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You Asked: Does Pilates Count as Strength Training?

By , SparkPeople Blogger
This is not an easy question for me to answer. As a certified Pilates instructor and long-time Pilates practitioner, I've seen the many benefits of Pilates first-hand, and with many of my students. A Pilates workout can sculpt your core, help you stand taller, improve your balance, tone your muscles and even prevent and relieve certain issues like lower back pain. I'm a huge advocate of Pilates and think it can benefit any body—male or female, young or old, beginner or athlete.
 
But I also have training and certifications in more traditional forms of fitness, such as personal training. So I also know how important it is to strengthen your muscles against progressively challenging resistance levels. The benefits you get from strength training, such as improved bone density, increased muscle tone and strength, a healthier heart, and improved metabolic rate come as a result of resistance training. A by-the-book definition of strength training means working your muscles to fatigue (meaning you can't do another rep in good form) with progressively heavier resistance over time. These variables aren't present traditional Pilates, which does not work the muscles to fatigue or continuoulsly increase resistance as you get stronger. This means that realistically, you will not get the same benefits attributed to strength training by doing Pilates alone.  
 
Yes, anyone who is new to Pilates will experience some benefits like increased strength (in certain muscle groups) and will probably see some improvements in muscle tone and strength. But for most people, those benefits will plateau and reach a maintenance level rather than continuously getting better. There's nothing wrong with that, if that is your only goal. Doing Pilates is certainly better than doing nothing at all, and doing Pilates is definitely a good way to begin strengthening your body if weight training intimidates you. If you are completely opposed to doing strength training, or can't for some health or medical reason, you will still see some strength benefits from a Pilates-based fitness program. But if you want to build increased muscle strength and achieve optimal fitness, adding traditional strength-building exercises is essential.   
 
Considering these facts, my recommendation would be to do both Pilates and strength training if possible. Aim for traditional strength training at least twice a week. That should be your main priority. Then, fit in Pilates (or other mind-body forms of exercise, such as yoga) once or twice a week if you can. These non-traditional exercises don't always meet strict definitions for "cardio" or "strength training" but we know that they still have many health and fitness benefits. I like to think of them as supplemental to a well-rounded fitness program.

No one form of exercise is the only thing you need to achieve ideal body composition and fitness. Variety is essential! Cover your bases first (strength training, stretching, cardio training), then fit in the extras where you can.
 
Do you agree or disagree? Do you think Pilates can take the place of strength training?

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Comments

CATHYSFITLIFE 4/19/2018
Interesting information, I've never been a big fan of Pilates but maybe it's time to try it again. I do traditional ST but maybe I'll try Pilates again to help with strengthening my core. Report
DJ4HEALTH 3/26/2018
good info Report
ALEPEQUIJADA 3/23/2018
Great! Report
AMBER461 3/10/2018
Thanks for sharing. Report
JANIEWWJD 3/10/2018
Loved this article!!! Report
KHALIA2 2/21/2018
Great article, Coach Nicole! Thanks! Report
JVANAM 1/3/2018
Your attitude determines your altitude. - Zig Ziglar ~ 1/3/18 Report
START40TRISH 12/30/2017
If by stronger one means your muscles can work harder then YES pIlates counts as strength training. I can hold a V sit up for 60 seconds my husband cannot pull into one. My husband can do 35 push-ups on his toes. I can't on my toes but can on my knees. Pilates strengthens different muscles! This is like saying a bicep curl is not strength training because is doesn't strengthen your quads...pilates strenthens your core. Report
CHRISINMIAMI 12/30/2017
Is the plank a Pilates move? If so, I’m in trouble! Report
CHERIRIDDELL 12/30/2017
I don't think you should rely on just one kind of exercise but rather incorporate various things into a healthy regimen Report
SUNSET09 11/28/2017
It does, doesn't it?!?!! I can feel it and also enjoy the change of pace in exercising. Report
BABY_GIRL69 10/26/2017
While I do like pilates I can not soley relay on this as my main workout because I am crazy for weight training. So while there are benefits Pilates often bores me.... Report
SASHASMOM1122 8/22/2017
It depends on the persons ability to do the exercises, I suppose a little bit of both at a time should work I'm certainly game for it!! Report
CHRIS3874 5/3/2017
Don't know. Never did it. Report
MSROZZIE 5/3/2017
Good article, thanks for sharing! Report
JENNAAW 5/3/2017
Great article, thanks!! And I enjoyed reading the comments. I take one Pilates class a week but also do Boot Camp and TRX classes one day a week in addition to working with dumbbells and machines in the free weight room and running the other days of the week. There is quite a difference in my opinion between Pilates and using free weights, but I am retired and have loads of gym time. Slinging my body weight in many of the Pilates routines is quite a strength workout for me. but if people can somehow find the time I think regular weight training in addition to Pilates would be ideal. Report
RO2BENT 5/3/2017
If your muscles get tired and especially if they get sore then it counts! Report
EO4WELLNESS 5/3/2017
There are many types of Pilates--but the original form, created by Joseph Pilates was intended to strengthen the body while healing from an injury. I've seen folks use it for other purposes today and that is definatley not strengthening after an injury--in that sense Physical Therapy is strengthening like the original Pilates--but the rest isn't and it is only until the injured is "full strength" again. Tho with a Pilates Reformer or Cadillac it is possible to do some things that are beyond traditional Pilates. Report
CAROLZVAPOR 5/1/2017
I have a pilates machine and doing the reformer definitely is cardio. I have problems with my knees and back, so running is out of the question. Walking hurts my joints too much after about 15 minutes. I can do the reformer and for me there is no knee or back pain. The exercise I do on my machine is a full body workout. I do repetitions till I feel the burn and cant do anymore. I really work up a sweat. My fitbit monitors my heartrate and I sometime have to take breaks to let my heart slow down. Now I am 56 years old and have 86 more pounds to go (lost 22). Pilates looks a lot easier than it really is. I also incorporate traditional strength training every other day. Report
WALKZWDOGZ
Like many things, it probably depends on your level of fitness. For me, at this stage, just getting down to the floor & back UP counts as strength training. :-) Report
LSIG14
Pilates and Yoga definitely help with strength and flexibility, particularly for an older person, but I do think some resistance training and cardio need to be included as well. I have used yoga for years and have now added Pilates to my routine as well as other exercises. I do think that whatever you do to improve your body helps! Report
LADYG67
Great article Coach Nicole. Since I suffer from lower back pain, based on this article and comments of others, I will start to incorporate Pilates into my weekly workout routine. Report
WESTSIDE15
Good article, think I will start with plates program and then add weights Report
PHEBERUTH
In my local community center classes they have pilates tagged as stretching exercises. So I was thinking, it's stretching. Even running or biking can have strength training effects at first, but then that goes away as your muscles get used to that movement. Report
JOANNEJI
Among the various fitness activities I schedule each week, I have been taking a Pilates class once a week for the past ten years. For me, there is nothing as effective as Pilates for tightening my core. We break over the summer each year, and by September I can see a definite looseness around my middle, even though I continue to be active in other ways throughout the summer. Also, since beginning Pilates I have reduced lower back pain incredibly. I have talked to many people who say they don't like Pilates because it is not hard enough! It is as challenging as you make it. The key, for me anyway, is to focus as intently as possible on the muscles I am using. I agree, you don't grow obvious muscles from doing Pilates. You can however, develop functional strength that can make an incredible difference to the ease with which you move through each day! Report
PATTIA1311
I agree that one thing alone is not the way to go. I am a runner first and for most, but I also need to do other forms of cardio in order to improve my cardio health. It would be safe to assume the safe with strength training. One thing alone will not show improvement. That is why I try to change things up every month or so! Just my humble opinion!!! :) Report
MTTRAVELS
Great article! I do a mix of strength training pilates and cardio, in my opinion, Pilates is great and all but it doesn't (I feel) train resistance as much as hand weights would. Pilates has definitely strengthened my core and my balance is so much better, It works but it's not all there is to strengthening. Report
SOCALDEBBIE
Maybe it depends on our definition of "strength." I know that lifting weights will mean I can, well, lift more weight - a heavy bag of soil from the garden shop, for example, or a heavier kid. Nothing that I've done in a Pilates studio makes me feel like I'm making that sort of progress. Yes, a stronger core helps everything, but it's not like building stronger biceps. Report
MYTURN11
This is a really good article. I know that Pilates makes me strong & flexible. I have been doing the PiYo workouts and I would have to say when combined with yoga as in the beachbody PiYo I am getting good muscle definition. Report
ZELMAMEYER
It was an interesting and informative post but I would say that even though I do weight lifting as well, yoga and Pilates are essential for my aging body and I have joined the Pilates Physique for pilates classes and it's really good to me.
Report
LADYBUG1943
Can we count Pilates as a strength building exercise? Even though I do weight lifting as well, yoga and Pilates are essential for my aging body. They use so few calories, though, I'm hesitant to add them as fitness minutes. Report
DEPSERV
Variety seems to be a very useful part of an overall exercise program. I think weight training should always be a part of it, but other things should be done too, and I suppose pilates could be among them. I've never done them though. Report
HAWKTHREE
Thoughtful article. Pilates was great for rebuilding my body after tendon surgery with prolonged non-movement, but I feel the need to add ST now. Report
MSBOOTCAMP
I'm guessing the level of Pilates would help decide whether it might rank as real strength training. But, generally, I would ADD Pilates to more strenuous strength workouts.

I say - MIX IT UP!! : ) And, personally, and in no particular order, I love bodyweight routines, resistance bands, dumbbells, kettlebells, pilates, and some forms of yoga! Report
MARTHASKI
I like this article a lot, because it is really unbiased and true. I use pilates to enhance my strength training - I feel like it really fires up my core and helps to stretch out the imbalances sometimes created by a tradition strength routine. Plus, even 10 minutes of pilates practice can feel like a real workout. I love it as a "finisher" to my existing workout plan! Report
FRAN117
I have a bowflex that I use for weights. I have had a difficult time finding how many calories are expended when using it however. Can you assist with this Report
GLORIAMAJDI
I have tried Pilates over and over again and just can't seem to like it. I want to like it for the core strengthening aspect but I just don't enjoy it. Traditional strength training is more up my alley. Report
SUKIWOOKIE
Pilates is one of the few exercises that I really enjoy. I was thinking of adding reps or those weights that you strap to your ankles. Report
JMB369
"Yes, anyone who is new to Pilates will experience some benefits like increased strength (in certain muscle groups) and will probably see some improvements in muscle tone and strength. But for most people, those benefits will plateau....

I think this is a key point in Nicole's article. For many of us, Pilates IS a strength building exercise. Once we experience a plateau, THEN it might be time to add some traditional strength building exercises. For me, the same is true of yoga. Example: I am limited in how long I can hold downward dog pose by my arm strength, specifically the strength (or weakness) of my triceps. It seems to me I can increase the strength of those muscles by gradually increasing the time I hold down dog, OR by doing strength exercises that target those muscles. OR both.

In my opinion, practicing pilates and yoga give my body a workout that is closer to the type of strength building that uses my own body weight -- plank, push-ups, squats, step-ups, etc. I do strength exercises with free weights a couple of times a week IF I have time, but my feeling is that they target specific muscle groups rather than work my entire body, and so if my time is limited, those are the exercises that I don't do! Report
SUZIB123
Great article-I do Pilates with stretch bands and have 3 different workouts-upper body--lower body--abds. I have 3 different bands for heavier resistances. Report
LADYCALICO
If it makes me strong, improves my posture and balance, tightens my flab, and I am better off doing it than not doing it, I am not going to worry about what anyone else calls it. Report
KGLENTZ
Great article, I do Pilates 3x a week and have def gained core strength, but I do find myself plateauing. Thanks so much for some inside info..going to boot camp tomorrow! Report
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