High Energy Week
You feel strong, ready, and capable. This is the week to push intensity, build power, and challenge your edge. Your hormones are supporting peak performance — your body is primed for load, speed, and challenge. Lean into it. This is where you build the strength that carries you through every other season.
Low Energy Week
Honor the dip. This is not weakness — it is wisdom. Softer sessions, longer holds, and more breath work allow your body to consolidate the gains from your high energy phase. Building strength without burning out is a skill. This season teaches you that rest is not the opposite of progress — it is part of it.
Menstrual Reset
Gentle movement that supports without depleting. During your menstrual phase, your body is doing important work — let your movement practice honor that. Reduce intensity, prioritize comfort, and maintain connection to your body. Movement is optional here. If you show up, we meet you exactly where you are with warmth and zero pressure.
Postpartum Return
Welcome back to your body. The postpartum journey is deeply personal, and your return to movement should reflect that. This season focuses on gentle core reconnection, pelvic floor integration, and patient rebuilding. There is no rushing. There is no timeline. There is only meeting your body where it is today and supporting its healing with care, precision, and intention. Always consult your healthcare provider before beginning.
Perimenopause Strength
Strategic strength loading that supports bone density, hormonal balance, and energy regulation through this transition. Perimenopause is not a decline — it is a doorway. Your body needs different things now: more weight-bearing work, more balance training, more intentional loading. This season gives you the tools to build resilience, maintain muscle mass, and support your hormones through movement that matters.
Stress Recovery Mode
When life's load is heavy, your movement practice becomes medicine. This season is for nervous system regulation through slow, intentional movement and extended breath work. Stress is not just mental — it lives in your jaw, your shoulders, your hips, your breath. This season addresses all of it. We do not add load to an already overloaded system. Instead, we create space, release tension, and gently guide your nervous system back toward calm.
Discover Your
Movement Season
Answer three questions and unlock the training approach that matches exactly where your body is right now. Your season can change week to week — and that is the whole point.
How It Works
Four simple principles that make Movement Seasons the most intelligent way to train. No rigid schedules. No guilt. Just movement that matches your body.
Check In
Start each week by honestly assessing your energy, stress level, and physical state. Take the quiz or simply choose the season that resonates.
Match Your Season
Your season determines your intensity, breath patterns, tempo, and load. The same exercise can live in multiple seasons — the execution changes.
Train With Intention
Follow the session designed for your current season. Every rep, every breath, every hold is calibrated to where your body is today.
Evolve Fluidly
Your season shifts as you do. No guilt about changing. This is not a linear program — it is an intelligent system that grows with your life.
Frequently Asked Questions
What are Movement Seasons in Pilates?
Movement Seasons are training phases based on your body's current state — not difficulty level. Six seasons (High Energy, Low Energy, Menstrual Reset, Postpartum Return, Perimenopause Strength, Stress Recovery) adjust intensity, tempo, and exercise selection to match your body's needs.
How do I know which Movement Season I'm in?
Take the free Movement Season quiz on PilatesForWomen.com. It assesses your current energy level, hormonal phase, stress load, and recovery capacity to recommend the right training intensity and session types for right now.
Do Movement Seasons change every week?
Seasons can shift weekly, monthly, or stay stable for longer periods. They follow your body's natural rhythms — menstrual cycle phases, life transitions, stress levels, and seasonal energy changes. The key is listening to your body and adjusting accordingly.
Can men use Movement Seasons?
While designed for women's hormonal cycles and life stages, the underlying principle — matching training intensity to current physical and mental state — benefits everyone. The stress recovery and energy-based seasons are universally applicable.