Say it Three Times!

In a Pilates Reformer class, a single missed cue can change everything — from the effectiveness of an exercise to the safety of a client. One of the simplest yet most overlooked skills in teaching Reformer Pilates is how you give spring change directions. It may seem small, even trivial, but clear, intentional communication about springs is one of the biggest markers of a confident, organized, and safe teacher.

And here’s the truth: you need to say spring changes three times.
Each time differently.
Each time intentionally.

Why Repeating Matters

If you’ve ever said “Take one spring off” and then watched half the class sit there blankly, you already know the problem. Pilates teachers often underestimate how much information clients are processing at once. Their attention is divided between listening, watching, feeling their bodies, and thinking about what’s next.

When you give a direction, your words enter that busy landscape. The client might be wiping off sweat, adjusting hair, thinking about lunch, or focused on their alignment. Even your clearest cue can easily get lost. Repeating directions — especially for spring changes — isn’t redundancy; it’s clarity. It ensures safety and consistency for every client in the room.

Spring Changes: The Critical Pause

Spring tension determines everything about how an exercise feels and functions.
Too heavy, and a client might strain their back or shoulder.
Too light, and they might jerk the carriage or lose control.

In a Reformer group class, one person missing that change can shift the energy in the room. Maybe someone’s springs are too light, and their carriage slams back. Maybe they’re too heavy and can’t complete the range. The group rhythm falls apart, and suddenly, everyone’s glancing around to figure out who’s “off.”

As the instructor, it’s your job to create seamless transitions that maintain both flow and safety. That’s why repeating spring changes isn’t just about being heard — it’s about setting the stage for success.

The “Three Ways” Rule

You don’t want to sound like a flight attendant reading from a checklist — “One red spring, two blue springs, tray tables upright” — but you do want to ensure everyone hears, understands, and acts. The secret is variation. Say it three times, three ways, naturally built into the rhythm of your teaching.

Let’s look at an example.

Example 1: Transitioning to Short Box Series

Version 1 (Direct Command):
“Take all your springs off except one medium spring.”

Version 2 (Rephrased with Purpose):
“You’ll just need one medium spring — that’s going to give you stability, not resistance.”

Version 3 (Check-In or Visual Cue):
“Everyone’s on one spring, yes? You should see your carriage resting all the way in.”

The first direction gives the task.
The second gives meaning.
The third confirms execution.

By the third version, even the most distracted client will have heard it. You’ve also educated them why they’re doing it — which strengthens retention for the next class.

The Psychology of Repetition

Repetition in teaching is a confidence tool. It’s not just about making sure people follow directions; it also reinforces trust. When clients know that you’re consistent, predictable, and thorough, they relax.

They stop worrying about “Did I do that right?” and start listening more deeply. They learn your rhythm. And as they become familiar with your style, they begin to anticipate your cues, which helps classes flow with less interruption.

The nervous system loves predictability — it creates safety. And safety creates learning.

How to Repeat Without Sounding Repetitive

The goal is to make each repetition sound purposeful, not robotic. Here are a few strategies:

Change the tone or phrasing:

“Take one red spring off.”
“You’ll just need one red spring for this next part.”
“Check that you’re on a single red before we move on.”

Pair verbal cues with body language:

Point toward the springs or use your own Reformer as a visual model.
Demonstrate what the correct setup looks like.

Use timing:

Say it once right before they move.
Say it again as they transition.
Say it a third time as you check the group before beginning.

Link it to purpose:

“We’re taking the spring off so your abs, not your legs, control the carriage.”
“Add that spring to give you stability for this next movement.”

When clients understand the why, they listen more closely the next time.

Managing Multi-Step Transitions

The challenge grows when you give multiple directions at once.
For example:
“Take off one spring, lower your footbar, and grab your short box.”

That’s three separate actions, each requiring attention. Even the most coordinated person can only truly process one or two at a time.

Here’s a better approach:

“Take off one spring — we’re going to use a lighter setup.”
(Pause, watch, confirm.)
“Now lower your footbar all the way down.”
(Pause.)
“Finally, grab your short box and place it in front of the shoulder blocks.”

Each step is bite-sized and clear. You’ll lose a few seconds of transition time, but you’ll gain precision, safety, and client trust. With experience, this pacing becomes rhythmic and efficient — it’s not slower, it’s smarter.

When to Repeat and When Not To

Repeating every single cue would make your teaching feel robotic, but repetition should always happen for anything that changes load, position, or equipment setup.

That includes:

Spring changes
Footbar height adjustments
Box or pole placement
Strap or loop use
Headrest or gear bar settings

You don’t need to repeat every micro cue (“engage your core,” “breathe in”), but you must repeat anything that affects mechanical safety or performance outcome.

If someone misses the breathing cue, no one gets hurt.
If someone misses the spring change, someone might.

Using Repetition to Build Authority

The best instructors sound calm, confident, and sure of themselves. They don’t rush through instructions, and they don’t apologize for clarity. When you repeat with intention, it communicates that you care about the group experience and understand how humans learn.

You’re not nagging — you’re ensuring safety, clarity, and flow.

Think of it like this: if you were leading a team through choreography, you’d count the rhythm multiple times. If you were guiding a group hike, you’d point out the trail marker more than once. Pilates is no different.

Clients should never have to guess what spring they’re on. You’re there to remove uncertainty so they can focus on movement.

Common Pitfalls

Even experienced teachers can fall into habits that make communication murky. Watch out for:

Assuming your regulars know:
Just because they’ve done it before doesn’t mean they’ll remember which spring. Consistency in language reinforces independence over time.
Giving too much information at once:
Layer your cues. First setup, then position, then intention.
Sounding rushed:
Speed communicates anxiety. Slow down, breathe, and lead from presence.
Not visually confirming:
Always scan the room before continuing. It’s better to lose 10 seconds now than to fix confusion mid-exercise.

A Real-World Example

Let’s take “Long Stretch” as an example — a foundational Reformer exercise that demands the right setup.

You might say:

“Add one medium spring.” (Direct instruction)
“You want a single medium spring — that’s what will challenge your core without overloading your shoulders.” (Purpose)
“Look down: one spring attached, footbar up, headrest lifted.” (Confirmation)

Now you’ve covered three learning types — auditory, cognitive, and visual — in one short exchange. The group is set, and your flow remains intact.

The Ripple Effect of Clear Communication

When you model clarity and care, your students absorb that energy. They begin to internalize precision not just in movement but in listening. Over time, they move more efficiently, anticipate transitions, and feel confident in the studio.

New clients especially will feel supported instead of lost — and that creates retention.

Clarity builds confidence.
Confidence builds trust.
Trust builds longevity.

Bringing It All Together

“Say it three times” isn’t about redundancy — it’s about rhythm. It’s a teaching skill that communicates professionalism, safety, and care. It builds your reputation as a leader who runs tight, confident, and grounded classes.

When you think of repetition, think of it as creating harmony between words, body, and flow.
Your job isn’t to rush through exercises — it’s to create an environment where everyone succeeds, safely and with purpose.

So next time you’re teaching and it’s time for a spring change, remember:

Say it clearly.
Say it differently.
Say it again.

Not like a flight attendant.
Like a professional who knows that clarity is kindness — and that safety starts with how you speak.

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Let’s be honest: we’ve all done it at some point. You’re rushing from home, work, or errands, and you head to a Pilates class without giving much thought to what you’re wearing underneath your workout clothes. You throw on leggings, a top, and—without hesitation—your regular bra. After all, it’s just Pilates mat. It’s not running or jumping. How much could it really matter? The answer: a lot. In fact, wearing a traditional bra to Pilates mat class is one of the most common and avoidable mistakes I see women make. It’s not just about fashion—it’s about biomechanics, spinal comfort, and setting yourself up for the best experience possible. What you wear directly affects how your body feels and functions in class. And while Pilates is all about building strength, mobility, and alignment, the wrong gear—especially the wrong bra—can sabotage your comfort, compromise your performance, and even contribute to back pain. Why the Regular Bra Doesn’t Work for Pilates A traditional bra is designed with one goal: to shape and support breasts under everyday clothing. Most are structured with: Rigid underwires that press against the ribcage. Narrow straps that dig into the shoulders. Hook closures that create pressure points along the spine. Materials meant for aesthetics, not breathability or movement. That’s fine when you’re sitting at a desk or going out for dinner. But once you lie down on a Pilates mat and start rolling, curling, flexing, and twisting, all of those design features work against you. Here’s why: Spinal Discomfort – Pilates mat work involves a lot of supine (lying on your back) positions. The hook-and-eye closure digs into your spine, making it impossible to fully relax into the mat. That constant pressure leads to tension and pain. Restricted Movement – Underwires and rigid fabrics restrict natural rib expansion. Pilates breathing is three-dimensional—it requires your ribs to expand outward and back into the mat. A stiff bra limits this, creating shallow breath and less effective core engagement. Strap Pressure – Narrow straps dig into your shoulders during roll-ups, teasers, or any exercise where arms are overhead. Over time, this creates tension in your neck and upper back, distracting you from the precision Pilates demands. Compromised Flow – Pilates is about finding flow and ease. If you’re constantly adjusting straps or wincing at a clasp digging into your back, you’re not flowing—you’re fidgeting. The Importance of Costume Choices in Pilates Joseph Pilates himself often referred to “contrology” as an art form, not just an exercise method. He cared about alignment, grace, and the whole-body experience. What you wear is part of that experience. Think of it as your “costume” for the role you’re playing in class: a student committed to moving with control, precision, and awareness. If your outfit is working against you—pinching, digging, or restricting—you’re not able to embody the method fully. When we talk about costume choices, we’re not talking about fashion statements or brand labels. We’re talking about gear that supports your physical comfort, safety, and performance . What to Wear Instead The good news? There are better options—gear that is designed for movement, breath, and spinal health. Sports Bras with Wide Bands Choose bras without clasps or underwires. Wide, flat bands distribute pressure evenly so there’s no digging when you lie on your back. Look for materials that are stretchy but supportive, allowing ribcage expansion. Straps that Support, Not Dig Racerback or cross-back straps often provide better distribution and freedom of movement. Adjustable but wide straps help customize fit without cutting into your shoulders. Seamless Designs A seamless sports bra reduces irritation from seams or hardware. The smooth surface also means less distraction when rolling or twisting. Breathable Fabrics Moisture-wicking fabrics keep you comfortable, especially in longer classes or when working deeply into your core. Breathability supports better skin comfort and prevents overheating. How the Right Gear Elevates Performance Some may wonder: “Isn’t Pilates gentle enough that it doesn’t matter?” Actually, it’s precisely because Pilates is subtle, precise, and deeply connected to body awareness that gear matters even more. When you’re wearing the right bra and clothing: You breathe better. Your ribs can expand, making core activation more effective. You move better. Nothing digs, pulls, or distracts you. You focus better. Your mind stays on alignment, not discomfort. You recover better. Less unnecessary tension means less strain post-class. Pilates is about efficiency. Every detail—your posture, your focus, your gear—affects how efficient your practice is. The Back Connection Why do I emphasize the back specifically? Because back pain is one of the most common reasons clients come to Pilates. When you wear a traditional bra in class, the hooks and underwires don’t just cause temporary discomfort—they can exacerbate chronic back tension. Imagine lying on a hard clasp for a 50-minute class: your muscles subtly guard and tighten around that pressure the entire time. That’s the opposite of what Pilates is meant to achieve. Pilates builds a strong, supported back by improving spinal mobility, core stability, and posture. Don’t undermine that by placing an uncomfortable piece of hardware directly under your spine. A Personal Note as a Teacher As someone who has been teaching Pilates and Barre for over 26 years, I’ve seen every wardrobe choice imaginable. I’ve seen clients show up in jeans, in slippery socks, in bras with enough underwire to set off airport security. And every single time, their experience was compromised—not because they lacked strength or effort, but because their clothing was working against them. When I suggest a gear change, it’s never about judgment. It’s about giving clients the best chance to feel what Pilates really offers. Once someone experiences the difference—lying comfortably on the mat, breathing freely, moving without distraction—they never go back. The Mental Shift: Valuing Your Practice Here’s the bigger picture: choosing the right gear isn’t just about avoiding pain. It’s about valuing your practice enough to set yourself up for success. You wouldn’t show up to a dance performance in stiff jeans. You wouldn’t run a marathon in flip-flops. And you shouldn’t come to Pilates mat in a regular bra. Your costume matters because your practice matters. Conclusion Pilates is about creating strength, balance, and freedom in the body. But to access all of that, your body needs the right environment—and yes, that includes your clothing. A regular bra has no place in Pilates mat class. It will hurt your back, restrict your breathing, and distract from the flow. Choosing the right sports bra, with the right fit and fabric, sets the stage for comfort, performance, and a pain-free practice. So next time you head to class, take a moment to think about your costume. Give your body the gift of comfort. Because in Pilates, as in life, the details matter. And when the details work for you, the whole experience transforms.

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