Is Pilates Resistance Training?

If you've ever wondered whether Pilates qualifies as resistance training, you're not alone.

For many people (especially those over 40), the idea of "resistance training" conjures images of clunky gym machines, heavy dumbbells, or grunting through barbell squats. But here’s the truth: resistance training doesn’t have to mean lifting heavy or pushing to exhaustion. And that’s where Pilates comes in.

In this post, we’ll explore:

• What resistance training actually means
  
  

• How Pilates uses resistance (with or without equipment)
  
  

• What makes Pilates different from traditional strength workouts
  
  

• Whether it can help you build muscle and support your fitness goals
  
  

How to get started if you're looking for a more sustainable approach:

What Is Resistance Training, Really?

Let’s break it down: resistance training simply refers to any movement that challenges your muscles to contract against an opposing force. This force can come from:

• Free weights
  
  

• Resistance bands
  
  

• Body weight
  
  

• Machines
  
  

• Springs (like in Pilates reformer)
  
  

When you apply resistance to your muscles, you create small amounts of stress that trigger the body to adapt—by becoming stronger, more toned, and more capable. The key is progressive overload, which means gradually increasing that challenge over time.

So where does Pilates fit into this?

How Pilates Uses Resistance to Build Strength

Pilates is often (wrongly) dismissed as “just stretching” or a “light workout.” But don’t be fooled by the calm music or slow movements. Pilates uses resistance in multiple ways to create deep, effective muscle engagement—especially in the core, glutes, and postural muscles.

1. Bodyweight Resistance

Even in a mat Pilates class, your body becomes the weight. Movements like leg lifts, planks, and the hundreds challenge your muscles to stabilize and control—especially with slow, intentional pacing.

2. Resistance Bands & Small Props

Props like resistance bands, Pilates rings, or light hand weights increase muscle engagement by adding external force. They’re deceptively effective, especially for joint-friendly strength work that’s still challenging.

3. Spring-Based Resistance (on Reformers or Towers)

Pilates equipment like the Reformer, Cadillac, or Wunda Chair uses springs that increase resistance the more they’re stretched. This creates variable resistance that supports joints while still strengthening muscles.

The resistance isn’t just about pushing against weight—it’s about maintaining control throughout the whole range of motion. That’s what makes Pilates so powerful.

Is Pilates Enough to Replace Traditional Strength Training?

This depends on your goals—but for most people, especially women over 40, Pilates provides more than enough strength challenge. And in many ways, it’s more effective for long-term health.

Unlike traditional lifting programs that often prioritize how much weight you can move, Pilates focuses on:

• Form and control
  
  

• Postural alignment
  
  

• Balance and core integration
  
  

• Functional movement patterns
  
  

These are the building blocks of real-world strength—what helps you climb stairs, carry groceries, and not tweak your back reaching for something under the couch.

And let’s be honest: you’re far more likely to stick with a workout that feels good, fits your lifestyle, and doesn’t leave you sore for days. Consistency is what gets results—not intensity alone.

Can You Build Muscle with Pilates?

Yes, but it looks a little different than your typical “hypertrophy” training. Pilates can help you:

• Increase muscle tone and definition
  
  

• Improve muscular endurance
  
  

• Support lean muscle mass (especially important as we age)
  
  

• Reduce the risk of injury by strengthening stabilizer muscles
  
  

It won’t necessarily bulk you up—but that’s the point. Pilates helps create strong, capable muscles that support your body and keep you moving well over time.

And for many people, especially those recovering from injuries, dealing with joint pain, or burned out from high-impact workouts, Pilates is a gentler gateway back into strength training.

Why Resistance Training Through Pilates Is Ideal for Women 40+

After 40, we naturally start to lose muscle mass, bone density, and joint mobility. Resistance training becomes non-negotiable. But it doesn’t have to be aggressive.

Pilates offers a joint-friendly, low-impact way to:

 ✅ Strengthen your muscles
✅ Improve your balance and coordination
✅ Boost your metabolism
✅ Maintain bone health
✅ Increase your overall confidence in how your body moves

And perhaps most importantly—it can meet you exactly where you’re at. Whether you’re returning to movement, managing an injury, or looking to challenge yourself, Pilates has you covered.

The Bottom Line: Yes, Pilates Is Resistance Training—Just Smarter

So if you’ve been wondering “Is Pilates resistance training?”—the answer is a confident yes. It may not involve a barbell, but it absolutely challenges your muscles in strategic and sustainable ways.

The beauty of Pilates is that it doesn’t just make you strong—it helps you feel more connected to your body, more stable in your joints, and more confident in your movement.

And that’s what real strength is about.

Ready to Try Pilates-Based Resistance Training?

If you're looking for a low-impact way to build strength, tone up, and feel better in your body—without the burnout—you're in the right place.

Join me inside the On-Demand Pilates Studio where you’ll get access to:

• Guided classes using bands, balls, and your own bodyweight
  
  

• Programming designed for women over 40
  
  

• A supportive, judgment-free space where strength feels good
  
  

👋 First time here? Try my Pilates for Strength, Balance and Mobility class free—just click here.