Does Pilates Count as Strength Training? What Women Over 40 Should Know
Short answer: Yes. Pilates absolutely counts as strength training because it uses controlled, resistance-based movement patterns to challenge your muscles through time under tension, rather than just moving heavy weights around.
Is Pilates resistance training?
I get asked this a lot, and I get why.
Everywhere you look, fitness culture screams the same message: lift heavy or go home. Progressive overload. Max out your reps. No pain, no gain.
But here's what I've learned after a decade of teaching women Pilates through their 40s, 50s, and beyond:
In my studio, the women who build the most lasting strength aren't always the ones lifting the heaviest weights.
They're the ones who started with proper alignment, used smarter resistance, and worked WITH their bodies instead of against them.
That's what Pilates does differently. And that's why it not only counts as strength training—it can be a smart place to start, especially after 40.
My Own Journey to This Answer
I discovered this myself after becoming a mom. I tried to go back to my old workout routine—the high-intensity classes, the heavy lifting, the "push through" mentality.
But everything felt different. My body wasn't responding the way it used to. Traditional workouts left me drained instead of energized. The thought of crowded gyms or bootcamp-style classes made me want to quit before I even started.
That's when I found Pilates.
It wasn't just another workout. It was a way to move that left me feeling stronger, not depleted. I was surprised at how much my body changed through consistent practice—even without lifting heavy weights.
That experience inspired me to become a Pilates instructor and eventually create my online studio—because I wanted other women to know there's a better way to build strength without it feeling like punishment.
What Counts as Resistance Training?
Here's the technical definition: Resistance training is any exercise that makes your muscles work against resistance to build strength, endurance, and muscle mass.
Traditionally, people think this means:
Lifting dumbbells or barbells
Using weight machines at the gym
Doing bodyweight exercises like push-ups or squats
But here's what matters: The resistance doesn't have to come from heavy weights.
Any activity that makes your muscles work against resistance—whether from gravity, resistance bands, your own body weight, or specialized equipment—counts as strength training.
This is exactly what Pilates does.
Pilates uses controlled, deliberate movements that engage multiple muscle groups at once. Your body weight becomes the resistance. Add props like resistance bands, Pilates rings, or small weights, and the challenge increases.
The difference? Pilates challenges your muscles through time under tension and proper muscle activation—not just moving heavy weight around.
How Pilates Actually Builds Strength
1. Deep Core Strength (Not Just "Abs")
Pilates targets your deep core muscles—the ones that help stabilize your spine and support your body.
I'm not talking about the superficial "six-pack" muscles everyone focuses on at the gym. I'm talking about:
Transverse abdominis (your body's natural corset)
Pelvic floor muscles
Multifidus (deep spinal stabilizers)
Diaphragm
Why this matters: A strong core supports your balance, your posture, and how you lift and carry things in everyday life.
When I work with new clients, I can usually tell who's been doing traditional ab work versus Pilates. The Pilates practitioners tend to have core strength that shows up in how they move, not just how they look.
2. Resistance-Based Movement Patterns
Even in mat-based Pilates, you're constantly working against gravity.
Try holding a plank for 60 seconds. Your body weight becomes real resistance.
Now add a resistance band, or try it on a Pilates reformer with spring resistance, and the challenge goes up.
The difference is that you're building strength in a way that's joint-friendly and sustainable.
3. Isometric Holds and Controlled Repetitions
Here's where Pilates gets really interesting from a strength-building perspective.
Pilates emphasizes slow, controlled movements and isometric holds (holding positions without movement). This challenges your muscles differently than quick, repetitive lifting.
Example: Holding a leg lift at 45 degrees for 30 seconds feels completely different from doing 20 quick leg lifts with momentum. Without momentum to help, your muscles have to do all the work.
You're asking your muscles to maintain tension for longer. That's strength training.
4. Functional Strength for Real Life
Rather than isolating single muscles (like a bicep curl), Pilates focuses on whole-body movement patterns that train your body for everyday activities.
Think about:
Carrying groceries
Picking up your grandkids
Climbing stairs
Sitting tall at your desk
Getting up from the floor with ease
This is functional strength. And for most of us, it's what matters day to day.
Why Pilates Can Be a Better Starting Point Than Heavy Weights After 40
When a weight is too heavy for your current control, your body finds a way to lift it anyway. Your neck takes over for your shoulders, or your lower back does work your core should be doing.
I see it often. A new member has been using 10–15 pound dumbbells for shoulder work and has a sore neck to show for it. We drop to 2–5 pounds, and she looks a bit disappointed. Then we slow down, set up her alignment and hold. By halfway through class she's shaking, and she can feel her shoulders working instead of her neck.
Why Pilates Is Perfect Strength Training for Women
When women join my studio, they usually want the same things: to get stronger without the intimidation of a weight room, without getting hurt, at home on their own schedule, and in a way they actually enjoy.
Pilates fits. It's low-impact but get results, and all you need is a mat and maybe a band. Standing work and exercises with resistance can be part of a bone-healthy routine (if bone density is a concern, ask your doctor what kind of strength training you need). A stronger core and better posture can ease everyday back and neck stiffness. And because you move slowly and pay attention, you learn to notice what your body needs instead of pushing through pain.
Real Results: What My Clients Experience
Here's what one of my members told me after switching to Pilates-based strength training:
“I was so stiff and sore this morning but after this workout, I am moving easily and pain free! Thank you so much, Christine. My overall health has really improved, thanks to your classes ”
How Online Pilates Makes Strength Training More Accessible
Online classes remove a lot of what keeps women out of gyms: the commute, the crowds, the mirrors. You can do a 20-minute class before work or a longer one on the weekend, repeat the ones you like, and follow a program instead of random workouts. It also costs less than most gyms or in-person studios.
That's why I built my studio online.
Frequently Asked Questions
Does Pilates count as strength training for weight loss?
Pilates builds muscle and can improve body composition over time, but weight loss depends mostly on what you eat and how active you are overall. If weight loss is your main goal, pair Pilates with a balanced diet and some cardio you enjoy.
Can Pilates replace weightlifting completely?
It depends on your goals. Pilates can be enough if you want functional strength, muscle tone and a strong core without gym equipment.
Add weights if you want to build a lot of muscle, lift competitively, or focus on bone density, since heavier progressive strength training has the strongest evidence for bones.
Many of my members do only Pilates. Others do both. Pick what fits your goals and what you'll stick with.
How many times per week should I do Pilates to see strength results?
Three or four times a week, 20–30 minutes each. In my experience, short frequent sessions beat one long class a week. Muscles get stronger when they're challenged regularly with recovery in between, and 25 minutes is easier to fit into a busy day.
Do I need equipment for Pilates strength training?
No. Your body weight is enough to start. When you want more challenge, add a resistance band, a Pilates ring, light weights (1–3 lb to start) or a small ball.
Can I do both Pilates and weight training?
Yes, and many of my members do. They often find Pilates helps their lifting, because they have better core control, alignment and body awareness. If you're new to both, start with Pilates and add weights later if you want to.
Will Pilates give me visible muscle definition?
With consistent practice, yes, though the timeline varies a lot. In my studio, women usually notice better posture within a few weeks and feel stronger in daily life within a month or two. Visible definition takes a few months and depends on nutrition too. And no, you won't get bulky.
Is Pilates enough for bone health and preventing osteoporosis?
Pilates can be a valuable part of a bone-healthy routine. The research on Pilates and bone density is still limited. The strongest evidence is for progressive strength training, some impact work like brisk walking or stair climbing, and balance training to lower your risk of falls.
Pilates builds the strength, alignment and balance that make that kind of training safer. Standing work and exercises with resistance help most.
If you have osteoporosis or osteopenia, check with your doctor first. Some deep forward bends and twists need to be modified, so look for an instructor who understands bone health. Osteoporosis Canada has good exercise guidelines.
I'm a complete beginner. Can I start with Pilates for strength training?
Yes. Every exercise can be modified, and there are no complex lifts to learn. My studio has beginner programs that start with breathing, core engagement and basic movement patterns. You don't need to be strong to start. Pilates is how you get there.
Final Thoughts: Is Pilates Right for Your Strength Training Goals?
Yes, Pilates counts as strength training. It builds muscle and endurance and makes everyday movement easier.
After ten years of teaching, I've learned that the workout that works is the one you keep doing. Plenty of women come to me after pushing through gym programs, getting hurt or burnt out, and quitting. Pilates is often the first thing they stick with, because it feels supportive rather than punishing.
Ready to Experience Pilates-Based Strength Training for Yourself?
My online studio is built for women over 40 who want to get strong at a pace that feels good. There are 200+ on-demand classes, most 20 to 30 minutes, that you can do at home on your own schedule. Every class starts with alignment and builds from there, with modifications for stiff hips, sensitive knees or a cranky back. Try it free for 7 days and see how your body feels.
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Christine Kirkland is the founder of Christine Kirkland Pilates, an online Pilates studio designed specifically for women over 40. After teaching Pilates for over a decade and working with hundreds of women through perimenopause and beyond, she created a method focused on pain-free movement, proper alignment, and sustainable strength building. She believes strength training should make you feel capable, not broken.
