Is Pilates Strength Training?

Pilates and strength training are two of the most popular training styles out there at the moment, to the point that many people are now structuring their workout schedules with a blend of the two, like The 3-2-1 Method with Katie Martin.

Wait - so is Pilates considered strength training?

The short answer is yes. But when they require different equipment, involve different movements and workout structure, and are completely different training categories in the Sweat app, it’s definitely a valid question.

Here’s a helpful breakdown of what “strength training” boxes Pilates does tick and which boxes it doesn’t tick so you can figure out which training style is best for you.

Why Pilates definitely IS strength training

First and foremost, Pilates ticks the most obvious box - it’s a training style that works to strengthen and tone your muscles. Whether you’re doing a bodyweight mat workout, are adding equipment such as resistance bands, ankle weights, a Pilates ball, Pilates ring, or you have access to a reformer machine, Pilates is an incredible way to improve your functional strength, muscular endurance, posture, flexibility, mobility and mind-muscle connection.

Research from 2022 concluded that there is little to no difference between Pilates and other exercise modalities for dynamic strength, isometric strength, resistance strength, balance and flexibility. A study from 2015 also found that Pilates is an effective way to increase upper body, lower body and core strength.

As your strength and confidence grows, there is also plenty of room for progression, with a whole world of advanced Pilates exercise variations and equipment to be explored.

If you’re used to traditional weight lifting, your first Pilates session might surprise you. Here’s the thing - the strength and movement patterns involved in Pilates are quite different to traditional strength training, and it’s super common for gym-goers to get on the mat or reformer machine and find the workout more challenging than expected due to the level of control, balance, reps, core strength and recruitment of smaller, stabiliser muscles that’s required.

Like traditional strength training, Pilates also can involve a mix of compound movements (exercises that engage multiple muscle groups, such as squats) or isolation exercises (which target a specific muscle, like bicep curls).

Convinced that Pilates is easy? Sure, it looks graceful and the lack of heavy weights might suggest you won’t find it that hard, but seriously… We urge you to try a workout before you make up your mind about how challenging those endless pulses and holds can be.

Where Pilates differs from traditional strength training

When it comes to the strength training boxes that Pilates doesn’t tick, we’re mainly looking at the potential for progressive overload, hypertrophy and maximum strength gains if those are goals of yours. If you’re interested in using gym machines, barbells, kettlebells or other free weights, you’ll need to venture beyond your Pilates workouts, too.

With Pilates, you’ve got a much stronger focus on high reps and lower load. With traditional strength training, you’re lifting heavier weights and there’s so much room for you to track your weights and go from backsquatting 30 kilograms to 100 kilograms - something you’ll never achieve in Pilates, no matter how advanced you get.

By following a weight lifting training program that is designed with progressive overload in mind, there is also greater potential for increases in muscle size, aka hypertrophy.

So, how do you choose?

Pilates and traditional strength training both offer a huge range of benefits, so as always, we recommend choosing your ideal training style by asking yourself which one you actually enjoy or want to do, and do that!

If you enjoy both or enjoy the sound of both, The 3-2-1 Method is made for you. Three days of strength training. Two Pilates sessions. One cardio day. It really is the best of both worlds. There are also plenty of individual strength and Pilates sessions available in the On Demand section of the Sweat app, making it easy to change up your routine at any time.