Pilates vs Strength Training: How They Stack Up and Work Together

Pilates and strength training aren't rivals, even if your gym bro friends raise an eyebrow when you mention reformer class. Strength training loads your muscles with progressive resistance to build size, force production, and bone density. Pilates, like yoga, trains control, stability, and body awareness through precise, low-impact movement patterns. Together, they cover more ground than either can alone.

So is Pilates strength training? Technically, yes. Pilates uses bodyweight and spring resistance to challenge muscles. But the intent and outcomes differ from traditional lifting. Pilates prioritizes controlled movement, core engagement, and muscular endurance over max force production. If you want bigger muscles and heavier lifts, weight training is the go-to. If you want better movement quality and fewer aches, Pilates has your back (literally).

What Pilates Brings to The Table

Pilates hones in on deep core activation, spinal alignment, and full-body coordination. Every exercise demands precise positioning and breath control, which builds body awareness that carries over to the weight room and daily life.

Does Pilates help build muscle?

Pilates might help build some muscle, especially for beginners or when using reformer machines with heavier spring resistance. Research on overweight/obese women does show Pilates improves muscular endurance and can increase strength if you're untrained. But for experienced lifters, the muscle-building stimulus of Pilates is limited compared to progressive overload with barbells and dumbbells. The real value for lifters is improved stability, mobility, and movement quality.

Benefits of Pilates

• Strengthens deep stabilizer muscles that support your spine during heavy lifts
• Improves hip and shoulder mobility for better squat and press mechanics
• Builds body awareness that helps you spot and fix compensation patterns
• Provides active recovery that keeps you moving without adding training stress
• Reduces injury risk by addressing imbalances and movement restrictions
  

Why You Still Need Strength Training

Traditional strength training applies progressive mechanical tension to muscles using external loads. You squat, hinge, push, pull, and carry with barbells, dumbbells, and machines, gradually increasing weight or reps over time. This is what truly convinces your muscle gain size, strength and power, while also supporting bone density, and metabolic health.

There are too many to count, but the core benefits of strength training include:

• Builds muscle mass and maximal strength
• Increases bone mineral density
• Improves insulin sensitivity and metabolic markers
• Makes daily activities and sports easier to handle
• Supports long-term weight management by preserving lean mass
  

How to Combine Pilates and Strength Training

If you want to get the best of both worlds, include both in your program. How often and how much depends on your goals and schedule. Most lifters could add one to two Pilates sessions per week, either as standalone recovery days or paired with lighter lifting days without interfering with their recovery.

Pilates and weight training example schedules

Strength-focused (3-4 lifting days):

• Monday: Lower body strength
• Tuesday: Pilates (mat or reformer)
• Wednesday: Upper body strength
• Thursday: Rest or light cardio
• Friday: Full body strength
• Saturday: Pilates or active recovery
• Sunday: Rest

Balanced (2-3 lifting days):

• Monday: Full body strength
• Tuesday: Pilates
• Wednesday: Rest or walking
• Thursday: Full body strength
• Friday: Pilates
• Saturday: Full body strength or active recovery
• Sunday: Rest

How to Do Pilates at Home

You don't need a reformer or studio membership to practice Pilates. Mat-based Pilates doesn't require much equipment and works well in any space with enough room to lie down and stretch out.

Basic Pilates equipment for home

A quality yoga mat with solid cushioning for your spine during floor work is key. REP's standard yoga mat works great for beginners, while the premium version will give you some extra density for longer sessions.

Cork yoga blocks are great if you need to tweak exercises to support proper alignment if you're not the most flexible or mobile. A stretching strap is a good sidekick to help with hamstring and hip stretches that are staples in most Pilates routines.

For added resistance, pull-up bands or latex-free resistance bands will increase the tension during arm and leg exercises, which meatheads used to heavy lifting will likely prefer. Bands are also useful for mimicking the spring resistance of reformer machines.

Getting Started

Begin with foundational moves like the hundred, roll-up, single leg stretch, and bridge. Focus on breath timing, core bracing, and controlled movement rather than speed. Video tutorials from certified instructors help you learn proper form before adding complexity.

Browse REP's full yoga and Pilates collection for everything you need to build a home setup.

Takeaway

You don't have to choose sides. Lift heavy, move well, and let each discipline do what it does best. Add a Pilates session or two around your lifting days and you might just find your squat depth improves without all the groaning.

FAQs

How often should you do Pilates?

One to three sessions per week of Pilates works well for most people. If you're new, start with one session and build from there. Lifters recovering from injury or dealing with chronic tightness may benefit from two to three weekly sessions until their movement quality improves.

Does Pilates help build muscle?

Pilates can build some muscle, especially if you're a beginner or when using reformer machines. But if you really want to ensure muscle growth, progressive resistance training with weights is the most effective way to get there.

Is Pilates good for strength training?

Pilates complements strength training by improving core stability, mobility, and body awareness. It builds muscular endurance and can increase strength in beginners, but traditional weight training is more effective for maximal strength and muscle size.