Sensation Before Strength
Training the Nervous System First
In the world of fitness, we often equate progress with effort. We lift heavier, stretch further, move faster. But at SOMA, we’ve learned that the most meaningful changes don’t begin with how strong you are or how far you can bend—they begin with how well you feel.
That’s because real movement transformation starts not in the muscles, but in the nervous system…..with an intention.
The Missing Link: Sensation
Every movement your body makes is governed by the nervous system. It sends signals to initiate action, monitors feedback from muscles and joints, and decides whether something feels safe, efficient, or potentially risky. When we override that system—pushing through tension, pain, or fatigue—we might build strength or flexibility in the short term, but we do it at a cost. The body responds with bracing, compensation, or even shutdown.
Before we can strengthen or stretch anything, we have to listen to it. That’s where sensation comes in.
Sensation is how the nervous system communicates. It tells you where you are in space (proprioception), how you’re moving (kinesthesia), and whether the effort you’re using is appropriate. When we train with sensation as the starting point, we invite the nervous system to participate fully in the process—rather than work against it.
How fast/slow do you have to go?
Let’s say you’re doing a bridge. You could rush through it, lifting and lowering with the glutes, checking the box. Or—you could enough time to feel the phases of the exercise. You could feel the tripod of your feet, sense the curve of your spine, notice which part lifts first and whether your ribs follow. This slower, curious approach does more than refine technique. It wakes up dormant neural pathways and gives the brain time to reorganize movement for greater efficiency and ease.
When you slow down and feel, you begin to move from the inside out. And that’s when change sticks…..thn you can go faster to condition the new pattern
The Nervous System Leads, the Muscles Follow
If your nervous system doesn’t feel safe, no amount of core strength will stabilize you. If your brain can’t sense a joint clearly, it won’t allow you to access full range of motion. This is why working harder or deeper isn’t always the answer. Instead, we begin by improving awareness—inviting your system to tune in, notice, and recalibrate.
Pilates, especially when taught with a somatic lens, is ideal for this kind of nervous system-first approach. Each movement becomes an opportunity to observe how your body is organizing itself—and how small adjustments in sensation can unlock strength without strain.
Training the Foundation for Lasting Change
By prioritizing sensation first, we’re not ignoring strength—we’re laying the groundwork for sustainable, efficient strength. This kind of training builds:
More coordinated movement
A stronger mind-body connection
Improved balance and posture
Greater access to range of motion without force
And perhaps most importantly, it cultivates trust—between your body and your brain.
Once the nervous system feels safe and engaged, your body naturally begins to move with more power and freedom. The strength comes. The flexibility comes. But it all starts with your ability to feel.
Try This: A Simple Sensory Reset
Next time you’re on the mat or Reformer, try this:
Choose one familiar movement—maybe a roll down, a pelvic tilt, or a footwork series. Instead of aiming to do it right, aim to feel it fully. Narrate the exercise to yourself aloud. Where is the movement starting from? What muscles are initiating the action? What areas are working unnecessarily hard? Let go of the outcome. Stay with sensation.
You might be surprised by what you learn—and how different your body feels afterward.
At SOMA, we believe the nervous system is the true foundation of movement. When we honor it, train it, and trust it, we build not only stronger bodies—but more resilient, adaptable ones too.
Sensation first. Strength will follow.