Strength training vs Pilates: why not both?
Strength Training vs. Pilates — Why Not Both?
“Strong is the new pretty”
“Lift Like a Girl”
“Coffee. Lift. Repeat.”
Catch phrases like these have been floating around more and more lately. We see them on t-shirts, bumper stickers, mugs, and social media feeds and they reflect an undeniable shift in the fitness world: people (and especially women) are reclaiming strength.
But what does “strength training” actually mean? And where does Pilates fit in?
Pilates is strength training and also, it’s not the whole picture
Technically speaking, resistance training is strength training. Anytime you’re working against resistance — springs, body weight, light dumbbells — you’re building strength. By that definition, Pilates absolutely belongs in the strength training category.
That said, when it comes to muscle growth and bone density, research consistently shows that variety matters. To support long-term strength and skeletal health, it’s important to balance:
lighter resistance with higher repetitions, and
heavier resistance with lower repetitions
This is where more traditional strength training like lifting heavier loads becomes an essential complement to Pilates.
So… why aren’t more women strength training?
Wanna know our take?
It’s true: Research shows that incorporating strength training into your fitness routine not only builds strength, but also helps reduce the risk of heart disease, type 2 diabetes, and osteoporosis while increasing overall life expectancy. These benefits become even more important as women enter perimenopause and menopause.
And yet, despite the trendiness and the science, fewer than 20% of women incorporate strength training into their weekly rhythm.
Why?
Because Pilates is more fun, of course! (Kidding… kind of.)
One of the biggest barriers to strength training is a lack of information and confidence. Many of us don’t know how the machines at the gym work. As we reach the age where the wrong pillow or an ill-timed sneeze can lead to weeks of discomfort, the idea of lifting heavy weights can feel intimidating or risky. We don’t have time to get injured, and we certainly don’t want to do something “wrong.”
Where Pilates changes the game
This is where Pilates truly shines.
Pilates is designed to translate directly into functional movement. Not only does it make your body feel better in the moment, it teaches you how to move efficiently, intentionally, and with awareness outside the studio.
That’s why professional athletes across disciplines from NFL linebackers to prima ballerinas use Pilates as cross-training. Pilates isn’t just a workout; it’s a system. And that system informs healthy movement in every plane.
You do criss-cross abs in class, and later you feel your obliques engage as you open your car door. You learn how to take strain out of your low back in squats, and suddenly picking up your toddler feels safer and easier. These same principles carry directly into strength training.
When you lift weights with a Pilates foundation, you already know how to:
find proper alignment in different positions
use breath to support core connection
isolate the correct muscle groups
avoid unnecessary tension in the neck, back, or joints
Those skills — awareness, mobility, and control — are exactly what make heavier strength training safer, more effective, and more empowering.
By building these skills on the mat or reformer, you’re not just doing Pilates. You’re equipping yourself to lift heavier with confidence in the gym, in class, and in real life.
Come join us in studio to work on your strength, we host Reformer strength classes and a Mat Circuit class every week
