Is the STRONG Pilates Hybrid Worth the Hype? A Deep Dive Into the Rowformer Method

Before you book, here's what the format actually delivers, what's worth your money, and what you can steal for your home setup.

The Machine Runs the Class

STRONG runs on proprietary spring-loaded rigs, and the gear is half the product. One side is a reformer—front platform, moving carriage, springs, straps—where the strength and stability pieces live. The other side is a rower or a stationary bike, where the cardio spikes hit. You book Rowformer or Bikeformer when you reserve; that pick decides which cardio block shows up in your 45-minute class. Some sessions add dumbbells, Pilates rings, and weighted bars on top. Classes are programmed in 12-week cycles designed to progress week over week. If you've built a home setup, you already know equipment dictates the stimulus—this rig is no different, and it is not cheap to access.

What Your Body Actually Gets

The format splits the work deliberately. Slow-twitch fibers fire during the controlled reformer pieces—posture drills, hollow-body holds, scapular work, sustained tension. Fast-twitch fibers fire during the HIIT intervals on the rower or bike. STRONG markets the format as low-impact because the springs take joint load, but the intensity is real. Class types let you dial the ratio based on your goal: Pilates Only skips cardio and focuses on flows with props; Body layers cardio bursts onto a full-body Pilates base; Pilates Strength cuts cardio entirely and leans into traditional strength pieces; 360 is the balanced blend; Loaded pushes heavy springs and dumbbells for time-under-tension. Starter exists for beginners, but only at some studios. Instructors walk you through setup at the top of class, and screens around the room display each move in case you miss a cue. You swap sides of the rig throughout the session.

The Home Translation

STRONG was founded in Australia in 2019 and has since expanded across the US, Canada, the UK, and Singapore. If you live near a studio and want a structured 45-minute session that hits both strength and cardio without you programming it, the format delivers. If you train at home, the principles transfer cleanly: pair one controlled strength movement—think plank variations, slow-tempo squats, single-leg work—with one high-output interval—sprints, jump rope, burpees. Run that pair for 45 minutes. Repeat the cycle for 12 weeks. You don't need a five-figure rig to build the adaptation. You need to stop skipping the intervals and load the strength pieces with intent.