Pilates has become the exercise of choice for many Australians, thanks to its low-impact, high-strength workouts. Whether through barre, mat, reformer, or classical forms, there’s no denying it delivers results.
But how does it hold up against lifting weights for strength and tone? Jackson Anderson, a personal trainer and health coach at Juniper, sheds some light.
What is Pilates?
Created by Joseph Pilates in the early 20th century, Pilates is a fitness regime that synthesises movements from yoga, ballet, and calisthenics (bodyweight exercises). Although it has been around for decades, its popularity has surged in recent years.
“The main purpose of Pilates is to build strength in the deep core muscles and improve flexibility,” says Jackson. “It requires a lot of concentration and a good mind-muscle connection, as well as an understanding of breathing patterns and rhythm. You’re looking for control and quality of movement, rather than speed and power.”
While it is frequently recommended for enhancing flexibility and posture, many wonder whether it contributes to muscle tone and strength.
Is it a Strength Workout?
Traditionally, strength training has been associated with heavy weights and bulging muscles. As the fitness industry has evolved, so too, what counts as effective strength training has also changed.
“While traditional strength training remains a popular method, disciplines like Pilates have gained traction, prompting a re-evaluation of what constitutes effective strength training,” Jackson explains. “Pilates, particularly its barre and reformer variations, offers a unique approach to building strength and muscle tone. These methods diverge from conventional strength training but deliver comparable benefits through different mechanisms.”
A 2011 systematic review concluded that Pilates is effective in improving flexibility, dynamic balance, and muscular endurance in healthy adults.
Pilates vs Weightlifting
Resistance strength training, such as weightlifting, is often considered the gold standard for muscle-building exercises. However, let’s not overlook Pilates. While it is classified as a form of resistance training, its methodology differs from the isolated exercises typically performed in a gym.
“While Pilates and traditional weightlifting differ in methodology, they can be complementary,” says Jackson.
In fact, Pilates enhances weightlifting in so many ways:
- Core Strength and Stability
Pilates enhances core strength, improving performance in weightlifting exercises. - Injury Prevention
The focus on controlled movements in Pilates can help prevent common injuries associated with traditional strength training. - Flexibility and Range of Motion
Pilates’ emphasis on flexibility can improve range of motion, potentially enhancing weightlifting form and effectiveness.
The Best Types for Strength Training
Variations such as reformer and barre are particularly beneficial for muscle strengthening and conditioning.
“Overall, barre and reformer differ primarily in their equipment, exercise focus, and overall approach,” Jackson notes. “Reformer provides a more balanced full-body workout, emphasising core engagement and controlled movements. Reformer classes typically involve smaller groups or individual instruction. This allows for more personalised attention to form and technique.”
Barre fuses elements of ballet, traditional Pilates, and yoga, emphasising isometric movements, bodyweight resistance and light props (bands, small weights). Its key benefits include enhanced muscle endurance, improved flexibility, a stronger core and better posture and balance. Barre classes often contain larger groups with set sequences.
Reformer utilises a specialised machine that provides adjustable resistance through springs and pulleys. This method offers variable resistance throughout the range of motion, targeted muscle group engagement, and customisable difficulty levels. It has the upper hand simply because it is a comprehensive total-body workout that brings progressive strength development. Reformer also enhances your muscle coordination while improving your flexibility and strength.
“Both methods improve strength, flexibility, and balance, but reformer offers more variability in resistance and exercise complexity,” explains Jackson. “This makes it adaptable for various fitness levels and goals. Pilates classes, particularly those focused on reformer exercises, are also often accessible to those who don’t have gym memberships. This makes Pilates a great option for strength training.”
