Does Pilates count as strength training?

In recent years, Pilates has become a staple workout in the world of health, fitness and wellness — and it's not hard to see why.

Celebrities like Jennifer Aniston, Miley Cyrus and Kate Hudson have all spoken about their love for Pilates and the benefits they have experienced, and have helped it become a household name.

This low-impact exercise can be done in a Pilates class, at a gym or at home, it supports your mind and body, and to many people, it is less intimidating than working out in a gym or hitting the pavement for a run.

Pilates is often associated with a slender physique, core strength, flexibility, and general fitness, but what about muscle building?

In this article, we will walk you through everything you need to know about Pilates training, the benefits Pilates offers, and answer the question: is Pilates strength training?

What is Pilates?

Pilates was developed in the 1900s by a German trainer named Joseph Pilates, who began using new methods while working as an orderly in a hospital after the First World War and helping wounded soldiers with recovery and rehabilitation [1].

He was also inspired by his own health complications and the way the modern lifestyle can impact health and fitness, and he began to explore new ways of movement to improve well-being [2].

Pilates uses a combination of simple, repetitive movements combined with breathing techniques to create muscle exertion and improve posture, balance, flexibility, and range of motion [1][3].

Typical Pilates movements include leg lifts, leg circles, pelvic curls, chest lifts, and spine twists, and can be modified to suit everybody from beginners to experts, to professional athletes, to young and old participants.

Pilates exercises are typically centred on stabilising the core muscles, along with the glutes and spine, and maintaining controlled breathing while doing a specific movement on repeat. Many Pilates exercises target small muscles and can be useful for both regular workouts or rehabilitation from an injury or strain, such as lower back pain [4].

Over the years, different types of Pilates workouts have been developed and gained popularity, including mat Pilates, barre, and reformer Pilates. Some workouts or studios will even combine Pilates classes with other types of exercises such as dancing, yoga, or cardio to form a hybrid workout.

Exercises can be aerobic and anaerobic, and can be done either with bodyweight, small dumbbells, or Pilates equipment such as resistance bands and balls [2].

Reformer Pilates — which has become particularly popular in recent years — is done on a reformer machine, which is a contraption consisting of a sliding carriage, springs, and pulleys.

Unlike other types of exercise, you often might not feel out of breath or sweaty during a Pilates workout, but you will definitely feel a burn in the target muscles.

What's the difference between Pilates and strength training?

Traditionally, resistance training or strength training is associated with heavy weights and using machines or equipment such as barbells, dumbbells, and kettlebells to do big movements including squats, deadlifts, and bench presses [5].

This type of training will often include progressive overload and increasing the amount of weight or number of reps in order to build muscle mass. But weight training is not the only form of strength training, and it is certainly not the only way to build muscle.

Bodyweight exercises such as push-ups, pull-ups, and planks (just to name a few) can all be considered forms of strength training, and have the additional benefits of working multiple body parts at a time [6].

And while a Pilates workout might not be what you picture when you think of strength training, it actually does fit into this category.

A Pilates class or workout session will often involve either very light dumbbells or bodyweight only, and focus on time under tension to build muscle strength. It is certainly effective for building core strength and can help to strengthen muscles in all areas of your body [7].

So while Pilates probably won't give you huge gains, or turn you into a powerlifter, it can help sculpt your muscles and improve your overall strength — along with many other benefits.

Does Pilates help build muscle mass?

If you are looking to increase muscle mass and are considering Pilates vs weight lifting, you will most likely build more muscle by using heavier weights.

That's not to say you cannot gain any muscle strength or mass from Pilates though, especially if you are new to this type of exercise or have previously had a sedentary lifestyle [7].

Additionally, many of the skills and strength you build in Pilates workouts — particularly stability and core muscles — will help support you when you are lifting weights and doing other types of workouts, so Pilates can indirectly support you if you are on a mission to build muscle.

Both Pilates and weight training are great for your functional health, so we recommend incorporating both into your workout regime if possible.

Is Pilates as effective as strength training for weight loss?

Strength training and weight lifting can be very effective for weight loss. As you build muscle, your metabolism increases, which increases the rate your body will burn calories, even when you are resting [8].

While Pilates training was not designed for weight loss, some research has shown it could be an effective option, particularly for people who are overweight or obese, or who have a history of injuries and may struggle with doing higher-impact exercises [9].

As we have mentioned, as Pilates is a light form of strength training, it will most likely not burn as much energy or build as much muscle as weight training, so it should not be solely relied on if weight loss is your main goal.

And if you have a significant amount of weight to lose, it is important to remember that diet and eating well are equally — if not more — important than your exercise regime.

You can have the best workout regime in the world, but if you are not fuelling your body correctly, it's unlikely that you will achieve the results you are looking for.

A health and fitness journey is a big lifestyle change and can be a little overwhelming for many people. If you need a little extra advice and support you might want to consider a program like the Juniper Weight Reset.

Get treatment that targets weight gain on a biological level, plus a dietitian-led program that supports long-term weight maintenance.

Health coaching is used to assist you with lifestyle changes including sticking with a routine and a support system of other women on the journey with you, so you feel less alone, while one-on-one health tracking gives you a personalised experience.

Weekly check-ins with your health practitioner are used to track your physical, mental and biometric health, where adjustments can be made to suit your individual needs. If you want to be supported through every step of your weight loss journey, this is how to do it.

The best Pilates exercise to build strength

There are many different types of Pilates exercises — hundreds, in fact! But if building strength is your goal, there are a few we would recommend:

• Glute bridges
• Toe taps
• Side kick
• Pilates 'swimming'
• Arm circles
• Plank tap

Other benefits of Pilates

The good news is, there are many benefits of Pilates [3].

One enticing factor is that it can be done in a formal setting with a Pilates instructor, in a one-on-one session with a personal trainer, or in the comfort of your own home following a video, depending on your schedule or personal preferences.

It is also a great low-impact option, so if you struggle with things like running or jumping, or are returning to exercise after an extended break, it could be a good option.

Additionally, it can help prevent or rehabilitate injury, which will be appealing to many athletes or people who play casual sports [2]. Pilates exercises are also great for developing your abdominal muscles and core strength, and can help you develop better posture and balance.

Focusing on breathing, stability, and improving your mind-body connection are also positive aspects of Pilates.

And perhaps most importantly, it will give you a great boost of endorphins and help you feel good!

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