Is Pilates Strength Training?

When most people hear strength training, they imagine barbells, dumbbells, and heavy squats. But if you’ve ever pushed against the springs of a Reformer, held your bodyweight in a Teaser, or powered through Footwork on the Chair—you know Pilates requires strength too.

So the big question is: Can Pilates be considered strength training?

The short answer: Yes—when done with intention and progression. Let’s break it down.

What Counts as Strength Training?

Strength training is simply using resistance to challenge muscles in order to improve strength, endurance, or muscle size. This can be done with:

• Free weights

• Machines

• Bodyweight

• Or… Pilates springs and leverage

The key element is progressive overload—making the exercise harder over time so your muscles continue to adapt.

How Pilates Provides Resistance

Pilates uses:

• Springs: Following Hooke’s Law (the more you stretch, the more resistance you create).

• Bodyweight & leverage: Think Teasers, Planks, or Side Kicks.

• Instability: Light spring settings or long-lever positions force deeper muscle recruitment.

This means that Pilates isn’t just stretching—it’s active resistance work.

What the Research Says

Randomized Controlled Trials

• Older women: Pilates improved trunk and hip strength, though traditional gym programs sometimes built more maximal strength.

• Overweight women: Reformer training boosted upper body endurance and improved body composition.

• Adults over 60: Mat and equipment Pilates improved strength and daily function.

Systematic Reviews

• Pilates consistently improves strength, flexibility, and balance.

• It is comparable to other exercise methods, though not always superior.

• Where it shines is in core strength, endurance, and control, especially for beginners or those returning to movement.

Making Pilates “Count” as Strength Training

For Pilates to truly function as strength training, you need:

1. Effort: Work close to fatigue—your last reps should feel challenging.

2. Load: Use heavier spring settings, more range, or long-lever positions. Add props (weights, bands) for variety.

3. Volume & frequency: Aim for 2–3 sessions per week, with multiple sets per exercise, just like a gym program.

4. Progression: Gradually increase resistance, range, or complexity as your strength improves.

When Pilates Alone May Not Be Enough

If your goal is maximal strength or muscle size, Pilates alone may not provide the same overload as lifting heavy weights. In these cases, the best results come from combining Pilates with traditional resistance training.

The Takeaway

• Yes, Pilates is strength training. It uses resistance (springs, bodyweight, leverage) to build muscular strength and endurance.

• It excels at core, postural, and functional strength—making it ideal for recovery, longevity, and performance.

• For maximum strength or hypertrophy, combine Pilates with heavier external resistance.