Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
In the pursuit of better health and improved body composition, many individuals turn to weight lifting as their go-to exercise regimen. While it’s no secret that lifting weights can yield significant strength gains and muscle growth, some people may find themselves seeking a gentler, more low-impact alternative.
This is especially true for those recovering from injuries, older adults, and individuals who simply prefer a less intense approach to fitness. A go-to for these people, Pilates – a mind-body workout that focuses on core strength, flexibility, and stability.
In this blog post, we will take an extensive look into whether Pilates can be considered strength training, how it compares to traditional weightlifting, and the science behind using it for muscle building. Our goal is to provide you with valuable insights, so you can make informed decisions about incorporating Pilates into your fitness routine.
Pilates is primarily considered a strength training exercise, as it focuses on building core strength, stability, and flexibility through controlled movements (1). However, the complexities of Pilates reveal that it can also incorporate elements of cardiovascular training, depending on the intensity and pace of the workout.
To be considered strength training, an activity must involve resistance and target specific muscle groups to build strength, endurance, and muscle mass. Cardiovascular training, on the other hand, aims to elevate the heart rate and improve overall aerobic capacity, typically through continuous and rhythmic movements.
Pilates falls under the category of strength training due to its emphasis on resistance exercises that target the core, as well as other muscle groups like the arms, legs, and back. However, certain Pilates routines can be performed at a faster pace or with added intensity, which may increase the heart rate and provide some cardiovascular benefits.
In this sense, Pilates offers a unique blend of both strength training and some cardio elements
Pilates focuses on building a strong core, which is essential for overall body strength and stability. A strong core helps improve posture, and balance and can reduce the risk of injuries (3).
Pilates exercises target multiple muscle groups, including arms, legs, and back, leading to increased muscle tone and definition without adding bulk (2).
Pilates promotes flexibility by incorporating stretching and lengthening exercises, which can improve overall strength and reduce the risk of injury (2).
Pilates encourages a mind-body connection, helping you become more aware of your body’s movements and alignment (3). This increased body awareness can lead to better form and technique during strength training exercises.
Pilates is a low-impact workout that is gentle on the joints, making it an ideal strength training option for individuals with joint issues or those recovering from injuries (2).
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Pilates exercises often involve balancing and coordinating movements, which can help improve overall balance and coordination, contributing to better performance in other strength training exercises (3).
Pilates focuses on functional fitness movements that promote total body and core strength and body coordination, helping to build strength that applies to real-life situations (2).
Pilates can be used as a preventive measure or as part of a rehabilitation program for individuals recovering from injuries or surgeries. This helps strengthen muscles and can support improved mobility, aiding in the recovery process (2).
Pilates exercises can be easily modified to suit different fitness levels and individual needs, making it an accessible strength training option for everyone, regardless of age or ability.
By emphasizing controlled breathing and mindful movements, Pilates can help reduce stress and promote relaxation (3), leading to better mental focus and concentration during strength training exercises.
While Pilates offers numerous benefits and can be an effective part of a well-rounded fitness routine, it cannot entirely replace traditional strength training for most individuals. This is primarily due to the differences in resistance and intensity between Pilates and weightlifting or other forms of strength training.
Pilates primarily focuses on bodyweight exercises and uses lower resistance levels, such as resistance bands or Pilates equipment like the Reformer.
While these exercises can help improve muscle tone, core strength, and flexibility, they may not provide the same level of muscle-building stimulus and progressive overload as traditional strength training methods, which can involve heavier weights, more volume and more intense exercises.
For optimal results, it’s generally recommended to incorporate both Pilates and traditional strength training into your fitness routine.
This combination allows you to reap the benefits of Pilates, such as improved core strength, flexibility, and body awareness, while also building muscle mass and increasing overall strength through weightlifting or other forms of resistance training.
However, individual goals and preferences play a significant role in determining the best fitness routine. Some people may find that Pilates alone meets their needs and preferences, while others might require additional strength training exercises to achieve their desired results.
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Here are some Pilates strength training exercises that can help you build muscle, target specific muscle groups, and improve overall strength.
These exercises can be incorporated into your Pilates strength training workout, whether you’re beginning Pilates strength training or looking to advance your routine. We’ll also discuss how to apply progressive overload using weights or other forms of added resistance.
The Hundred is a classic Pilates strength training exercise that targets the core, arms, and shoulders.
How to perform The Hundred:
Progressive Overload: To increase resistance, try adding light wrist or ankle weights during the exercise. Alternatively, straighten your legs and lift them to a higher angle, increasing the challenge to your core.
This Pilates strength training exercise targets the abdominal muscles while also providing some Pilates for leg strength training benefits.
How to perform Single Leg Stretch:
Progressive Overload: Add ankle weights to increase the resistance, or try extending the non-working leg closer to the ground to challenge your core stability further.
The plank is an excellent example of Pilates and strength training combined, as it works the entire body, including the core, arms, legs, and back muscles.
How to perform the Plank:
Progressive Overload: Increase the difficulty by adding weight plates on your back, wearing a weighted vest, or lifting one leg off the ground at a time.
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Side leg lifts are great Pilates strength training exercises that focus on the outer thigh and glute muscles, making them perfect for Pilates for leg strength training.
How to perform Side Leg Lifts:
Progressive Overload: Add ankle weights or loop a resistance band around your ankles to increase resistance during the exercise.
The Bridge is another exercise that combines Pilates and strength training, targeting the glutes, hamstrings, and lower back muscles.
How to perform the Bridge:
Progressive Overload: Increase resistance by placing a weight plate or dumbbell on your hips, or looping a resistance band around your thighs. You can also perform single-leg bridges to further challenge your stability and strength.
Read more: 6 Wall Pilates Ab Workout Exercises You Should Include In Your Routine
While Pilates can help improve muscle tone, core strength, and flexibility, it may not provide the same level of muscle-building stimulus as traditional strength training. It’s generally recommended to incorporate both Pilates and traditional strength training into your fitness routine for optimal results.
Yes, Pilates counts as a form of strength training since it focuses on building core strength, stability, and flexibility through controlled movements. However, it may not be as effective in building muscle mass as traditional strength training methods like weightlifting.
Absolutely! Combining Pilates and strength training can offer a well-rounded fitness routine, allowing you to reap the benefits of both forms of exercise.
A Pilates strength training workout typically consists of a series of exercises that target the core, arms, legs, and back muscles. These workouts can be performed using bodyweight, resistance bands, or specialized Pilates equipment like the Reformer.
Some popular Pilates strength training exercises include The Hundred, Single Leg Stretch, Plank, Side Leg Lifts, and Bridge. These exercises target various muscle groups and can be incorporated into a Pilates strength training workout.
Beginning Pilates strength training requires mastering some basic exercises. Start slowly and gradually increase the difficulty level as you become more comfortable with the movements. Additionally, you may want to invest in Pilates equipment such as resistance bands and a Pilates Reformer to take your workouts to the next level.
Yes, there are Pilates exercises that focus on leg strength training, such as Side Leg Lifts, Standing Leg Press, and Single Leg Circles. These exercises target various leg muscles, including the glutes, hamstrings, and quadriceps.
Pilates can be an effective form of strength training, improving core strength, muscle tone, flexibility, and overall body awareness. While it may not replace traditional strength training methods like weightlifting for building significant muscle mass, combining Pilates with other forms of strength training can offer a well-rounded and balanced fitness routine.
By incorporating both Pilates and traditional strength training exercises into your workout regimen, you can enjoy the unique benefits of each and work towards achieving your fitness goals.
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