The Dynamic Duo: Why You Need Both Pilates and Strength Training in Your Fitness Routine
Jun 12, 2025As someone passionate about fitness, I often get asked, “Which is better—Pilates or strength training?” While both workouts offer unique benefits, the truth is that neither is inherently better than the other. The real magic lies in understanding what each practice brings to the table and how they can work together to help you reach your fitness goals. Whether you're trying to build muscle, improve flexibility, or boost your overall fitness, combining the two can help you create a balanced and well-rounded workout routine.
Pilates is a low-impact exercise method that focuses on building core strength, flexibility, and balance. Developed by Joseph Pilates in the early 20th century, Pilates emphasizes controlled, precise movements and breathwork to improve posture, alignment, and muscle tone. A significant benefit of Pilates is its ability to target deep stabilizing muscles, especially those in the core. This focus on the core not only enhances abdominal strength but also supports better posture and overall body alignment.
Research has shown that Pilates can be highly effective for improving balance, especially as we age. A study published in the Journal of Aging and Physical Activity found that Pilates can help reduce the risk of falls in older adults by improving core strength and stability. Additionally, Pilates is known for its ability to enhance flexibility, particularly in the hamstrings and back, which can reduce muscle tightness and improve mobility over time.
Pilates also offers a great full-body workout that helps develop muscle tone without the bulk that comes with weightlifting. This makes it a fantastic option for those who want to improve muscle definition and flexibility while avoiding the risk of injury that can sometimes come with high-impact exercises.
On the other hand, strength training is a crucial component of any fitness regimen, especially when it comes to building muscle mass, increasing bone density, and boosting metabolism. Unlike Pilates, which focuses more on body control and flexibility, strength training uses resistance—such as dumbbells, barbells, or resistance bands—to stimulate muscle growth. By progressively increasing the weight or resistance, you challenge your muscles to grow stronger over time.
One of the primary benefits of strength training is its ability to improve bone density. This is particularly important as we age, as it helps prevent osteoporosis, a condition that weakens the bones and increases the risk of fractures. Strength training has also been shown to enhance joint health, reduce the risk of chronic diseases such as heart disease and diabetes, and boost metabolism, helping with weight management.
According to the National Institute on Aging, strength training is one of the most effective ways to maintain muscle mass and strength, especially as we get older. In fact, a study published in the Journal of Applied Physiology found that even older adults can increase their muscle strength and mass with just two to three sessions of strength training per week. This makes strength training an essential practice for maintaining functional movement and overall health throughout life.
Now that we understand the individual benefits of Pilates and strength training, let’s talk about why combining the two can be incredibly effective! By incorporating both practices into your routine, you’re creating a balanced approach to fitness that targets both strength and flexibility. Pilates can complement strength training by improving your flexibility, range of motion, and posture, which are crucial for ensuring good form during strength exercises and reducing the risk of injury.
On the other hand, strength training helps build muscle, improve bone density, and increase metabolism, which can enhance your overall athletic performance in Pilates. When combined, these two workouts can provide you with a comprehensive fitness routine that promotes full-body strength, flexibility, and overall well-being.
Whether you choose to alternate between Pilates and strength training days or integrate both into a single workout session, the key is to find a routine that works best for you. For example, you could start with a Pilates session to focus on flexibility and core strength, then follow it up with a strength training workout to build muscle and increase bone density. Or, you could incorporate Pilates exercises as part of your warm-up or cool-down on strength training days to improve your posture and range of motion.
If you’re new to either practice, it’s important to start slow and focus on proper form. Both Pilates and strength training require technique and attention to detail to ensure you're getting the most out of your workouts while avoiding injury. Many gyms offer introductory Pilates classes or one-on-one sessions, which can be a great way to get a feel for the practice. Similarly, if you’re new to strength training, starting with lighter weights or resistance bands can help you build a solid foundation before progressing to heavier weights.
If you're short on time, you DO NOT need to do both in a single workout session. You can alternate Pilates and strength training days to give your body time to recover between workouts. Remember, consistency is key, and you’ll see the best results when you stick with your routine over time.
In the end, Pilates and strength training are not mutually exclusive—meaning, they’re complementary practices that can enhance each other. By adding both to your fitness routine, you can enjoy the benefits of improved core strength, flexibility, muscle building, and bone density. Whether you're aiming for better posture, enhanced athletic performance, or just a well-rounded fitness plan, combining Pilates and strength training will help you achieve your goals. So why not embrace the best of both worlds?
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Xo,
Coach Tatiana
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