Should You Choose Pilates or Weight Training for Better Overall Fitness? The Answer May Surprise You

What is Pilates?

Pilates is a low-impact form of exercise that was developed in the early 20th century as a rehabilitative activity for injured dancers, according to the Cleveland Clinic. Today, it's a widely popular workout known for its ability to build core strength, flexibility, and muscle tone.

Pilates focuses on controlled movements and breathing techniques (think: holding a forearm plank and tapping alternate knees to the ground while inhaling and exhaling with every repetition), says Juanita Franke, an instructor at Club Pilates in Charlottesville, Virginia.

There are two common types of Pilates workouts: mat and reformer Pilates. Mat Pilates is done on—no surprise—a mat, using your body weight or props like dumbbells and resistance bands. In reformer Pilates, exercises are performed on a specialized machine called a reformer, which is a sliding platform attached to springs that provide adjustable resistance.

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The benefits of Pilates

Pilates can be more than just a workout—it offers a range of benefits that go far beyond the mat or the reformer machine, including:

• Core strength: “Pilates is probably best known for improving core strength,” Franke says. “In addition to core-specific exercises, all Pilates exercises require core stabilization against the resistance of springs.”
• Balance: All that core stabilization doesn’t just strengthen your abdominal muscles—it can also improve your balance, according to Franke.
• Better posture: Building core strength, balance, and alignment can contribute to better posture, Franke says.
• Muscle tone: “[Pilates] is also great for increasing flexibility, strength, and mobility, as each class is a full-body workout that moves each joint through its full range of motion,” Franke says. The result: Improved muscle tone.
• Body awareness: Pilates melds movement with breath. This added layer of precision and concentration can strengthen the mind-body connection and enhance your body awareness, Franke says.
• Mindfulness: Pilates blends mindful movement with intentional breathing to help you connect with your body in the present moment. This makes it an effective mindfulness tool that can promote mental health benefits like stress relief, according to Franke.
• Pain relief: Pilates is a low-impact workout, making it a safe, viable form of exercise for those who may not be able to engage in higher-intensity activities, Franke says. In fact, a February 2020 study¹ in Clinical Biomechanics found that Pilates may be particularly helpful at alleviating lower back pain thanks to its core-strengthening effects.

The drawbacks of Pilates

While Pilates is a practice that can transform the way you move, feel, and even think, there are a few downsides to consider. According to Franke, these include:

• Cost: “Pilates classes can be quite expensive due to the specialized equipment and highly trained instructors,” she says. While you can opt for free, at-home Pilates videos, attending classes with a trained instructor and dedicated equipment typically yields the best results.
• Weight loss: If shedding pounds is your goal, you may be better off opting for activities that burn more calories, like high-intensity interval training, Franke says. That said, this doesn’t negate Pilates’ ability to build strength and muscle tone.

“Amazing flexibility with strength—now you’re unstoppable.” —Tony Horton, personal trainer

What is weight training?

Weight training—commonly referred to as resistance or strength training—involves lifting weights or using resistance bands, machines, cables, or body weight to build muscle strength, according to the Mayo Clinic.

This type of training typically focuses on repetitively working large muscle groups (like your glutes and biceps) to increase muscle mass and overall strength. Common weightlifting exercises include squats, deadlifts, bench presses, and curls. You can weight train at the gym or at home, making it an adaptable exercise modality no matter your fitness goals.

The benefits of weight training

Weight training offers more than just muscle gains—it provides a range of benefits that support overall health and wellbeing, including:

• Muscle growth: “Resistance training aids in building muscle. [This] not only improves your overall health, but also helps boost cognitive performance,” says Eric Rakofsky, CPT, a NASM-certified trainer at C4.
• Functional strength: Building muscle strength can increase your coordination and make it easier to perform everyday tasks, per the American Council on Exercise (ACE).
• Bone strength: Weight training also promotes bone density, which becomes increasingly important as you age, according to Tony Horton, celebrity trainer and founder of Power Life. It can also lower your risk for bone conditions like osteoporosis, per the Mayo Clinic.
• Metabolism support: Weight training helps build lean muscle, which can increase your resting metabolic rate so you burn more calories while at rest, according to ACE.
• Disease prevention: Regular strength training is linked to a lower risk for conditions like cancer and heart disease. And it doesn’t take much—just 30 to 60 minutes of training per week could do the trick, per a February 2022 study² in the British Journal of Sports Medicine.

The drawbacks of weight training

Like any form of exercise, weight training comes with risks, especially if done incorrectly. Those can include:

• Potential for injury: “Going too heavy, too soon can lead to injuries,” Horton says. “If you push too hard without proper form or rest, you can end up overtraining or feeling burnt out. Prioritize technique.” Similarly, weightlifting outside of a progressive plan that’s designed to help you slowly and safely lift heavier weights can contribute to muscle or joint damage, Rakofsky says.
• Lack of variety: “As much as I love weight training, one of the biggest flaws I see is when that’s all you do,” Horton says. Indeed, focusing solely on weight training can lead to boredom and plateaus. Horton recommends incorporating cardio, yoga, or other activities (Pilates, anyone?) to keep things interesting.

Pilates vs. weight training: What’s the difference?

Both Pilates and weight training can improve your overall fitness. But the type of strength they build—and where they build it—differs, according to Franke.

Weight training is about increasing mass, strength, and power in the larger muscle groups (like your quads, back, and chest), according to Horton. “With weight training, you’re building strength that helps you lift more, run faster, and perform at your max, whether it’s on the field or in everyday life,” he says.

On the other hand, Pilates builds functional fitness. “With Pilates, you’re building strength that keeps you mobile, stable, and flexible for all those real-world movements,” Horton says. “It’s not about lifting heavy; it’s about control, stability, and creating balance throughout the body. It works those smaller, stabilizing muscles that weight training can sometimes overlook.”

These include your transversus abdominals, pelvic floor, diaphragm, and multifidi, to name a few, Franke says.

Which option is right for you?

Deciding between Pilates and weight training depends on your personal fitness goals. If your primary goal is building muscle, weight training is the way to go. “Progressively overloading your muscles will create bigger, stronger muscles and translate to being able to handle heavier loads,” Franke says.

Pilates may be the better option if you're looking to improve other facets of your fitness, like core stability, balance, and body awareness, Franke says. And if you’re healing from an injury, Pilates is generally a safer, low-impact option during your recovery.

But really, you can—and perhaps should—have the best of both worlds. In fact, many experts recommend combining the two workouts. “Pilates and weight lifting work really well together as part of a complete fitness routine,” Franke says. Horton echoes this sentiment, emphasizing that a mix of exercises prevents plateaus and keeps you engaged.

By incorporating both Pilates and weight training into your fitness routine, you can achieve a balanced and sustainable approach to health that benefits both body and mind. “Why pick one?” Horton says. “Amazing flexibility with strength—now you’re unstoppable.”