Where should I be feeling this?
You’re mid-down stretch on the reformer and someone pipes up: “Where should I be feeling this?” It’s a fair question. But it’s also one we love to reframe at Feel Better Pilates.
Because despite what mainstream fitness culture might suggest, not every movement needs to come with a burn, buzz, or targeted zap to be effective. Sensation is not the sole marker of success. In fact, sometimes the absence of it is a great sign.
The Muscle Myth
Thanks to years of aesthetic-based fitness messaging, many of us have internalised the idea that if we don’t feel a certain muscle during an exercise, it must not be “working.” Cue anxious glances at our glutes, our abs, our biceps… are you awake in there?
But here’s the thing: just because you don’t feel a muscle doesn’t mean it’s not engaged.
A 2020 systematic review on muscle hypertrophy found no strong correlation between perceived muscle soreness and actual muscle growth (Damas et al., 2020). Sensation is incredibly subjective, and factors like nerve sensitivity, fatigue, emotional state, and even where your focus lies can influence what you do (or don’t) notice.
Sometimes muscles won’t feel like they’re doing much at all, even when they’re working hard behind the scenes. Conversely, muscles that are already overworked (hi, hip flexors!) might shout loudly, even when they’re meant to be in a supporting role.
Why It Feels Different for Everyone
The human body is delightfully inconsistent.
Where one person feels a tower arm press in their triceps, another might feel it more through their upper back or abdominals. Neither is wrong.
The difference lies in each individual’s muscle recruitment strategies, prior training, and neuromuscular efficiency. If you’re fresh and focused, you might notice very specific areas lighting up. If you’re fatigued or distracted, that same move could feel entirely different. Hormones, hydration, stress levels, and how much sleep you got last night? All play a role in how movement lands in your body.
This is why at Feel Better Pilates, we’re less concerned about "where" you feel it and more interested in how you’re moving, what your intention is, and whether you’re being challenged in a way that supports growth.
Whole-Body Work, Not Just Mirror Muscles
Pilates isn’t about isolated biceps curls in front of the mirror. (Although, if that’s your jam, we’re not judging.)
The magic of Pilates lies in its emphasis on integrated, whole-body movement. Each exercise is designed to coordinate multiple systems: strength, stability, mobility, and control. You’re not here to carve out one body part in isolation. You’re here to build a body that feels resilient, balanced, and capable in everyday life.
That’s why our class programming includes squat and hinge patterns, spinal articulation, push/pull mechanics, and rotational movement. We’re thinking bigger than glutes and abs. We’re training you to move through the world with strength and ease.
So What Should You Be Feeling Instead?
Instead of chasing sensation, we invite you to explore:
Accuracy - Are you moving with control and intention?
Challenge - Are you approaching the edge of fatigue by the final reps?
Stability - Can you maintain your shape as you layer in resistance or range?
If the answer to those is yes, then the work is working.
And here’s a hot tip from our evidence-based toolbox: muscles grow and adapt when they’re challenged close to failure (Grgic et al., 2021; Schoenfeld et al., 2021). So if you’re breezing through every rep with picture-perfect form and zero sweat? You might actually be underloading.
We’ll always give you options in class to go up a spring, slow down a tempo, or add range to find that extra 10%. Your job is to tune in and play at your edge - not to find the perfect feeling, but to notice where you’re being pushed (and supported) to grow.
Key takeaways
• You don’t need to "feel" a specific muscle for an exercise to be effective
• Sensation varies due to fatigue, experience, stress, and more
• Pilates is built on integrated, whole-body movement patterns
• Focus on accuracy, challenge, and near-failure for strength gains
• Trust your body’s feedback - it’s not one-size-fits-all
References
Damas, F., Libardi, C. A., & Ugrinowitsch, C. (2017). The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. European Journal of Applied Physiology, 117, 2143‑2158. https://doi.org/10.1007/s00421‑017‑3792‑9 Paulo Gentil+2ScienceDirect+2
Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2021). Effects of resistance training performed to repetition failure or non‑failure on muscular strength and hypertrophy: a systematic review and meta‑analysis. Journal of Sport and Health Science. https://doi.org/10.1016/j.jshs.2021.01.007 VU Research+1
Schoenfeld, B., Fisher, J., Grgic, J., Haun, C., Helms, E., Phillips, S., Steele, J., & Vigotsky, A. (2021). Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning, 1(1). https://doi.org/10.47206/ijsc.v1i1.81 journal.iusca.org+1