When you hear "weight-bearing exercise," you probably picture running, jumping, or someone grunting under a barbell at the gym. Not exactly the vibe of a Pilates class.
So is Pilates weight-bearing? Honestly? Some of it is, and some of it isn't. It depends on what you're doing.
I get this question all the time from women in my studio who are starting to think about their bones. So let's sort it out.
What Is a Weight-Bearing Exercise?
It's any exercise where you're holding up your own body weight against gravity, usually through your feet or your hands. Walking, dancing, climbing stairs, hiking. All weight-bearing.
Swimming and cycling aren't, because the water or the bike is doing the holding up for you.
Then there's resistance exercise, which is a little different. That's when your muscles push or pull against something: a dumbbell, a band, a spring. Bone health guidelines usually include both.
🎥 Try It With Me: A 20-Minute Class With Light Weights
You don't need a gym or heavy weights to experience how low-impact loading feels. Roll out a mat, grab a pair of light 3–5 lb weights, and try this gentle, 20-minute bone-building Pilates routine right here with me.
So Where Does Pilates Fit?
Here's how I'd break it down:
Weight-bearing: standing Pilates, planks, side planks, kneeling work. Anything where you're holding yourself up on your feet or hands.
Not weight-bearing: most of the exercises you do lying on your back or side. The mat is doing the work of holding you up.
Resistance: anything with small weights, a band, a ring or reformer springs.
A lot of mat classes spend most of their time on the floor. Nothing wrong with that. I love floor work. But if your bones are one of the reasons you're doing Pilates, look for classes that get you standing and add some resistance too.
It gets you stronger, and more confident
So many women come to me nervous about lifting anything heavier than a grocery bag. Pilates is a way in. We start with your body weight and light weights, and build from there. I love watching women go from "I can't do that" to holding a side plank like it's no big deal.
It works on balance and posture
A lot of Pilates is about controlling your body: standing on one leg, holding a plank, moving slowly through your spine. The women in my classes tell me all the time that they feel steadier on their feet and that they're standing taller.
A few exercises I come back to again and again:
Single-leg bridges for your hips and the backs of your legs
Side planks for your shoulders and the sides of your body
Standing heel raises and footwork for your feet and ankles
Gentle back extensions for the muscles along your upper back
It can be adapted
If your doctor has told you to avoid deep forward bends or twisting, a lot of classic Pilates moves can be modified or swapped out. A good instructor will do that for you without making a big deal of it. Just check with your doctor first about what to skip. Looking for a place to start? Read my guide to Pilates for women over 40.
My Journey: Why I Switched to Pilates
Before I became an instructor, I thought real strength meant heavy lifting and intense cardio. I was doing all the "right" things. Squats, deadlifts, sweaty circuits. And my body was not happy about it. My joints ached and my lower back was always tight.
When I switched to Pilates, things changed for me. My core got stronger. My posture got better. My back stopped grumbling. And for the first time in a long time, I actually looked forward to working out.
That last part is the one I care about most. Whatever you do for your bones, it only helps if you keep doing it. Not for 30 days. For years. That's why I teach the way I do now.
And sometimes I get messages like this one, from a member who'd just had her bone density test:
“Love this class. Just had my bone density test results. Increase in all areas. I think the Pilates exercises have definitely helped... my doctor agrees.”
Come Try a Class With Me
If you liked the Youtube class above, there are 200+ more where that came from. My online studio is built for women over 40 who want to get stronger at a pace that feels good. Most classes are 20 to 30 minutes, you do them at home, and there's plenty of standing work and light weights. Every class has modifications for stiff hips, sensitive knees or a cranky back.
Your first 7 days are free. Come see how your body feels.
If you have osteopenia or osteoporosis, check with your doctor before you start.
About the Author
Christine Kirkland is a certified Pilates instructor and the founder of an online movement studio dedicated to helping women over 40 build sustainable strength, agility, and joint longevity. After stepping away from punishing, high-impact gym routines, Christine dedicated her career to teaching joint-friendly, functional movement that respects the changing needs of the midlife body. She is a regular wellness contributor to Sixty and Me.
