This episode is Part 2 of a live lecture I gave for our Diploma students at Breathe Education — and it picks up where last week’s episode left off.

If you haven’t listened to Part 1 yet, go back and do that first. It covers all the foundational concepts about what strength actually is, and how it works in the body. This episode builds on those ideas and will make way more sense once you’ve got that base.

Heads up: This one’s visual. To get the most out of it, download the lecture slides and follow along while you listen.

Download the slides here: https://breathe-edu-downloads.s3.amazonaws.com/Diploma%202024%20How%20to%20build%20strength.pdf

In this episode you’ll learn:

• What actually creates strength — and why most Pilates programs miss it
• How to deliver real change for clients without more time or harder workouts
• The simple cues and tweaks that turn “movement” into actual progress
• Why exercises need to be hard enough to work — and how to know if they are
• How often you really need to train to maintain, build, or maximize strength
• Why stability, long muscle lengths, and rest matter more than fancy choreography
• How to make Pilates-based sessions more effective — without changing your style
• The truth about core training and why it’s not what you think
• How to use strength principles to get better results starting tomorrow

Whether you’re a Pilates instructor, personal trainer, or movement nerd — this will open your eyes to what really drives results, and how to start applying it right away.

Connect with me on Instagram: @the_raphaelbender

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• Pilates Certification

This episode is a recording of a live lecture I gave on the Physiology of Strength Training for our Diploma students at Breathe Education.

If you want it to actually make sense — and go deep — I highly recommend downloading the PDF lecture notes and following along while you listen.

Download the notes here: https://breathe-edu-downloads.s3.amazonaws.com/Diploma%202024%20Physiology%20of%20strength%20training.pdf

In this episode you’ll learn:

• Why strength ≠ hypertrophy
• The 5 actual mechanisms that make you stronger
• Why lifting to failure builds muscle — even with light weights
• Why muscle activation, soreness, and “feeling the burn” don’t matter
• What you really need to do to build strength (and what to ignore)

Whether you’re a Pilates instructor, personal trainer, or just a strength nerd — this one will probably blow your mind.

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification

I think there are 2 incorrect assumptions that lead people to the mistaken idea that isolation exercises are useful - they're not.

I break down those beliefs, make the case for using simple compound movements, and share the top 6 movements I use with clients (and myself).

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification

I think we go about this all wrong in Pilates. In this episode, I share my (non-legally binding) thoughts.

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification

These are the strategies I used in my own studio, and that I use with my coaching clients to increase profits quickly.

Enjoy.

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification

In this episode, we break down the key research on hypermobility and scoliosis, cutting through myths and weak evidence. Learn how hypermobility affects pain sensitivity, the real relationship between scoliosis and back pain, and why most exercise studies for scoliosis are low-quality. If you’re a movement professional or just curious about the science, this episode is for you.

What we'll cover:

• What hypermobility really is and how it affects more than just the joints
• Does scoliosis actually cause pain?
• The surprising lack of strong evidence for scoliosis-specific exercise
• Practical takeaways for movement professionals

Resources mentioned in the episode:

• Download PDF lecture notes with citations here

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification
• Visualized Anatomy

Probably everything you were taught in your certification about back pain is wrong. Lifting heavy doesn’t wreck your spine. “Bad posture” isn’t the cause. Avoiding movement? That’s likely making things worse.

In this episode, we break down the myth that spinal load and “incorrect movement” cause low back pain. We’ll cover:

• Why research shows no strong link between lifting and chronic back pain.
• The biopsychosocial factors that matter far more than technique.
• How Pilates instructors can help clients move with confidence, not fear.

References mentioned in the episode:

• Insufficient Evidence for Load as the Primary Cause of Nonspecific (Chronic) Low Back Pain. A Scoping Review here
• Should Exercises Be Painful in the Management of Chronic Musculoskeletal Pain? A Systematic Review and Meta-Analysis here, your biggest takeaway or share this with a fellow instructor!

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification
• Visualized Anatomy

This is what we've learned over a decade and a half of building a successful business with amazing people - how to attract the exact right people - the answer might surprise you!

Read about Breathe Education Culture here: https://breathe-education.com/culture/

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification
• Visualized Anatomy

In this episode, I share my thoughts on why we should spend less time on fine details, and more time on working our clients through range, under load, with control.

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification
• Visualized Anatomy

Why are we still hanging on to the idea of neutral spine in the Pilates world? It's not even part of Pilates, and it's certainly not science-based. Plus, it's just plain illogical.

Resources mentioned in the episode:

• You can bias lower abs from upper abs by doing posterior pelvic tilt vs ab curl here
• People with LBP lift with LESS flexion in their lumbar spine here
• There was low-quality evidence that greater lumbar spine flexion during lifting was not a risk factor for LBP onset/persistence or a differentiator of people with and without LBP here
• Spine posture in general has not been shown to be a causal factor in LBP according to a systematic review of systematic reviews in 2020 here

Connect with me on Instagram: @the_raphaelbender

Download a free course guide:

• Pilates Certification
• Visualized Anatomy