If you’ve been loving your Pilates sessions but feel ready to take things up a notch, weighted Pilates might just be your next favorite workout. It adds a bit of extra spice to your usual routine with light weights that help build strength and definition while keeping the graceful, mindful flow of traditional Pilates. You don’t need a reformer machine or fancy studio gear either. All it asks is a pair of dumbbells or ankle weights to transform your at-home routine completely.
The results could surprise you so much that you’ll feel like there’s no turning back!
Scroll below to discover what it is and how to maximize the benefits of your weighted Pilates workout sessions.
A weighted Pilates workout for strength takes your classic Pilates moves and layers in light resistance, like dumbbells, ankle weights, or resistance bands, to push your muscles harder.
Traditional Pilates already challenges your entire body through precise, controlled movements, but adding weights further increases muscle strength and cardiovascular endurance.
In contemporary Pilates, we often use weights to perform squats, lunges, and arm lifts to overload the muscles. Adding resistance can stimulate muscle growth without compromising the mindful Pilates flow.
Using weights can be a smart way to combine strength and mobility training in one session.
Research backs it up, too. A study in Experimental Gerontology found that performing higher-repetition exercises with light weights can yield strength gains similar to those achieved with traditional heavy lifting (1).
So, if you’re new to this style, a weighted Pilates workout for beginners is a fantastic place to start. You can also build strength, enhance posture, and gain better body awareness, while staying true to the gentle, low-impact nature that makes Pilates so accessible!
Yes, a weighted Pilates workout with weights is possible, and it’s interesting how the routine transforms your mental and physical health.
In fact, a weighted Pilates workout for beginners is actually one of the best ways to introduce strength training without the intimidation of heavy lifting.
The key lies in gradual progression and maintaining proper form.
This body control protects your joints and challenges your muscles in a balanced way (2)(3).
Caution: If you’re new to using weights, it helps to start with a certified fitness professional who can guide you through each movement safely. As you build strength correctly, you’ll soon feel more confident and in tune with your body.
Pilates is quite flexible when choosing what type of resistance to use.
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You can select from any of the following or even get creative with at-home weights:
In addition to these options, you can also use your bodyweight to get started with Pilates. You could first perfect your bodyweight exercise form and then introduce some of the listed additional resistance options.
Learning the right moves and mastering them with just your bodyweight can be a powerful way to enhance your fitness and reduce your risk of injury when practicing Pilates.
Read more: Pilates Progress: Effective Ways To Measure Pilates Workout Success
Yes, weighted Pilates is an effective form of exercise. Traditional Pilates already helps with posture, flexibility, and mobility. Weights are the cherry on top, adding a bit of resistance and giving your body that extra push to grow stronger!
Listed below are some reasons why adding weights can make a difference:
Research shows that resistance-based workouts, such as a weighted Pilates routine, are among the most impactful ways to maintain muscle and bone health as you age.
They can be invaluable for women going through menopause, when bone and muscle loss can speed up (7).
Do you know that our bones renew themselves every 10 years? (8)
Yes, our bones constantly change and renew themselves, which means they respond to pressure and resistance.
When you add weights to your Pilates moves, your bones can adapt by getting stronger.
The added weight can be a natural remedy that helps lower the risk of bone decay and keeps you steady and supported as you age (5).
A weighted Pilates workout brings together the best of both worlds:
It’s perfect for anyone who wants to move better, feel stronger, and support long-term bone and muscle health.
If you’re just starting, Pilates with weights for beginners is a great way to dip your toes in and feel the difference right away!
The section above shows how adding weighted Pilates to your workout routine can change how you look and feel. If you’ve been doing Pilates for a long time and want to mix things up, the table below might help.
It illustrates what you may experience in traditional Pilates vs. weighted Pilates:
| Aspect | Traditional Pilates | Weighted Pilates |
|---|---|---|
| Muscle Strength | Can help to create a toned appearance through body weight movements (9) | Builds muscle strength with progressive resistance (4) |
| Bone Health | Maintains mobility | Actively stimulates bone growth and density (5) |
| Intensity Level | Gentle to moderate | Moderate to challenging |
| Equipment Needed | Mat or reformer | Dumbbells, ankle weights, or resistance bands |
| Best For | Beginners or recovery workouts | Dumbbells, ankle weights, or resistance bands |
If you’ve ever wondered how celebs achieve that toned and ripped appearance, the secret often lies in a consistent Pilates routine with just a touch of added resistance and a nutritious diet. All you need is at-home pilates equipment, such as a mat and dumbbells. If you’re curious about Pilates at home, check out our earlier article.
There’s no better way to find out about it than trying weighted Pilates yourself!
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If someone promises you a weighted Pilates workout that will transform you overnight, don’t trust them!
You may come across many crash diets and ridiculous claims in the fitness world.
Do your own research and only trust science-backed resources and peer-reviewed academic research.
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Below, we’ve created a transformative full-body Pilates workout that you can do with resistance.
Remember, the goal isn’t to go heavy. It’s to move with control, precision, and flow.
Focus on proper form rather than trying to lift the heaviest weight you have.
Gently activate your muscles and prep your joints:
Engage your powerhouse, the foundation of Pilates:
Build lean muscle and improve endurance with slow, controlled resistance.
Here’s what might help:
Tone and strengthen the arms and shoulders while keeping the core engaged:
Ease tension and lengthen your muscles for recovery:
You don’t have to go all-in with the exercises every day.
Some days, it’s okay to keep it light or skip the routine altogether.
However, if you want to keep moving daily, you can follow the 7-day Pilates workout plan here:
Day 1: Full-Body Foundations
Start strong with a full-body weighted Pilates session focusing on controlled movements and proper form.
Day 2: Core and Stability Focus
Today’s all about your powerhouse: your abs, obliques, and back.
Day 3: Active Recovery (Light Movement Day)
Your body needs time to adapt. So today, move gently.
Day 4: Lower Body Strength
Work those glutes, quads, and hamstrings for a stronger foundation.
Day 5: Upper Body Sculpt
Tone your arms, shoulders, and upper back without straining your joints.
Day 6: Flow and Flexibility
Restore and lengthen your muscles with a slower-paced session.
Day 7: Complete Rest
Rest days are just as important as workout days. Your muscles repair and grow stronger here (10).
Note: If you’re following this weighted Pilates workout plan for beginners, you can repeat the same 7-day schedule for 3 to 4 weeks. As your body adapts, slightly increase your dumbbell weight or add one more round of each exercise for extra challenge.
Read more: 10 Basic Pilates Exercises for a Full-Body Workout at Home
Yes, you can do weighted Pilates every day, but it’s often recommended not to.
Instead, give your body some rest in between. Weighted Pilates adds extra resistance to the exercises, which means your muscles need time to recover and grow stronger.
A good rule of thumb is:
Like every other exercise pattern, consistency is more important than anything else.
So find what works for you and do your best to commit to it. Keep mixing things up to prevent boredom and enjoy steady progress instead of burnout!
Yes, 20 minutes can be a sweet spot for many people who’ve recently started doing weighted Pilates. It doesn’t matter if you’re doing a weighted Pilates workout at home or in the gym. What counts most is maintaining proper form and staying consistent. Uncover the surprising benefits of 20 minutes of Pilates a day in our past article.
In fact, even traditional Pilates practiced less frequently can still make a difference.
A 2016 study involving 34 young women with sedentary lifestyles found that attending just one 60-minute Pilates class per week for 10 weeks led to noticeable improvements in muscle mass, flexibility, balance, and core strength (11).
While researchers noted that this frequency falls short of the recommended activity levels for optimal health, they still showed that even minimal, regular Pilates training can yield measurable Pilates with weights benefits, helping beginners overcome the “no time to exercise” excuse.
So if you’re doing 20 minutes of weighted Pilates daily, you’re already exceeding the baseline shown to make a difference. Short, consistent sessions can help you build strength, improve posture, and boost energy without overtraining. As you progress, you can gradually increase resistance or try more challenging moves to keep seeing results.
Not empty, but not right after a heavy meal either! It’s best to do Pilates on a satisfied stomach. If you eat a big meal, twisting and bending can feel uncomfortable. However, not eating anything can leave you low on energy, particularly if you’re signing up for longer or weighted Pilates sessions. It depends on your schedule and energy levels. There’s no one-size-fits-all! Generally, if you’re doing weighted Pilates, you might prefer afternoons or evenings when you’ve already had a meal or two in your system. Food provides us with energy. Still, the best time is the one that fits into your daily life and one that you’ll actually stick with consistently. If you’re combining both, think about your goal: Ideally, your first phase of your workout should be either a warm-up or the primary skill you are trying to improve. If you want to perfect your Pilates technique and master certain poses, start with Pilates. If your number 1 goal is to burn as many calories as possible in the shortest time, start with cardio, then immediately jump into Pilates or weighted Pilates. “Toning” is actually not something that the human body does. Muscles do not become “toned”; they become stronger over time. Pilates can help you create a “toned” appearance by increasing your strength. The “toned” appearance comes from a low body fat percentage and high skeletal muscle mass. Weighted Pilates can help you grow your skeletal muscle mass, but your diet will be the most critical factor in reducing your body fat percentage. Frequently Asked Questions
Should Pilates be done on an empty stomach?
Should I do Pilates in the morning or at night?
Should I do Pilates or cardio first?
Does Pilates tone your body?
A weighted Pilates workout isn’t just a trend. It’s an innovative, sustainable way to build strength, balance, and confidence. You don’t need to spend hours on it. Even short, focused sessions can make a real difference when done regularly. Over time, you’ll feel more in tune with your body. So, grab your mat, pick up those weights, and let your Pilates routine do the quiet but powerful work of transforming how you move and feel!
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