Does Pilates “Count” as Strength Training?

When we think of strength training, images of heavy weights, sweaty gym sessions, and hulking bodybuilders often come to mind. But in recent years, more people are turning to Pilates, a workout often associated with flexibility, core strength, and rehabilitation. The big question on everyone’s mind is: Does Pilates count as strength training?  Let’s explore how Pilates fits into the strength training category and what it offers for overall fitness.

What Is Strength Training? 💪

Before diving into whether Pilates counts as strength training, let’s first break down what strength training actually entails.

Strength training, also known as resistance training, involves activities that challenge your muscles to work against a force. This force could come from:

• Weights: Like dumbbells or barbells
• Resistance bands: Elastic bands that create tension
• Body weight: Exercises like push-ups or squats

The primary goal of strength training is to increase muscle strength, endurance, and size. It also helps with improving bone density, boosting metabolism, and enhancing overall body mechanics. So, to qualify as strength training, an exercise should essentially overload the muscles enough to create small tears in the fibers, which then rebuild stronger during recovery.

What Is Pilates? 🧘‍♀️

Pilates isn’t new.  In fact, it’s been around for over 100 years!  What kind of workout is it, exactly? Is it all about flexibility and balance, or does Pilates “count” as strength training too? (After all, if you’ve ever seen the core-centric “one hundred” move, for instance, it certainly seems like it does a number on your abs.).  Pilates emphasizes controlled movements, alignment, breathwork, and core stabilization. While most people associate Pilates with flexibility and posture, it also involves using your own body weight or equipment like reformer machines to perform resistance-based movements.

Pilates exercises generally target:

• Core strength: Often referred to as the “powerhouse,” including the abs, lower back, and hips
• Flexibility: Focus on stretching and elongating muscles
• Balance and coordination: Many movements require balance and precise control
• Mind-body connection: Awareness of breathing and movement coordination

The practice can be divided into two types:

1. Mat Pilates: Using only your body weight for resistance on a mat.
2. Reformer Pilates: Using a special machine (reformer) with springs and pulleys to add resistance.

While Pilates is known for its core-strengthening benefits, the question remains: Can it be classified as a strength training workout?

Can Pilates Build Muscle?

The key to muscle-building lies in progressive overload. To grow stronger, muscles must be continually challenged with increasing resistance. While Pilates doesn’t typically involve lifting heavy weights, it still offers a form of resistance—especially in the case of reformer Pilates, where springs provide additional load.

In mat Pilates, your body weight plays a significant role. Exercises like planks, leg lifts, and push-ups challenge the core and limbs to maintain stability while also strengthening those muscles.

Consider these Pilates exercises and how they build strength:

• The Hundred: This core-focused exercise builds endurance and strength in the abdominal muscles through repetitive pumping movements.
• Leg Circles: This lower-body movement strengthens hip flexors and stabilizers, requiring balance and core engagement.
• Push-Ups: Done in Pilates style with a controlled and flowing movement, these focus on upper body and core strength.

When using Pilates reformer equipment, the springs allow for variable resistance that can challenge muscles similarly to traditional strength training tools like resistance bands or lighter weights. Some reformer exercises mimic common gym movements—such as rows, presses, and leg curls—providing that extra muscle-building push.

Comparing Pilates to Traditional Strength Training

To really figure out whether Pilates counts as strength training, let’s compare it to traditional methods:

1. Resistance Used:

1. Traditional strength training: Typically involves external resistance such as dumbbells, barbells, or machines. This allows you to lift progressively heavier weights over time, leading to increased muscle mass.
2. Pilates: Mainly uses body weight or resistance from springs and bands. The resistance in Pilates is often lighter and less progressive than in conventional strength training.

1. Focus on Muscle Groups:

1. Traditional strength training: Exercises are usually isolated to specific muscle groups (e.g., biceps, triceps, quads). There’s a focus on pushing muscles to their limit.
2. Pilates: Emphasizes full-body integration, often targeting multiple muscle groups simultaneously. It’s more about coordination and controlled movement than maximal overload.

1. Reps and Sets:

1. Traditional strength training: Often involves high weights with lower reps to fatigue muscles.
2. Pilates: Uses higher repetitions with lower resistance to build endurance alongside strength.

1. Mind-Body Connection:

1. Traditional strength training: Primarily physical, focusing on lifting as much as possible with proper form.
2. Pilates: Involves a mental component, requiring a connection between breath and movement, which some argue provides a holistic approach to strength.

Benefits of Pilates That Enhance Strength

Even if Pilates doesn’t stack up to lifting heavy weights, it has several benefits that contribute to overall strength and fitness. In fact, these advantages make it a great supplement to traditional strength training routines. Let’s take a closer look:

1. Core Strength – Pilates places a huge emphasis on strengthening the core, which is the foundation for most movements in both everyday activities and workouts. A strong core not only stabilizes the body but also enhances balance and coordination. Core strength is crucial for preventing injuries and maintaining proper posture, and Pilates excels in this area.
2. Functional Strength – Unlike traditional strength training, which isolates specific muscle groups, Pilates builds functional strength—the kind of strength needed for daily activities. For example, exercises that mimic the way we twist, bend, and reach in real life can make you more resilient to injuries and improve movement patterns.
3. Improved Flexibility and Mobility – Flexibility and strength often go hand-in-hand. In Pilates, you’re building strength in lengthened muscles, which improves mobility and allows for a greater range of motion. For instance, Pilates exercises like the Teaser and Roll-Up not only engage the abs but also stretch the spine, improving flexibility.
4. Injury Prevention – Pilates focuses on proper alignment and controlled movements, which helps build strength without straining muscles. This makes it an ideal method for people recovering from injuries or looking to prevent future ones. Strength built through these mindful movements can stabilize weak areas, such as the hips or lower back, which are often prone to injury.
5. Muscle Endurance – The high-repetition nature of Pilates promotes muscle endurance rather than bulk. This kind of endurance can translate to better performance in both everyday life and sports. Think of Pilates as a marathon for your muscles, building strength over time without the wear and tear of heavy lifting.

Can Pilates Replace Weightlifting?

This is a question many people ask when deciding between Pilates and weightlifting for their fitness routine. The answer depends on your goals.

• For building muscle mass: If your primary goal is to gain significant muscle mass or bulk up, Pilates alone may not be enough. Weightlifting, with its ability to progressively increase the load, is the more effective route.
• For general fitness and functional strength: Pilates is excellent for building strength in a functional way, enhancing core stability, and preventing injuries. It can certainly be considered a form of strength training for those not seeking to lift heavy weights but still wanting to get stronger and more toned.

Probably the most important delineation though: Pilates builds the strength that helps you move safer and more effectively.

How to Incorporate Pilates into Your Strength Training Routine

Pilates doesn’t have to be an “either/or” choice when it comes to strength training. In fact, combining Pilates with traditional weightlifting can provide a balanced workout routine that gives you the best of both worlds. Here are some ways to integrate Pilates into your fitness plan:

1. Use Pilates as Active Recovery – If you’re doing heavy lifting sessions throughout the week, Pilates can serve as a low-impact, active recovery workout. It stretches and strengthens muscles without adding additional strain, allowing your body to recover while still engaging your core.
2. Supplement Your Core Workouts – Many weightlifters struggle to activate their core muscles properly during their lifts. Incorporating Pilates into your routine can help you engage and strengthen your core, improving your overall lifts and form.
3. Incorporate Reformer Pilates – If you want to increase resistance, try reformer Pilates, which adds extra load to your muscles. This can supplement your strength training routine, offering a new way to challenge your body with resistance.
4. Cross-Train – Use Pilates on alternate days to your traditional strength training. This will not only give your muscles time to recover but also provide a more holistic approach to strength and fitness.

Conclusion

So, does Pilates count as strength training? Yes and no. While it doesn’t offer the same muscle-building potential as traditional weightlifting, it still provides a fantastic way to strengthen your muscles—especially your core. If your fitness goals include overall functional strength, flexibility, balance, and injury prevention, Pilates is a great option. For those looking to gain muscle mass, combining Pilates with traditional strength training will give you a well-rounded fitness routine. ✨

Pilates is the perfect complement to other forms of exercise, bringing balance and stability to your workouts. Whether you’re new to fitness or a seasoned athlete, Pilates can help you get stronger in ways you might not expect!

How can I get started with Pilates Reformer or Traditional Strength Training?

Try a one-on-one session with a certified instructor or trainer!  The Well Studio offers a complimentary 30 minute introductory 1:1 appointment to help you understand the basics with the education and motivation to get you started on the right foot.

Try a complimentary 30 minute orientation with a certified trainer or Pilates instructor (form at the bottom of the page).

Try a class!  Explore what feels best for your body.

Whatever your approach, just take that first step!  Find a trainer or instructor who provides you with effective education, motivates you and inspires you to keep moving.  It doesn’t need to feel daunting.  In fact, once you get your endorphins moving, it should feel quite the opposite…almost addictive!

References

Here are some additional excellent references about Pilates and strength training:

• American Council on Exercise (ACE) – ACE provides evidence-based research on fitness programs, including Pilates, and its benefits for strength and functional fitness.
• Harvard Health Publishing – Harvard Medical School – Their articles explain the health benefits of Pilates and how it affects muscle strength, core stability, and flexibility.
• National Strength and Conditioning Association (NSCA) – NSCA explores how different types of exercises, including Pilates, contribute to overall muscle strength and conditioning.
• Cleveland Clinic – Provides comprehensive insight into the role of Pilates in fitness and rehabilitation, detailing its impact on strength and injury prevention.
• Mayo Clinic – They discuss the advantages of Pilates as a low-impact strength-building exercise, ideal for improving muscle tone and core strength.