From IRL facilities to training apps and Tiktok, it’s impossible to escape the rise of pilates – but why would you want to? Not only is it aesthetically pleasing (the muted, neutral weights? Chic, right?), but it also offers a ton of wellness benefits.

Pilates can help you relieve tension and improve your flexibility, and it’s a solid way to injury-proof your body. Plus, it’s great for building strength, too – especially in your core muscles. “It focuses on controlled movements and emphasises core stability, which can lead to increased strength in your abdominals, back, and other muscle groups over time,” says Aimee Victoria Long, personal trainer and founder of Omni Wellness.

But, does pilates have the potential to grow muscle in the same way as weight training does? And, if so, can you replace strength training with pilates? Strong Women gets stuck into the science.

If your goal is to build strength, pilates alone probably isn’t going to deliver the results you’re after. A Heliyon study, published in 2021, explored whether pilates is better than other exercises for building strength. It concluded that while it may be effective for increasing muscle strength when compared to no activity, the increase is not greater than compared with other types of exercise.

“If your primary goal is to build significant muscle mass or strength, traditional weightlifting or resistance training may be more effective,” Long says. “Pilates is often used for overall body conditioning and improved flexibility in addition to strength. While it can build strength, it may not provide the same level of muscle hypertrophy (muscle growth) or maximal strength gains as weight training.”

That’s not to say that pilates can’t be a part of your training plan, though. According to Long, pilates can be a complementary activity to weight training, but it’s not typically a direct substitute.

“To achieve specific strength or muscle-building goals, a structured weight training programme with progressive resistance is often more effective.” Pilates, she says, can be beneficial as part of a well-rounded fitness routine to enhance core stability, improve posture and prevent injury – all things that can aid weight training and help you to reach strength goals as efficiently as possible. “Many people choose to incorporate both pilates and weight training into their fitness regimen for a balanced approach.”

As anyone who’s spent time on the mat knows, pilates can also be an incredibly tough workout, so don’t be fooled into thinking that it’s any less brutal than a traditional strength session. It’s just that pilates does different things to the body. It’s working on the deep core and small muscles that we rarely use (think side glutes in clam pose); strengthening those has huge benefits but won’t make you demonstrably stronger overall.

No need to cancel your pilates classes – there are ways you can manage your schedule to include both weight training and pilates, and there are also adaptations you can make to pilates exercises to maximise strength gains during those workouts.

Here’s how to make pilates sessions more effective:

Incorporating resistance

“In pilates sessions, use resistance bands, weighted balls or machines to add resistance to exercises,” says Long. “This can help build strength more effectively.” She suggests using resistance bands for leg exercises or weighted balls for upper body work during pilates.

Include compound movements

Compound movements are exercises that work multiple muscle groups simultaneously, ie squats, lunges and push-ups.

Progressive overload

“Just like in weight training, progressively increase the resistance or intensity of your pilates exercises over time,” Long advises. Challenge yourself by increasing the load or number of repetitions.

Focus on form

“Pay close attention to your form during pilates exercises. Proper form is essential for building strength effectively and preventing injury,” Long says.

Mix it up

It’s a good idea to combine pilates with weight training in your weekly routine, if it’s one of your preferred types of exercise. “The ratio of pilates to strength training will depend on your preferences and goals,” says Long. “You could start with a 3:2 ratio of pilates to strength training sessions per week and adjust as needed.”

Cycle between phases of higher reps and lower weights and phases of lower reps and higher weights. “This can keep your workouts interesting and help prevent plateaus.”

Rest and recover

Ensure you factor rest days into your training plan to allow muscles to recover and grow. Overtraining can hinder progress.

Consult a trainer

If you’re able to work one-on-one with a trainer, finding someone who specialises in both strength training and pilates can be really helpful for finding the perfect balance.

Listen to your body

“Pay attention to your body’s signals. If you feel fatigued or notice any pain, adjust your training programme accordingly and don’t push too hard,” Long says

Enjoy variety

Keep your workouts interesting by experimenting with different pilates and strength training exercises. “Variety can help maintain your enthusiasm for your fitness routine,” Long says.

“Remember, the key to an effective and enjoyable fitness program is finding a balance that works for you and aligns with your goals. It’s possible to build strength while favouring pilates, but it may require some creativity and adaptation in your training approach.”

Image: Getty