If you’ve seen the lean, toned bodies of Pilates devotees, you may have been tempted to try the workout. Celebs like Jennifer Aniston and Cameron Diaz have long been proponents of the technique, and it’s certainly one of the popular ways to stay fit. But before you jump into Pilates, you may want to consider the pros and cons, compared to weight training. Why? For one, the Centers for Disease Control and Prevention recommends that adults get at least two days of strength-training exercises each week (2). This is an acknowledgment of the fact that weight training is an important part of a balanced exercise regimen and can help improve your overall health. Naturally, this brings many questions. Is Pilates strength training? Is it enough to meet the CDC’s recommendations? If not, does weight training offer any advantages over Pilates? To find out, let’s take a look at the pros and cons of Pilates versus weight training.
Pilates is a form of exercise that was developed by German-born Joseph Pilates in the early 20th century. It’s based on the following principles (4):
Pilates is considered a low-impact form of exercise, meaning it’s relatively easy on the joints. It emphasizes slow, controlled movements, and the exercises typically involve either mat work or specialized machinery.
Due to its emphasis on precision, Pilates is often thought of as a more challenging workout than many people are used to. Beginners may struggle with some of the more advanced movements, as proper form is essential to get the most out of each exercise.
Some variations of Pilates may also use props, such as weights and resistance bands. These are used to add difficulty or modify the exercises for individuals.
Read More: How Many Calories Does Pilates Burn? Find Your Way To A Lean Body
Pilates has several advantages over weight training (3):
Pilates isn’t for everyone, though:
Weight training is any type of exercise that uses resistance — typically from weights, resistance bands, or body weight — to build muscle strength and endurance. It’s often used to increase muscle size, too (1).
The idea behind weight training is simple: by lifting heavier and heavier weights, the body gradually adapts to the increased load and builds more muscle. This can be done with machines, free weights, or even bodyweight exercises such as push-ups and pull-ups.
Behind weight training, and Pilates as well, there are certain principles that should be followed to get the best results. These include focusing on proper form, technique and using progressive overload.
Progressive overload refers to gradually increasing the amount of weight or reps you do over time, forcing your body to adapt and build more muscle (6). Coupled with a balanced diet and adequate rest, this can help you build strength and muscle size.
Weight training has several advantages over Pilates (8):
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Weight training has a few drawbacks, though:
The best choice depends on your goals and preferences. Pilates is great for improving mobility and flexibility, while weight training is ideal for building strength, muscle size, and power.
Rather than choosing between the two, combining Pilates and weight training can be a great way to improve both your strength and flexibility. This way you get the best of both worlds and can enjoy all the benefits they offer.
An ideal approach is to have one day dedicated to weight training and another devoted to Pilates or bodyweight exercises. This is how you could focus on the finer details of each form of exercise without having to rush through it.
Whichever you choose, keep in mind that consistency is key. Stay focused and be consistent with your workouts, diet, and rest to get the most out of it.
Read More: Can You Do Pilates At Home? A Quick Guide To Pilates Without A Studio
A: Both Pilates and weight training can be great for losing weight, depending on how you approach them. Weight training is generally better at helping you torch calories and burn fat, while Pilates can help you improve your fitness to perform other exercises more effectively.
That said, the best way to lose weight is to combine a healthy diet with regular exercise (10). Try incorporating both Pilates and weight training into your routine for maximum results.
A: Pilates is generally considered to be the better choice for improving flexibility due to its focus on stretching and mobility (5).
Weight training can help improve flexibility as well, but it typically isn’t the primary focus. Pilates is also safer for those with joint issues as there is less stress on the body.
A: Both Pilates and weight training can offer multiple health benefits. Weight training helps improve body composition and increase strength, while Pilates can improve posture, flexibility, and coordination.
The best approach is to combine them both for a comprehensive workout program that covers all of your health and fitness needs.
A: Both Pilates and weight training can help reduce belly fat, although the best approach is usually to combine them both.
Weight training helps build lean muscle, which is key for boosting your metabolism and burning fat. Pilates can also help tone the abdominal muscles, giving them a more defined look.
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There is no definitive answer as to which is better: Pilates or weight training. Both offer unique benefits and can be used together to get the most out of your workout program. Consider your goals and preferences when deciding which is best for you.
Ultimately, an optimal approach is to combine weight training with Pilates to maximize the benefits of both. Try it to enjoy all the health and fitness benefits they offer.
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