Pilates and weight lifting have existed happily alongside each other for over half a century. Lately, social media is awash with discussions as to whether Pilates is strength training, does it build muscle, does Pilates replace weight lifting.  Suddenly, the battle is on, Pilates vs. Weights!

Why Pilates vs Weights?

With the rise of reformers in alternative settings to Pilates studios and with the need to continually create ‘new pilates’ to sell commercially, the reformer has suddenly become a low- resistance tool for gym exercises. The new re-purposing of the reformer -  after decades of promoting that Pilates should evolve -  has led to reformers being used for rehab exercises and now with weights, prompting the question, should ‘new Pilates’ replace weight lifting.  

Both Are Strength Training

Pilates and weight lifting will build muscle and increase strength but in different ways with different outcomes.

Weight Training 

• Primary focus on building the size of the muscle. 

• Heavy load reduces the range of motion of the muscle. 

• Focuses on individual muscles, often creating imbalance and strain.

• Often loads joints with focus on concentric muscle engagement.(flexion) 

Pilates 

• Maintains activation of muscles through the entire range of muscle, both eccentric and concentric ( in flexion and extension).

• Builds the overall strength of the muscle, not just size. 

• Focuses on muscles as part of an entire system ( the body), not isolated.

• Creates the discipline of controlling the motion in the exercise,  rather than just choreography.

• Uses resistance of body weight and spring to connect the mind to the muscles working through the full range, not to shorten and overload the muscle. 

Does Pilates ‘Build’ Muscle?

Pilates does not build bulky muscles past the range of supporting your own body weight.  Adding weights to bulk up during a Pilates session will often negate the benefits of Pilates.

Pilates builds muscles to stay connected through the full range of motion, in balance with the rest of the body, without bulk or tension on joints.  So, if you want to push up perfectly,  run a marathon and still touch your toes, Pilates will build the strength, stretch, and control to move well through life and sport. 

The question we should be asking is not should you do Pilates or lift weights, but rather how Pilates and weight lifting benefit each other!