From the reformer to the weights room

1. Week 1

   Translate the control

   1. Goblet squat 3×8 · Hip thrust 3×10 · Dumbbell press 3×8 · Lat pulldown 3×10
   2. Keep your reformer classes
2. Week 2

   Add load slowly

   1. As week one, a little heavier
   2. Romanian deadlift 3×8 · Split squat 3×8 · Row 3×10
3. Week 3

   Find your working weights

   1. Both sessions: the last two reps hard, never ugly
4. Week 4

   Make it a habit

   1. Two lifting sessions, two reformer classes, one rest day you actually take

Reformer strength is real; loading it with weights builds bone and muscle in a way springs can't. Keep the control.

General guidance for healthy adults. If something hurts in a sharp or unfamiliar way, stop and see a professional.