Can Men Do Pilates? Benefits and a Workout
Pilates is often marketed to women, so many men assume it isn't for them. In fact, Joseph Pilates himself was a man who developed the method partly through work with athletes and soldiers. Here's why Pilates is valuable for men, and how to start.
Key takeaways
- Yes, men can and do practise Pilates, including athletes.
- Pilates builds core strength, mobility and control that complement weights and sport.
- It targets common male weak spots: tight hips, stiff backs and limited mobility.
- Two or three short sessions a week are enough to feel a difference.
Why Pilates works for men
- Core strength: a stronger centre supports heavier lifts and better athletic performance.
- Mobility: many men have tight hamstrings, hips and shoulders; Pilates improves controlled range of motion.
- Back support: deep core work supports the spine. See Pilates for back pain.
- Posture: counters long hours at a desk or driving. See posture moves.
- Injury resilience: balanced strength and control can help you move well in sport.
- Recovery: low-impact sessions fit between heavy training days.
Does Pilates build muscle for men?
Pilates builds lean, functional muscle and endurance, especially with resistance on a reformer or board. It won't replace heavy lifting for maximum size, but it strengthens stabiliser muscles that lifting often misses. Read more in what is Pilates good for.
Is Pilates strength training?
Yes, a form of it. Resistance-based Pilates challenges muscles through a controlled range, including the lowering phase. Many men combine it with weights.
Pilates for sport
| Sport | How Pilates helps |
|---|---|
| Cricket | Rotational core strength and hip mobility |
| Running | Hip and glute stability, posture |
| Football | Balance, core control, hamstring mobility |
| Cycling | Counters a flexed posture; strengthens the back |
| Gym lifting | Core bracing, mobility, shoulder stability |
A 20-minute Pilates session for men
- Breathing and pelvic tilts: 1 min
- Plank slides: 2 sets of 10
- Knee tucks: 2 sets of 10
- Gliding reverse lunges: 2 sets of 8 per side
- Single-leg glute bridge: 2 sets of 8 per side
- Push-ups on handles: 2 sets of 10
- Band rows: 2 sets of 12
- Side plank: 30 s per side
- Pike slide and hamstring stretch: 2 min
Instructions for many of these moves are in 12 Pilates board exercises.
How to fit Pilates into a weekly routine
- With weights: 2 Pilates sessions on non-lifting days
- With running or sport: 2–3 short sessions focused on hips and core
- As your main training: 4–5 sessions with increasing resistance
Common myths
- "Pilates is just stretching." It's controlled strength training.
- "It's too easy." Slow, precise reps with resistance are challenging.
- "It's only for women." The method was created by a man and is used by many male athletes.
Frequently asked questions
Can men do Pilates?
Yes. Pilates improves core strength, mobility and control for everyone.
Is Pilates good for men who lift weights?
Yes. It strengthens stabilisers, improves mobility and supports better bracing.
Does Pilates build muscle?
It builds lean, functional muscle, especially with resistance, though it won't replace heavy lifting for maximum size.
How often should men do Pilates?
Two to three sessions a week alongside other training, or more if it's your main workout.
Is a Pilates board suitable for men?
Yes. The Raddzy board fits users from 5'0” to 6'4” and offers up to 50 lbs of resistance.
Train your core like an athlete. Jet Black Raddzy Pilates Reformer Board, from ₹6,499. Shop the board →
