Pilates vs. Strength Training: Do You Need Both?
If you already strength train, you have probably wondered what benefits Pilates would realistically add. It’s a fair question, and the honest answer is more nuanced than "Pilates builds strength" or "Pilates doesn't."
Before we delve into the research, let me address one of the questions I hear most from my clients. Is Pilates enough, or do you still need to lift? The short answer is if your goal is max strength or muscle size, then Pilates alone won't have the same effect as a dedicated resistance training program will. But if you are already lifting and want something to fill in the control, stability and body-awareness gaps that lifting alone does not address, Pilates absolutely holds its own. It is not one or the other so much as it is a question of what your goals are.
Here is What the Studies Found
There's a big review that pulled together 11 different studies pitting Pilates against other types of exercise — strength training included — looking at strength and endurance across the board. (Read the study here) And Pilates held its own. Strength and endurance gains were comparable across every exercise type tested, which contradicts the assumption a lot of people have, that Pilates is somehow the lesser workout for building strength. On top of that, people who only did Pilates saw their strength go up by 27% on average.
Why This Makes Sense
Strength training works by progressively overloading a muscle with more weight, more reps and more resistance over time. That is the science behind hypertrophy, and lifting weights is simply the most direct way to do it.
Pilates is built around control, stabilization, alignment and the coordination of muscle groups working together, rather than one muscle in isolation. That is not a weaker version of strength training. Its goal is to teach your body to use the strength it already has, safely and more efficiently.
This is why the two pair well rather than compete. Strength training builds the horsepower. Pilates builds the control and stability that lets you use that horsepower without compensating through poor movement patterns, which is often where injuries come from regardless of how strong someone is on paper.
What This Looks Like in Practice
If your goal is max strength or muscle size, keep lifting. Pilates held its own on the broad testing mentioned above, but progressive overload — adding more and more weight over time — is still the most direct way to build max strength in a specific muscle group. Pilates is not a substitute for that specific goal.
If you already lift and deal with nagging imbalances, stability issues or a tendency to compensate, that is where Pilates earns its keep. Pilates training ensures the strength you're building shows up efficiently, and doesn’t get lost through the same old movement patterns. (What is the quote about doing something over and over and expecting a different outcome?)
Neither one needs to dominate your week. Two Pilates sessions alongside your existing lifting schedule is a realistic starting point.
Where This Goes Next
This article is part of a broader dive into Pilates. If you want to learn more, check out these articles:
If you already lift and want to figure out where Pilates could genuinely improve your fitness goals, that's exactly what I work through with clients one-on-one. Contact me here.