What Kind of Workout is Pilates? (Cardio, Strength, or Mobility?)
The short answer: Pilates is mostly a strength and mobility workout. It's low-impact, it works your whole body (especially your core), and you move slowly and with control. Some classes will get your heart rate up too, but it's not really a cardio workout.
Pilates was developed by Joseph Pilates in the early 1900s. A century later, it's still around because it works for so many different bodies.
My First Pilates Class
I was 34, a few years after having kids, and juggling work and family. My body wasn't bouncing back the way it used to. The workouts I'd always done left me drained, and sometimes sore for days. I wanted to feel strong without feeling broken.
So I tried Pilates. And it wasn't what I expected at all.
No heavy weights. No frantic pace. No "go big or go home." It was slow and controlled, and somehow so much harder than it looked. After a few weeks I felt less stiff, had more energy, and felt stronger than I had in years.
That was over ten years ago. Now I teach it.
Pilates is a full-body workout that emphasizes core strength, flexibility, and mindful movement. Developed by Joseph Pilates in the early 20th century, it was originally designed to rehabilitate injured soldiers and dancers. Today, it’s practiced worldwide by people of all ages and fitness levels because of its ability to build strength without strain.
At its core, Pilates is about moving with control. The exercises target deep stabilizing muscles—especially in the core, hips, and back—helping to improve posture, balance, and mobility. It’s a workout that strengthens you from the inside out.
Is Pilates Strength, Cardio or Mobility?
Strength: yes. You're working against your own body weight, and often a band, a Pilates ring or light weights too. Because you move slowly, your muscles can't lean on momentum. You'll shake. I wrote a whole post on whether Pilates counts as strength training.
Mobility: yes. Pilates moves your spine, hips and shoulders through their full range. It's not passive stretching. You're moving and controlling the movement at the same time, which is why so many women tell me they feel less stiff.
Cardio: sometimes. A faster-paced class will get you breathing hard (try The Hundred and tell me you're not a little out of breath). But Pilates isn't designed to be cardio. I'd pair it with walking or something else you enjoy.
How Pilates Is Different From Other Workouts
It's low-impact. No jumping or pounding, so it's easier on your knees and back.
It's all about your core. And I mean your whole core, from your shoulders to your hips, not just your abs. Almost every move starts there.
You can't rush it. Pilates is slow and breath-focused. I call it a moving meditation. You have to pay attention, which is weirdly relaxing.
It meets you where you are. Every exercise can be made easier or harder. A beginner and someone who's done it for years can take the same class.
Who Is Pilates For?
People think Pilates is for dancers or people who are already flexible. It's not. It's a great fit if you:
Want to get stronger without high-impact workouts
Feel stiff, achy or a bit creaky
Are coming back to exercise after a long break
Do other sports and want a stronger core and better balance
Want to feel good after a workout, not wrecked
I see it most with women over 40. So many come to me after years of boot camps and spin classes that started leaving them exhausted and sore. Pilates gives them a way to keep getting stronger without the burnout. If that's you, start with my Pilates after 40 guide or try a Beginner class below.
20-Minute Home Mat Pilates Workout for Beginners
What My Members Say
Amy sent me this after her very first class:
“I have been having low back pain when sleeping and after walking only short distances. This had been going on for a while. After doing your first class Monday, I slept pain-free for the first time in forever. We hiked on Sunday and same, no pain.”
And another member, Carleigh, combined Pilates with healthier eating and lost 20 pounds. She told me the thing that finally worked was having her workouts right in her living room, so she actually did them.
Every body is different, and I can't promise the same results. If you're dealing with pain, check with your doctor or a physio before you start. But stories like these are why I love teaching.
How to Get Started With Pilates
Start with beginner classes. The basics matter more than you'd think.
Go slow. Pilates is about control, not speed.
Keep it short and regular. Even 20 minutes, two or three times a week, is a great start. Here's more on how often to do Pilates.
Modify whenever you need to. That's smart, not cheating.
Notice how you feel afterward. That's the best way to know it's working.
So, What Kind of Workout Is Pilates?
It's a strength and mobility workout that doesn't break you down. For me, it was the thing that took me from stiff and frustrated to strong and actually enjoying exercise again.
Want to Keep Going?
Start gently: my free 5-Day Mobility Reset is five short sessions, under 15 minutes each. It's the first two steps of how I teach, realign and stabilize.
Get the Free 5-Day Mobility Reset →
Or jump right in: my online studio has 200+ classes for women over 40, most 20 to 30 minutes, with a suggested plan every week. Your first 7 days are free.
Start Your Free 7-Day Trial →
_
About Christine
Christine Kirkland is a certified Pilates instructor and the founder of an online studio for women over 40. She's been teaching women in their 40s, 50s and 60s for over ten years, and every class follows her simple three-step method: realign, stabilize, then strengthen. She writes regularly for Sixty and Me, and she believes getting stronger should leave you feeling good, not wrecked.
