Feel like Pilates studios are popping up like froyo shops in the 2010s? You’re not imagining it: Pilates is trendy as can be. And while Pilates is on the rise, research continues to confirm the far-reaching benefits of strength workouts, including a 10 to 17% lower risk of early death. Count us in!

So between hundreds, planks, and leg circles, you may ask yourself: Is Pilates a good enough strength workout, or do I need to hit the weight rack later? We reached out to Pilates pros to get their take on this topic and better understand how Pilates slots into a well-rounded workout routine. 

The Experts

• Jill Drummond, VP of Fitness at BODYBAR Pilates
• Jess Pritchard, fitness trainer and wellness entrepreneur, currently working with 1Rebel

Pilates 101

Before discussing its merit in the world of strength training, let’s take a quick look at the Pilates basics. 

While Pilates may seem like the new(ish) kid on the block in the fitness world, it has a storied history dating back to the late 1920s. It was created by Joseph Pilates, who founded the Pilates Universal Gymnasium in New York City after decades of work in physical education. From being a circus performer to learning from German medical practitioners to rehabbing injured soldiers in World War I, Pilates’ colorful background led him to devise the exercises 12 million people now practice globally. 

In the Big Apple, Pilates became popular among dancers for its focus on whole-body control, flexibility, and alignment, making it an ideal way to prevent and recover from injuries. But rest assured, those benefits can extend to anyone (and are arguably even more helpful for the less-than-coordinated among us). 

“Pilates improves posture, flexibility, balance, and coordination while also making you stronger,” says Pritchard. “It’s low-impact, so it’s kind on the joints, but it can be hard when you do it with real focus. And it’s adaptable—Pilates can meet you wherever you are, whether you need something restorative or something that pushes you to your limit.”

Drummond emphasizes the benefits of Pilates for core strength and posture: “Pilates teaches you to engage and move from a strong core, which is considered the “powerhouse” of the body. It improves how we function in everyday activities and overall physical performance…Many people continue Pilates as they get older because it can help with quality of life by providing strength and flexibility to move well and maintain great posture,” says Drummond. 

There are two types of Pilates: Mat and reformer. Mat Pilates is done on a basic mat on the ground, using your body weight to perform various exercises and stretches. While it’s accessible and can be done from anywhere with zero equipment, reformer Pilates is ruling today’s fitness scene. 

A Pilates reformer is a large metal frame with a moving carriage and springs. Different springs add varying levels of resistance, making it a more intense workout. While mat Pilates is more accessible, reformer Pilates is the clear choice for people looking to build muscle (and may position it above other mat workouts, like yoga, for strengthening). 

Can Pilates Be Considered Strength Training?

Our experts agree: Pilates can absolutely be considered sufficient strength training for the average person. But if you need above-and-beyond muscular strength for a job, sport, or other activity involving frequent or heavy lifting, you may benefit from extra strengthening sessions. 

“Pilates focuses on controlled, functional movement that builds strength from the core outward, improving posture, balance, joint stability, flexibility, and overall daily performance,” says Drummond. So rest assured: If you regularly hit the Pilates studio or have at-home mat sessions, you’re gaining strength (along with balance, flexibility, and overall stability). 

“Pilates definitely builds strength, especially in the core and stabilizers. For the average person who just wants to move well, feel good, and stay active—it’s plenty,” says Pritchard. “But if your goal is to really build muscle, bone density, or the kind of strength that lets you pick up heavy things in real life, I’d recommend adding some weight training.”

Is Pilates Better for Strength Than Other Workouts?

Not 100% sold on Pilates as your next go-to strength workout? We asked our Pilates pros whether it provides unique strengthening benefits you won’t find with other types of exercise, like weightlifting. These are the perks they can vouch for: 

• Body awareness and alignment

“Pilates is amazing for teaching alignment, control, and awareness of your body. You’ll really learn about the relationship from rib to pelvis, the spine and the core, and how these are working (or not working) together. No other form of training focuses in on that as much,” says Pritchard. “On the reformer, you can see exactly where your imbalances are and learn how to correct them. That precision carries over into lifting, sports, and life—you move better, you lift better, and you stay safer.”

• Breath

Tend to hold your breath during heavy lifting? Pilates can help. It focuses on aligning your breathing with your movements, and there’s even a specific technique called Pilates breathing. It involves inhaling through the nose to expand the ribcage in all directions, then exhaling through the mouth to return the ribcage to a neutral position.

A study published in the Journal of Physical Therapy Science found that Pilates breathing helps stabilize the trunk stabilizer muscles, which promote overall stability and help minimize stress on the spine.  

• Eccentric control

Eccentric control refers to lengthening a muscle under tension, resisting movement as your muscle absorbs the force of the exercise. Think of slowly lowering a dumbbell from a biceps curl, or slowly bending your legs into a squat. According to Pritchard, Pilates has a strong focus on eccentric control, helping you build stronger, more resilient muscles, tendons, and ligaments. 

• Endurance and lean muscle mass

“Unlike traditional strength training that often focuses on building muscle mass and bone density, Pilates emphasizes controlled, functional movement that builds strength from the core outward,” says Drummond. “It uniquely trains the body for muscular endurance through longer working sets rather than just lifting heavy weights for lower repetitions. This approach results in a long, lean muscle appearance.”

So if you’re on your journey to “bridal arms” or just looking for strength without the bulk, Pilates could be the key. 

• Low-impact strengthening

Low-impact workouts aren’t as hard on the body as high-impact alternatives, making them a safer option for people with past injuries or underlying conditions. “Since Pilates is a low-impact workout that integrates flexibility and utilizes resistance from equipment like reformers, bands, and weights, it’s an excellent option for all ages and fitness levels, including those recovering from injuries,” says Drummond. 

Is Pilates Enough on Its Own?

We know Pilates memberships really don’t come cheap. So before going all in, we set out to learn if Pilates can hold its own as your only workout. 

When asked if Pilates has any gaps that should be filled with other forms of exercise, Pritchard highlighted its lack of cardio and somewhat limited strength-building potential: “Pilates doesn’t load the muscles progressively the way lifting does, so it’s not the best tool for building maximal strength or muscle mass. And it doesn’t really cover cardio. So ideally, you’d complement Pilates with some strength training and some conditioning (walking, running, cycling—whatever you enjoy). That way, you’re hitting all the bases,” says Pritchard.

Drummond offered another perspective: “Rather than identifying ‘gaps’, we view Pilates as a powerful complementary exercise that significantly enhances performance across a variety of other fitness activities, such as running, cycling, and weightlifting,” she says. “By improving muscular strength, endurance, stability, balance, flexibility, and joint mobility, Pilates helps elevate overall athletic performance across these disciplines. These benefits also play a key role in reducing the risk of injury, allowing individuals to engage in running, cycling, and weightlifting for a long time,” adds Drummond. 

How to Up Your Strength Gains in Pilates

Here’s what we’ve learned: Pilates absolutely offers strengthening benefits, including several perks you won’t get with the typical weightlifting session. That means for the average exerciser, it can serve as your sole strength workout (with some cardio sessions sprinkled into your routine). 

With that in mind, here are some tips from our pros to maximize strength gains in your next Pilates class:

• “Play with progression—use more challenging springs depending on the exercise, more reps, harder variations, and less rest,” says Pritchard. 
• “The core is the foundation for every movement. Engage your core at the start of each exercise, maintain engagement throughout, and finish with dedicated core exercises to build strong abs,” says Drummond. 
• “Dial in your form—tiny adjustments in alignment can make the work way more effective,” says Pritchard. 
• “Slow things down. The eccentric phase is often where the magic happens,” says Pritchard. Drummond adds, “Focus on time rather than reps. Aim to build up to holding each exercise for 60-90 seconds.” 

So if you’d way rather hit the reformer than pump that iron, there’s no need to drag your feet toward the dumbbells. Just focus on form, slow reps, and adding new challenges to your Pilates sessions.