. Choosing the class that best fits your needs helps those modifications work well. If you’re unsure where you fit, we’re always happy to help you decide.

I’ve done Pilates before and I’m looking for a challenging, fast-paced workout.

If you enjoy a higher-energy pace and have a solid foundation with Pilates movements and apparatus, Power & Precision offers a more dynamic, demanding experience with faster transitions and complex sequences. while staying true to the control, precision, and quality that make Pilates so effective. (Check out "Am I ready for Power & Precision" below for some specific ideas of skills needed.)

Even if you’ve done Pilates elsewhere, we recommend starting with Strength & Length to get familiar with our equipment, teaching style, and movement approach. From there, you’ll be well prepared to explore other formats that build on this foundation.

👉 Learn more about Power & Precision below.

👉 Learn more about Strength & Length below.

I feel stiff and want to improve my flexibility.

If you’re looking to move better, feel more open, and improve how your body moves overall, Mobility & Flexibility is a great option. This class focuses on range of motion and intentional movement.

👉 Learn more about Mobility & Flexibility below.

What if I’m not sure which class is right for me?

That’s completely normal. Start with Stability & Control, or ask one of our instructors or staff for guidance. We’re here to help you feel confident choosing the class that supports you best.

👉 Learn more about Stability & Control below.

Stability & Control

**Build strength, confidence, and body awareness through controlled, intentional Pilates.**

**What This Class Focuses On:**

Deliberate pace with simple transitions

Neutral spine–based strength and stability

Learning to use the Pilates apparatus effectively

**This Class Is a Great Fit If…**

You’re new to Pilates or returning after time away

You want to build confidence and understand the work

You prefer a steady, supported pace

**This Class May Not Be the Best Fit If…**

You’re looking for fast-paced or highly flowing movement

You’ll be coached closely at a steady pace, with reasonable modifications offered as needed. Each session is responsive to the room while staying grounded in controlled, neutral-spine–based work, so everyone can move with confidence and purpose.

Mobility & Flexibility

**Improve how your body moves through intentional mobility and range-of-motion work.**

**What This Class Focuses On:**

Deliberate, flowing sequences

Joint articulation and range of motion

Body awareness and movement quality

**This Class Is a Great Fit If…**

You want to improve how your body moves

You feel stiff or restricted in your movement

You enjoy intentional, exploratory movement

**This Class May Not Be the Best Fit If…**

You’re looking primarily for strength-based training

**Expect deliberate pacing and thoughtful guidance as you explore your available range of motion. You’ll be encouraged to move with control and intention.**

Strength & Length

**Build full-body strength and mobility through flowing, purposeful Pilates.**

**What This Class Focuses On:**

Full-body strength and mobility

Flowing movement and transitions

Using the Pilates apparatus through varied spinal motion

**This Class Is a Great Fit If…**

You want a strong, focused full-body workout

You’re ready to move between exercises and learn flowing transitions

You want to feel strong and mobile

**This Class May Not Be the Best Fit If…**

You need to avoid spinal movement most of the time

Expect a balanced class that moves as a group. Modifications are available, but the overall pace and structure of the session are maintained as we build strength and mobility through the Pilates method.

Strength & Length - Neutral Spine

**Train full-body strength and coordination in a neutral spine for focused, intelligent movement.**

**What This Class Focuses On:**

Neutral spine maintained throughout

Full-body strength and coordination

Flowing movement and transitions

**This Class Is a Great Fit If…**

You want a strong, focused full-body workout

You enjoy precision, control, and intentional movement

You have spinal limitations (e.g. rods or fusion, disc issues, stenosis or osteoporosis.)

**This Class May Not Be the Best Fit If…**

You’re looking for full range of motion spinal movement

Expect a challenging, focused class that stays primarily in a neutral spine. You’ll be coached to work efficiently and with intention, building full-body strength through thoughtful, purposeful movement that supports how your body performs.

Power & Precision

**Challenge strength, coordination, and endurance through fast-moving, dynamic Pilates.**

**What This Class Focuses On**

Continuous pace and frequent fluid transitions

Complex, full-body sequences

Strength, coordination, and stamina

**This Class Is a Great Fit If…**

You have a solid foundation and fluency with Pilates movements and apparatus

You enjoy a higher-energy pace

You want to push your physical capacity

**This Class May Not Be the Best Fit If…**

You prefer slower pacing or detailed breakdowns

**Expect minimal breakdown and a faster, continuous pace. Not every movement is for everyone every day, and observing or sitting out briefly is a normal part of the process.**

Am I Ready for Power & Precision?

Power & Precision is our most dynamic Pilates class. It moves at a faster pace with fewer breakdowns, and it assumes a level of comfort with both the Pilates apparatus and the work itself.

You don’t need to be perfect — but this class works best when you already feel confident, fluent, and able to keep moving.

You’re likely ready if most of the following feel familiar:

Movement Skills

You’re comfortable moving through:

spinal flexion (for example: Ab Series or Stomach Massage without removing flexion)
spinal extension (such as Pulling Straps with a chest lift)
weight-bearing positions like planks on hands and toes
standing on the reformer for front or side splits without relying on hand-held support

Apparatus Comfort

You’re able to:

adjust the footbar smoothly through different positions
recognize and set up a long box vs. short box
step onto and move on the carriage with confidence
understand basic spring differences (for example, tower springs loaded from the top vs. bottom)

Movement Fluency

You recognize and can move through sequences such as:

the Long Stretch Series (Long Stretch, Up Stretch, Down Stretch)
the Rowing Series
Backstroke through Teaser
Tower work like High Tower or Parakeet

(These are examples — not an exhaustive list.)