Is Pilates Strength Training? Does It Build Muscle?
Pilates is often filed under "stretching" or "mind-body" workouts, so many people wonder whether it actually counts as strength training. The short answer is yes, especially when resistance is involved. Here's what kind of strength Pilates builds, how it compares with weights, and how to combine the two.
Key takeaways
- Pilates is a form of strength training focused on control, endurance and stability.
- Resistance from springs, bands or a board makes it more demanding.
- It builds lean, functional muscle rather than maximum size.
- Pilates and weight training complement each other well.
What counts as strength training?
Strength training is any exercise that makes your muscles work against resistance, whether that's your bodyweight, bands, springs or weights. By that definition, Pilates qualifies: every exercise asks muscles to produce and control force.
What kind of strength does Pilates build?
| Type of strength | Pilates | Heavy weight training |
|---|---|---|
| Core stability | Very high | Moderate to high |
| Muscular endurance | High | Moderate |
| Maximum strength | Low to moderate | High |
| Muscle size | Low to moderate | High |
| Mobility with control | High | Varies |
| Joint impact | Low | Moderate |
Does Pilates build muscle?
Yes. Pilates builds lean, toned muscle, particularly in the core, glutes, legs, back and shoulders. Resistance-based Pilates (on a reformer or reformer board) increases the load, and the slow lowering phase keeps muscles working under tension. It won't create the bulk of heavy lifting, which is often exactly what people want.
Mat vs resistance-based Pilates for strength
- Mat Pilates: bodyweight only; great for control, limited load.
- Reformer or board Pilates: adjustable resistance; easier to progress over time.
See reformer Pilates explained and 20 mat Pilates exercises.
How to make Pilates more strength-focused
- Add resistance: heavier bands or springs as form allows.
- Slow the lowering phase: 3–4 seconds back.
- Add rounds: move from 2 to 3 rounds.
- Train all muscle groups: legs, glutes, back, chest, arms and core.
- Track progress: reps, resistance and hold times.
A strength-focused Pilates session
| Exercise | Sets × reps |
|---|---|
| Gliding reverse lunge | 3 × 8 per side |
| Single-leg bridge | 3 × 8 per side |
| Push-up on handles | 3 × 8–10 |
| Bent-over band row | 3 × 12 |
| Shoulder press with bar | 3 × 10 |
| Knee tucks | 3 × 10 |
Combining Pilates and weights
- 3 weight days + 2 Pilates days: strength plus core and mobility
- Pilates as a warm-up: 10 minutes of core activation before lifting
- Pilates on recovery days: low-impact movement between heavy sessions
Men who lift will find this useful too: can men do Pilates?
Frequently asked questions
Is Pilates strength training?
Yes. Pilates makes muscles work against resistance, building core stability, endurance and functional strength.
Can Pilates replace weight training?
For general fitness, core strength and toning, it can. For maximum strength or size, weights are still needed.
Does reformer Pilates build muscle?
Yes. Adjustable spring or band resistance builds lean, toned muscle.
How many times a week should I do Pilates for strength?
Three to four resistance-based sessions a week, progressing gradually.
Is Pilates good for women who want to get stronger?
Yes. It builds strength safely and pairs well with other training.
Strength training, the Pilates way. Up to 50 lbs of resistance on the Raddzy Pilates Reformer Board. Shop the board →
