You’ve made a pit stop on your health journey that many people frequent: Pilates vs. Strength Training.
Maybe you’re wondering if there’s a one-size-fits-all solution to all your fitness needs or perhaps Pilates’ more recent gain in popularity has caught your attention. Either way, your questions are valid, and we’re strong advocates for finding evidence-based answers.
When it comes to choosing the most effective exercise regimen, both strength training and Pilates offer unique benefits. For those looking to maximize their fitness gains in terms of building muscle, increasing strength, and improving bone density – let’s look at the differences between Pilates and strength training:
Muscle and Strength Gains
Strength Training: Strength training, especially high-intensity low-impact routines, is designed to overload muscles, leading to significant increases in muscle mass and strength (read: full-body toning and shaping—not bulking).
The use of weights and resistance allows for progressive overload, a principle where muscles are continually challenged by increasing resistance. This leads to muscle hypertrophy and enhanced strength over time.
Pilates: Pilates focuses more on core strength and body awareness without significantly increasing muscle mass. While it can improve strength, particularly in the core muscles, it does not provide the same level of muscle benefit as strength training.
*It’s important to note that building muscle is crucial for boosting metabolic health. The largest muscle groups—like your glutes, quads, and hamstrings—play a significant role in elevating your metabolism and enhancing calorie burn.
Bone Density Improvement
Strength Training: One key benefit of strength training is its impact on bone health. Lifting weights applies stress to the bones, stimulating bone remodeling and increasing bone mineral density (BMD). This is particularly beneficial for preventing osteoporosis and reducing fracture risk. Research consistently shows that strength training (with a high enough intensity) is effective in boosting BMD.
Pilates: On the other hand, Pilates does provide some benefits for overall fitness and flexibility, however, its impact on bone density is less substantial. Pilates focuses more on core strength and body awareness and does not apply the same level of stress to bones as strength training does. This lower impact makes it less effective in significantly improving BMD and preventing osteoporosis. For optimal bone health, incorporating strength training is recommended over relying solely on Pilates.
Cardiovascular Health
Strength Training: Strength training is not just about muscles and bones. It also plays a crucial role in improving cardiovascular health. Regular strength training can lower blood pressure, improve cholesterol levels, and help regulate blood sugar. These benefits make strength training an excellent choice for those at risk for hypertension and diabetes, contributing to overall cardiovascular health. Additionally, strength training can reduce fat around the heart and increase the calories burned at rest, further supporting overall heart health
Pilates: While Pilates improves flexibility, core strength, and body awareness, its cardiovascular benefits are limited compared to strength training. Pilates does not offer the same intensity or physiological stress needed to significantly impact heart health, such as lowering blood pressure or improving cholesterol levels.
Time Efficiency
Strength Training: Strength training is known for its time efficiency, offering comprehensive benefits through shorter, high-intensity sessions. A typical strength training workout can last around 20 minutes, be performed two times per week, and still provide significant health benefits. This makes strength training an attractive option for those who are looking to improve their fitness levels but have limited time to dedicate to longer workouts
Pilates: Conversely, Pilates sessions tend to be longer, typically lasting 45-60 minutes, and are recommended 2-3 times per week. While Pilates offers benefits such as improved flexibility and core strength, it generally requires a greater time commitment to achieve noticeable fitness gains compared to strength training
Versatility and Longevity
Strength Training: Strength training can be adapted to different fitness levels and requires minimal equipment. It can be done independently at home or in a gym, making it a sustainable choice for lifelong fitness. Strength training’s adaptability ensures it can fit any lifestyle, whether using resistance bands at home or lifting weights at the gym.
Pilates: Pilates is also versatile, particularly for improving flexibility and core stability. It is gentle on the joints, making it suitable for people of all ages and fitness levels, including those recovering from injuries. Pilates classes are widely available and can be performed at home with minimal equipment.
Safety and Structured Progression
Strength Training: Strength training is safe with proper technique and structured progression. It minimizes the risk of injury and is modifiable for most ongoing or recovering injuries. Following a well-designed program and ensuring correct form are key to reaping the benefits of strength training safely.
Pilates: Pilates is gentle on the joints and accessible for all fitness levels. It is particularly beneficial for those recovering from injuries, as it promotes flexibility and core strength without placing excessive strain on the body. The low-impact nature of Pilates makes it a safe option for many individuals.
Comprehensive Health Benefits
Strength Training: Strength training supports overall physical performance, cardiovascular health, and metabolic function. Its holistic benefits make it a cornerstone of a balanced fitness program. Strength training not only builds muscle and bone strength but also enhances cardiovascular health and regulates metabolic processes.
Pilates: Pilates enhances core stability, flexibility, and posture improvement. These benefits complement strength training efforts, improving overall movement quality and body awareness. Pilates focuses on the mind-body connection, promoting relaxation and reducing stress, which can further support overall well-being.
Integrating Pilates with Strength Training
For those who enjoy Pilates, incorporating it into a strength training routine can offer a balanced approach to fitness. Pilates can enhance core stability and flexibility, supporting your strength training efforts and improving overall movement quality. This integration ensures that you enjoy the benefits of both disciplines without compromising on the foundational gains provided by strength training.
In conclusion, while both Pilates and strength training have merits, the latter offers unparalleled benefits in terms of muscle building, bone health, and overall efficiency. To build a well-rounded and effective fitness routine, use strength training as your foundation. If you enjoy adding variety, Pilates can enhance your routine with improved flexibility and posture. However, for comprehensive health benefits, strength training covers all the essentials.
References:
Mayo Clinic. “Strength Training: Get Stronger, Leaner, Healthier.” Mayo Clinic, https://www.mayoclinic.org/tests-procedures/strength-training/about/pac-20385088.
American Council on Exercise. “Pilates: Health Benefits, How to Get Started, and How to Get Better.” American Council on Exercise, https://www.acefitness.org/education-and-resources/lifestyle/blog/6644/pilates-health-benefits-how-to-get-started-and-how-to-get-better/.
Harvard Health Publishing. “Strength Training Builds More Than Muscles.” Harvard Health Blog, 20 November 2020, https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles.
University of Michigan. “Weight Training Can Improve Heart Disease Risk Factors in Just 30 Minutes a Week.” University of Michigan News, 27 January 2022, https://news.umich.edu/weight-training-can-improve-heart-disease-risk-factors-in-just-30-minutes-a-week/.
Cleveland Clinic. “Everything You Want to Know About Pilates.” Cleveland Clinic Health Essentials, https://health.clevelandclinic.org/everything-you-want-to-know-about-pilates.
Lima, Bruna M., et al. “Effects of Pilates on Bone Mineral Density: A Systematic Review and Meta-Analysis.” PLOS ONE, vol. 16, no. 5, 2021, e0251391. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0251391.
Hashimashi, Rami. “Pilates vs Strength Training: The Differences + Which Is Better.” Hashimashi, 2023, https://hashimashi.com/pilates-vs-strength-training-differences/.