Pilates vs. Strength Training: The surprising truth about building muscle (and why you need both)

With over two decades of experience teaching Clinical Pilates, I once believed that Reformer Pilates alone could sufficiently build muscle strength. However, many clients struggled to utilise the Pilates reformer at its highest spring levels. This indicated room for improvement in strength gains.

Over time, it became evident that while Pilates delivered results and improved lives, clients often hit a plateau where further gains were challenging to achieve.

Why? Let’s explore this question and discover how you can break through this performance ceiling.

Pilates is great for building strength – but here’s where it falls short

Pilates, especially Reformer Pilates, is a resistance-based exercise program. This means exercises progressively increase muscle and joint load, stimulating muscle growth and adaptation. To grow muscles, they must be pushed beyond their previous comfort zones. This forces the nervous system and connective tissues to adapt and strengthen—a fundamental principle shared across strength-based exercises.

The resistance in Reformer Pilates exercises is adjusted by modifying spring combinations and body positions on the reformer. For example, during a Scooter exercise, adding more or heavier springs or adjusting body positioning by moving the foot further from the footbar challenges the gluteus maximus muscle from a more extended and weaker position, enhancing muscle development.

However, the Pilates reformer has limitations due to its fixed number and weight of springs. As a result, gains may plateau over time, necessitating progression to classical strength training exercises, which offer greater resistance. Mat-based Pilates, relying primarily on bodyweight and light weights, may reach this plateau even faster.

Pilates excels in building foundational muscles for joint stability

The best role of Pilates, especially Reformer Pilates, is to work on the stabilising muscle groups. This is not limited to “core stabilisers,” the abdominal muscles, but includes all muscles required for stability. This includes, but is not limited to:

• Gluteal muscle groups: Gluteus maximus, medius, and minimus. These muscles help provide stability around the lumbar spine and pelvis.
• Hip rotators: Muscles such as quadratus femoris and the internal rotators of the hip provide rotational control of the hips and limit impingement, common in soccer, football, and hockey.
• Shoulder blade stabilisers: By working on your shoulder blade stabilisers, this provides a great base for good posture of the upper body and the rotator cuff muscles of the shoulder to do their best work.

By enhancing joint stability, Pilates minimises joint wear and tear during movement. This creates a solid foundation for primary muscles to function effectively without restriction.

The combination of pilates and classical strength works best for building strength

Pilates lays the groundwork by enhancing initial strength and joint stability. Classical strength training, incorporating compound lifts like deadlifts, squats, and bench presses, then builds upon this foundation.

I have seen clients transitioning from Pilates to compound lifting typically experiencing improved strength gains. They have better control, reduced injury risk, and enhanced technique.

Want to do both? here’s our expert advice!

Depending on your fitness level, a structured Pilates program spanning seven weeks before embarking on classical strength training can yield significant and sustainable results. This approach not only enhances immediate gains but also supports long-term fitness objectives.

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