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Jennifer Blanes

Pilates or Strength Training? Why It Doesn’t Have to Be One or the Other

Updated: Oct 24

As the Founder of Planning Wellness, I'd like to share my pilates journey with you. When I first started Pilates over 10 years ago, I pretty much exclusively did Pilates with some form of cardio sprinkled in – running, cycling, an occasional HIIT workout. Traditional strength training was just not something I thought was for me. However, that changed for me about a year ago. I had plateaued in my fitness; studio Pilates classes were becoming harder to work in to my busy schedule and I needed something to really change it up. I wanted not only to be lean and flexible, but stronger as I age. I went outside of my comfort zone and joined a traditional gym and began lifting weights. A couple months into it, my Pilates practice started to fall by the wayside. I was loving this new stronger me, but I felt like I was cheating on Pilates, and I started to really miss it. My body did too!





When it comes to fitness, many people including me, feel like they must choose between the two popular workout methods: Pilates and strength training. Pilates promises improved core strength, flexibility, and posture, while strength training builds muscle, boosts metabolism, and enhances overall power. But here's the thing—you don't have to pick just one! In fact, combining Pilates and strength training can be the secret to a well-rounded, sustainable fitness routine.


Let’s break down why you don’t have to choose between Pilates and strength training—and how they complement each other perfectly.


1. Core Strength and Stability: The Best of Both Worlds


One of Pilates' key benefits is its focus on core strength. With slow, controlled movements, Pilates activates the deep muscles in your abdomen, lower back, and pelvis. This core work improves balance, posture, and overall body stability.


Strength training, on the other hand, engages your core muscles indirectly when lifting weights—especially during compound movements like deadlifts, squats, and overhead presses. While it doesn't always target the deep stabilizing muscles, it builds the superficial core muscles.


When you combine both, you’re working on core strength from the inside out. Pilates improves your ability to control your body, while strength training builds the power to lift, push, and carry with ease. This combination provides a solid foundation for any activity, from sports to daily movement.


2. Flexibility Meets Strength


Pilates is known for enhancing flexibility, with its lengthening movements and focus on controlled stretches. Many people who practice Pilates notice improved mobility and joint range of motion, making it a great tool for staying limber and avoiding injury.


Strength training, especially with heavier weights, builds muscle mass but can sometimes lead to tightness, especially if stretching is neglected. By incorporating Pilates into your routine, you can maintain flexibility while building muscle. This balance prevents stiffness and helps you move better, both in and out of the gym.


3. Injury Prevention and Recovery


One of the best reasons to combine Pilates with strength training is its potential for injury prevention. Pilates works the smaller stabilizer muscles that are often overlooked in strength training routines. These stabilizing muscles play a crucial role in supporting joints and reducing the risk of injury, especially during heavy lifting.


On the flip side, strength training builds overall muscle strength, including in bones and connective tissues, which can help prevent injuries like fractures or muscle strains. When paired with Pilates, you get the protective benefits of strong stabilizers and well-developed muscles, keeping you safer during any physical activity.


4. Better Posture and Alignment


Poor posture is a common issue, especially for those who spend long hours sitting or performing repetitive tasks. Pilates teaches you to move with proper alignment, focusing on controlled, mindful movement that carries over into your daily life.


Strength training can sometimes exacerbate postural issues if exercises are done with poor form or if certain muscle groups are overdeveloped. Incorporating Pilates helps ensure that you maintain proper alignment during workouts, allowing you to lift heavier without compromising your form. This attention to detail in posture and body awareness will benefit your strength training, making it more effective and safer.


5. Mindful Movement Meets Power


Pilates isn’t just a physical practice—it’s a mindful one. The slow, intentional movements teach you to connect with your body and control your breath. This mind-body connection carries over into strength training, helping you lift with better form and intention.


Strength training, in turn, provides the power and explosiveness that Pilates sometimes lacks. While Pilates is about control, strength training focuses on developing raw physical power. Combining the two gives you both the mindfulness and strength you need to perform at your best in all areas of fitness.


6. The Balance of Strength and Endurance


Strength training focuses on building muscle strength and size through resistance exercises, typically using heavier weights with lower repetitions. Pilates, however, emphasizes muscular endurance, requiring you to maintain control over your muscles through longer, sustained movements.


By blending both, you create a balance between strength and endurance. This combination helps build a lean, toned physique, as well as the stamina to power through any workout or daily activity without fatigue.


Sample Workout Schedule: Combining Pilates and Strength Training


Wondering how to fit both into your routine? Here’s a sample weekly workout plan:


  • Day 1: Strength Training (Upper Body) – Compound lifts like bench press, rows, and shoulder presses.

  • Day 2: Pilates – Focus on core strength, flexibility, and controlled movements.

  • Day 3: Strength Training (Lower Body) – Squats, deadlifts, lunges for legs and glutes.

  • Day 4: Rest or Active Recovery – Gentle stretching, walking, or light Pilates.

  • Day 5: Pilates – Focus on posture, alignment, and full-body control.

  • Day 6: Strength Training (Full Body) – Higher reps, lighter weight to focus on endurance.

  • Day 7: Rest


This type of schedule ensures you’re getting the best of both worlds—strength from resistance training and flexibility and control from Pilates.


Conclusion: You Don’t Have to Choose!


When it comes to fitness, the question of “Pilates or strength training?” doesn’t need a one-size-fits-all answer. These two methods complement each other, offering benefits that together can transform your fitness routine. Whether you're looking to improve core strength, balance flexibility, or boost your power, incorporating both Pilates and strength training into your routine will help you achieve a balanced, strong, and healthy body.


So next time you hit the gym or unroll your mat, remember—you can have both! Strength and flexibility go hand in hand for long-term fitness and overall well-being. Your mind and body will thank you for it. Keep an eye out for retreats that include pilates!

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