Does Pilates Count as Strength Training?
When I first rolled out my mat years ago, I thought Pilates was just stretching. Elegant, calming, maybe even relaxing — but definitely not the same as lifting weights at the gym. What I didn’t realize then was that Pilates is, in fact, a powerful form of strength training. Not only has it reshaped my body, but it’s also transformed how I move through daily life — with better posture, improved balance, and strength that’s functional, not just aesthetic.
So let’s dive into the question many people ask: Does Pilates really count as strength training?
What Counts as Strength Training?
According to the American College of Sports Medicine, strength training (or resistance training) is any exercise that causes your muscles to contract against an external resistance. That resistance could be:
Free weights
Resistance bands
Machines
Or even your own bodyweight
The goal is to increase muscle strength, endurance, and power. Strength training doesn’t have to mean heavy barbells — bodyweight exercises like push-ups or planks also qualify.
This is where Pilates comes in.
How Pilates Builds Strength
Pilates uses resistance in a unique way. Depending on whether you’re practicing mat Pilates or using equipment like the reformer, resistance comes from springs, gravity, bands, or controlled bodyweight movements.
Some key ways Pilates builds strength:
Core Activation – Nearly every movement emphasizes deep core engagement, targeting muscles that are often neglected in traditional gym workouts.
Eccentric Control – Pilates often lengthens muscles under tension (think of a slow roll-down), which builds strength in both the contraction and release phases.
Stabilization – Holding positions (like the Pilates teaser) requires isometric strength, similar to planks.
Progressive Overload – Exercises can be modified with props or springs to gradually increase resistance.
Harvard Health even recognizes Pilates as a legitimate form of strength training, highlighting its role in improving muscle tone, endurance, and functional strength.
Pilates vs. Traditional Strength Training
Let’s compare.
Traditional Strength Training: Often isolates large muscle groups, uses external weights, and focuses on progressive overload for hypertrophy (muscle growth).
Pilates: Prioritizes functional movement, posture, core stability, and strength through controlled, full-body exercises.
Both methods build strength — but Pilates has the added benefit of integration. You’re not just strengthening a muscle; you’re training it to work in harmony with the rest of your body.
My Personal Journey: How Pilates Changed My Body
Christine Kirkland - Certified Pilates Instructor
When I first started, I didn’t have time for long workouts. I also struggled with back pain and stiffness, and traditional gym workouts left me sore or injured.
Pilates changed everything:
Posture: Within weeks, I noticed myself standing taller and slouching less. Friends and family even commented they noticed a shift in my energy.
Core Strength: For the first time, I felt what it meant to engage my deep core — not just the surface-level abs. This helped with everything from carrying groceries to playing with my kids.
Pain Relief: My back pain lessened, my joints felt freer, and movement no longer felt like a chore.
Consistency: Because Pilates workouts were only 20–30 minutes, I could finally stick to a program without burning out.
Now, years later, Pilates isn’t just exercise — it’s how I stay strong, energized, and pain-free in my 40s and beyond.
The Science: Does Pilates Build Muscle?
Several studies back this up:
A study published in the Journal of Strength and Conditioning Research found that women who practiced mat Pilates three times a week significantly increased their muscle strength and endurance compared to a control group.
Another study in Clinical Rehabilitation showed that Pilates improved strength, balance, and mobility in older adults, proving it’s effective across ages.
In short: yes, Pilates builds muscle — especially in your core, glutes, arms, and legs. It may not bulk you up like bodybuilding, but it builds lean, functional strength that supports your daily life.
Who Should Choose Pilates for Strength Training?
Pilates is especially effective if you:
Want low-impact strength training that’s gentle on the joints
Struggle with back pain or stiffness
Prefer mindful, functional movement over heavy lifting
Want a program that fits into a busy schedule
This is exactly why I designed my online studio for women in their 40s, 50s, 60s, and beyond. My members don’t want punishing workouts — they want to feel stronger, more mobile, and more confident every day.
👉 Try a free week and see how it makes a difference.
How Pilates Covers More Than Just Strength
While Pilates is strength training, it also gives you much more:
Posture: Exercises realign your body, easing tension from sitting all day.
Balance: Many Pilates moves challenge your stability, helping prevent falls as you age.
Flexibility & Mobility: You’ll build supple muscles and joints that move with ease.
Mind-Body Connection: Pilates isn’t just physical; it calms the nervous system and reduces stress.
For me, this combination was life-changing. Instead of hopping between yoga, stretching, and weights, Pilates gave me an all-in-one solution.
Can Pilates Replace Weight Training?
This is where nuance matters.
If your goal is general strength, mobility, and longevity, Pilates is more than enough.
If your goal is building maximum muscle mass or training for powerlifting, you may need to supplement with heavier weights.
That said, many of my members have achieved stronger arms, toned legs, and a powerful core without ever touching a dumbbell.
Getting Started: How to Use Pilates as Strength Training
If you’re ready to use Pilates as your main form of strength training, here’s how to begin:
Start Small – Just 15 minutes, 3–4 times a week can deliver results.
Focus on Form – Precision matters more than speed or reps.
Progress Gradually – Add props like resistance bands, balls, or reformer equipment as you get stronger.
Mix It Up – Alternate core, upper body, lower body, and full-body classes.
Be Consistent – Strength comes from repetition and habit, not one-off sessions.
👉 Try a free 7 Day trial and get started on your journey to better health
Final Thoughts
So — does Pilates count as strength training? Absolutely.
Pilates strengthens your muscles, improves posture, increases balance, and helps you feel more confident in your body. It may look different from lifting weights in the gym, but make no mistake: every controlled movement builds resilience, endurance, and strength.
For me, Pilates wasn’t just a workout — it was the first program that I could actually stick with. It helped me move pain-free, feel strong again, and build confidence in ways no other workout had.
If you’ve been curious about whether Pilates can truly make you stronger, the answer is yes. And you don’t need hours in the gym — just a mat, 20 minutes, and the willingness to start.
👉 Try a free week and see for yourself how powerful Pilates strength training can be.