Pilates "Shakes" - They Dont Mean You're Building Muscle
Separating myth vs reality in pilates
As a certified Pilates instructor, the most common question, comment, reaction I get is about the “Pilates Shake,” that uncontrollable trembling discomfort felt mid-exercise.
Clients view them as a workout badge of honor.
Instructors believe they’re a sign of muscle growth.
Instagram has made it a Pilates rite of passage.
I want to set the record straight on what those shakes really mean, based on science, my professional experience, and simply being a normal human being who doesnt delight in discomfort.
So, What Are Those Pilates Shakes?
When you experience shaking during Pilates, it’s mainly your muscles getting tired and your nervous system scrambling to keep control and stability amid challenging, precise movements. Here's why:
Your muscles are made of many motor units, when muscles fatigue some of these motor units cause jerky, shaky movements.
Pilates targets the deepest layer of muscles the “stabilizers,” which dont get activated in most workouts. Learning new movement patterns in Pilates challenges brain-muscle communication, increasing shaking initially.
Muscle Growth: What Does It Take?
Muscle growth—or hypertrophy—is the process where muscle fibers increase in size. To achieve this, muscles need consistent, progressive overload, meaning they must be challenged with increasing resistance or weight over time. This process also requires sufficient rest and proper nutrition.
Pilates is incredibly effective for improving joint stability, endurance, flexibility, and balance, but typical Pilates group classes are unable to provide the hyper-personalized progressive overload model needed to create significant muscle growth.
Social Media and the Overglorification of the Shake
The Pilates Shake has been somewhat mythologized as a glowing metric of hard work and physical transformation. While it’s true shaking indicates effort and muscle fatigue, it is NOT a reliable marker of muscle hypertrophy or long-term gains.
This overemphasis leads many to misinterpret their progress or even push themselves too hard in pursuit of visible shakes, which prevents optimal muscle loading, increases injury risks, and reduces the likelihood of sticking to a consistent movement routine.
The Real Value of Pilates Shakes
Rather than being a “muscle-building medal,” shakes are a sign your muscles and nervous system are adapting to new movement challenges. Over time, as you build coordination, control, and muscular endurance, these shakes will decrease.
The goal of Pilates is to be restorative. It’s a mindful, precise movement practice to promote longevity, injury prevention, and functional movement. Embrace the shakes as a sign your body is adapting, but don’t mistake them for instant muscle building.
As a Pilates professional, my approach is to help clients understand what success really looks like: improved body awareness, balanced strength, and sustainable movement habits to reduce injury risk. So, the next time you feel those shakes, celebrate the work you’re doing in exploring new parts of yourself, and know that true muscle growth is a longer journey.
Have you ever experienced the Pilates shake during your practice? Share your experience and questions in the comments—I’d love to hear your story and help you understand your progress better!
