Everything You Need to Know About the Solidcore Workout

My first foray into Pilates evoked images of airy, cream-colored studios with cushy, inviting reformers and long, lean, perfectly poised bodies seemingly floating through soft movements. I used to write off Pilates as a “rest-day workout,” back when I wrongly equated a workout’s effectiveness with how much I sweat (the more, the better); Pilates was too slow for my fast-paced workout taste. I couldn’t have been proven more wrong. Solidcore—with its distinct “blue room,” dim lights, blaring music, and reformers dubbed “sweatlana”—is the opposite of my initial impression of Pilates. Sure, it’s a Pilates-adjacent workout, but consider it a nightclub meets Pilates’ more fierce stepsister. With its very own #solidcore hashtag on TikTok and devotees touting it for “feeling so strong” and giving “visible abs in a week,” to say it has a cult following is an understatement. Keep reading for a deep dive into the Solidcore workout and why its low-impact, high-intensity full-body classes are all the rage.

What is Solidcore?

The Basics of Solidcore Workouts

After taking her first Pilates class in 2013 and discovering a unique, transformational workout, Solidcore founder Anne Mahlum launched her own method of Pilates in Washington DC (where it quickly became one of Michelle Obama’s favorite workouts). It has since expanded to over 110 studios in 25+ cities, drawing tens of thousands of members for its innovative take on traditional Pilates. Branding itself as “Pilates core workouts redefined,” “Solidcore is a 50-minute, full-body strength-training workout that uses slow, controlled exercises to break down slow-twitch muscle fibers, allowing them to rebuild stronger,” said Triana Brown, director of talent and product development at Solidcore.

“While Solidcore shares similarities with Pilates—such as utilizing a resistance-based machine and emphasizing slow, deliberate movements—its intention and programming are rooted in the principles of strength training,” Brown said. “By engaging muscles through controlled exercises and maintaining continuous time under tension, clients can achieve significant strength gains and develop lasting muscular endurance.”

How Solidcore Works

The movements are done on a resistance-based machine the brand nicknamed “sweatlana” (not intimidating or anything); a reformer-like carriage that slides forward and back between two stationary platforms and with springs that you can add or remove to adjust the intensity. The goal is to perform each movement at a slow, controlled pace, overloading and effectively breaking down target muscle groups to the point that they are so fatigued they shake (AKA second-stage muscle failure, or the feeling when you think you can’t do anymore). By progressively increasing resistance on “sweatlana,” you’ll reap the benefits: not only the oh-so-good burn (which Solidcore promises you’ll love in their introductory email), but also your core, shoulders, quads, and hamstrings will gradually get stronger. According to their website, the result is long, lean, sculpted muscles and strength in both mind and body.

Benefits of Solidcore Workouts

It’s Low-Impact with High-Intensity Results

A low-impact workout like Solidcore minimizes the force placed on joints and muscles (a stark contrast to the countless burpees and jump lunges I put my body through), reducing the risk of injury and making it accessible even for those recovering from injuries. “The high-intensity aspect of the workout is equally essential, as it drives muscles to the point of failure, maximizing strength and endurance gains,” Brown said. “At Solidcore, the focus is on targeting type 1, or slow-twitch muscle fibers. These fibers are primarily engaged during endurance activities, supporting posture and enabling small, controlled movements through repetitive muscle contractions.” By consistently strengthening the slow-twitch muscle fibers, you’ll carry out daily movements (e.g., walking, carrying groceries, or picking up your child) more efficiently (with a bonus of supporting muscle definition). 

It’s Ideal for All Fitness Levels

Despite TikTokers referring to Solidcore as the hardest workout they’ve done, Brown conveyed that it is designed for all levels, from seasoned pros looking to elevate their workouts to beginners ready to kickstart a new fitness journey. “With customizable spring loads, our workout allows clients of all fitness levels to challenge both their minds and body,” she said. “Additionally, Solidcore offers modifications and amplifications for exercises, ensuring a tailored experience that meets the unique needs of every individual.”

As with any workout, consistency is key, and because every body is built differently, everyone will respond differently to Solidcore workouts. According to Brown, if you begin attending class 2-3 days a week, you will start to see and feel changes by the end of week two. If you take class an average of three times a week, you can expect to feel significantly stronger within 30 days.

It Focuses on Core and Full-Body Strength

It’s called Solidcore for a reason. Whether you’re lunging, planking, or squatting, you’re working against resistance that requires you to engage your abdominal muscles to maintain proper form. In Solidcore’s signature class (“Signature50”), you start with a core warm-up before transitioning into a customized rotation that targets the lower body, upper body, and obliques. While the sequence may vary, every Signature50 class delivers a full-body workout. For those looking to focus on specific areas, the Focus50 and Power30 class formats exclusively target select muscle groups, such as core, obliques, and upper body or core and lower body.

Who Should Try Solidcore?

Athletes and Fitness Enthusiasts

Thanks to its variety of class options, Solidcore can seamlessly integrate into other types of fitness training like running and weightlifting. Brown shared that Solidcore workouts extend beyond the time you spend in their studios; they believe their workouts prepare you to train for life, empowering you in everyday challenges. Whether you’re training for a marathon or striving for a personal record in the weight room, their customized muscle-focus program is designed to target one upper body and one lower body muscle group each session, rotating strategically to maximize results and provide a well-balanced, total-body workout.

“Solidcore is the perfect complement for runners, offering controlled movements that strengthen the core, obliques, and upper body (muscle groups that are actively recruited during a run and equally as important to strengthen as the lower body muscle groups, such as the quads, hamstrings, and glutes) while promoting balance and symmetry through unilateral work, ultimately reducing the risk of injury and enhancing overall endurance,” Brown shared.

Because Solidcore classes introduce a new form of stress to the body, it can also pair well with lifting weights. “While lifting typically focuses on enhancing muscular strength—building a muscle’s ability to lift heavy loads—Solidcore targets muscular endurance,” Brown said. “This means we train your muscles to resist fatigue and perform continuously over longer periods. Both training methods are highly effective and, when combined, will improve your overall performance and health.”

Beginners to Fitness

“Solidcore is designed to be adaptable, making it suitable for both those new to fitness and clients returning from injury,” Brown said. “Every workout is accessible through modifications and amplifications, allowing us to meet you exactly where you are.” Beginners can start their Solidcore fitness journeys with Solidcore’s Starter50 or Foundation50 classes, where coaches guide you through foundational movement patterns and proper form (no prior experience required).

Because all of their classes focus on low-impact exercises that minimize stress on the joints, Solidcore workouts enable those recovering from injury to rebuild strength safely and effectively. “By incorporating Solidcore into your routine, you can support your recovery journey by strengthening key muscle groups without risking further aggravation of your injury,” Brown emphasized. A reminder to take with you as you go into class: It’s always OK to take a breather when you need to, whether or not everyone else around you is doing the same (in your Solidcore class and in life).

Solidcore vs. Other Workouts

Solidcore vs. Pilates

Classical Pilates can best be described as a mindful training practice that consists of a series of precise, controlled movements targeting all muscle groups (like Solidcore), but it also has more emphasis on posture, functionality, and flexibility. Solidcore is not Pilates, but rather a strength-training workout that uses elements of traditional Pilates like the reformer and certain exercises.

So, what makes Solidcore different? Their website says it best: “One of the fundamental principles of Pilates is an emphasis on deep breathing, whereas Solidcore predominantly focuses on heightening resistance and stimulating each muscle with slow and controlled movements to trigger slow-twitch muscle fibers. By focusing on continuous time under tension, muscular endurance and strength is increased.”

Solidcore vs. HIIT

Both Solidcore and HIIT are made up of high-intensity exercises, but they achieve intensity in different ways. “Solidcore emphasizes continuous time under tension with minimal rest to drive muscles to failure,” Brown said. “Its low-impact exercises are strategically sequenced using agonist supersets—back-to-back exercises targeting the same muscle group. This method ensures sustained tension on the target muscle, gradually fatiguing and breaking it down to achieve muscle failure for optimal strength and endurance gains.”

On the other hand, HIIT, like Tabata (e.g., 20 seconds of work followed by 10 seconds of rest, repeated for a total of 4 minutes, or 30 seconds of work paired with 30 seconds of rest, typically performed for 6 to 10 minutes), consists of short bursts of intense, often high-impact exercises alternated with recovery periods. “The objective is to push as hard as possible during the work intervals and recover during the rest periods,” Brown said.

How to Get Started with Solidcore

Finding a Solidcore Studio Near You

With locations across 25+ states, trying a Solidcore class for yourself may be just a quick walk, drive, or subway away. Find out where the nearest Solidcore is here.

What to Expect in Your First Class

Taking in the various parts of “sweatlana” may seem complicated at first, but it makes more sense as you go. To familiarize yourself with the machine, newcomers are encouraged to arrive 10 minutes early so the coach can walk you through the basics. “Our intentionally small class sizes foster an atmosphere of growth and support,” Brown said. “With the lights dimmed and the music turned up, each studio creates an immersive environment where you can block out distractions and fully focus on the work to create your strongest self.”

A typical Solidcore workout includes 25 different Pilates-inspired exercises, including lunges, planks, and squats. At the start of the 50-minute class, the coach will guide you through a warm-up focused on core exercises. The workout progresses by focusing on one muscle group at a time, such as core, right leg, obliques (left to right), left leg, and upper body. You’ll methodically perform multiple exercises targeting the same muscle group back-to-back before moving on to the next. While it may sound simple enough, don’t mistake the moderate speed and low-impact moves for being easy—they’re not. If you experience the “shakes,” that’s a good sign you’re doing it right—your slow-twitch muscle fibers are hard at work (read: you’re gaining strength and muscle tone). That (good) burning sensation? You’ll quickly realize that’s a recurring theme.

Throughout the class, your coach will provide clear verbal instructions, hands-on assistance with transitions to ensure correct execution, and personalized motivation to help you stay engaged. There are lines and numbers printed on the carriage that help with exercise placements, so pay attention to your coach’s cues (like “Put your knees at one” or “Keep your elbows at two”). If you’re feeling overwhelmed at any point, look to your coach or neighboring classmates for guidance and inspiration, not to mention moral support.

Tips for Beginners

Brown offered some words of advice for Solidcore newcomers:

• Start with Solidcore’s Starter50 class. This intro class will help you understand how to follow your coach’s cues, implement proper form, and execute exercises effectively.
• Wear socks or go barefoot to keep your footing.
• Stay present in the moment, and do what you can! Trying anything new can be intimidating so give yourself grace and take the class at your own pace. And remember, taking a break can only help you come back stronger.

TRIANA BROWN

Triana Brown is the Director of Talent and Product Development for [solidcore]. She spearheads the innovation behind the workout and is the lead programmer for [solidcore].