Exploring the Strength Benefits of Pilates: Does Pilates Make You Stronger?
Pilates is a popular form of exercise worldwide, celebrated for its focus on core strength, flexibility, and muscle endurance. But one question often arises: does Pilates actually make you stronger?
The answer is yes—but in a way that differs from traditional weightlifting. Pilates emphasizes functional strength, muscular endurance, and mind-body connection, making it a valuable complement to any fitness routine.
Key Takeaways
Pilates builds strength by targeting deep core muscles and stabilizers, improving posture and balance.
It relies on body weight and equipment resistance (like the Reformer) rather than heavy weights.
Pilates improves muscular endurance and functional fitness, ideal for everyday movement and athletic performance.
While not a replacement for heavy weightlifting, Pilates is an effective form of strength training that creates lean, toned muscles.
Pilates also enhances flexibility, mobility, and injury prevention—making it an excellent complement to cardio and weight training.
What is Pilates and How Does It Work?
Check out our blog post, “Benefits of Using a Reformer Machine” to learn more about practicing Pilates on a reformer.
Does Pilates Make You Stronger?
Yes—Pilates absolutely builds strength. It:
Engages the core and stabilizing muscles to support posture and spine health.
Develops muscular endurance by using time under tension.
Strengthens the entire body (arms, legs, back, glutes) through multi-muscle movements.
Promotes functional strength useful for daily activities and sports.
Unlike traditional gym training that focuses on muscle bulk, Pilates builds lean strength, stability, and balance.
Is Pilates Considered Strength Training?
Yes, Pilates counts as strength training—though it looks different from lifting barbells or dumbbells. Through resistance (bodyweight, springs, bands), Pilates builds muscle tone, stability, and endurance. Many athletes and physiotherapists use Pilates specifically for functional strength and injury prevention.
Pilates vs. Other Training Methods
Pilates vs. Weight Training: Pilates tones and strengthens without adding bulk; weights build maximal power and muscle mass.
Pilates vs. Cardio: Pilates builds strength and endurance, while cardio improves heart and lung health. Combining both creates balance.
Pilates + Surf/Yoga: Pilates enhances balance, flexibility, and recovery, making it an ideal complement to surfing and yoga (especially relevant in Nosara).
Can Pilates Build Muscle?
Pilates does build muscle—especially lean, functional muscle. Through resistance-based movements and progressive overload (adding springs, reps, or intensity), Pilates encourages muscle fiber adaptation and growth. While it won’t give you bodybuilder bulk, it will create a sculpted, strong physique.
How Often Should You Do Pilates for Strength?
Beginners: 2 sessions per week to build a foundation.
Intermediate/Advanced: 3–4 sessions per week for consistent strength gains.
Cross-training: Use Pilates as a complement to cardio or weight training.
Consistency is key—the more regularly you practice, the stronger you’ll feel.
FAQs About Pilates and Strength Training
Can Pilates replace the gym for strength training?
Pilates builds functional strength and lean muscle, but if your goal is maximum muscle size, complement it with weight training.
Is Pilates good for injury recovery?
Yes, Pilates is widely used in rehabilitation. Its low-impact nature and focus on alignment help rebuild strength safely.
Does Pilates help athletes?
Absolutely. Pilates improves core stability, balance, and flexibility, which support performance in sports like surfing, running, and cycling.
Is Reformer Pilates better than mat Pilates for strength?
Both are effective, but the Reformer adds adjustable resistance with springs, making it especially powerful for strength development.
Pilates is Highly Effective and Comprehensive
Pilates is more than just a flexibility workout—it’s a comprehensive strength-training method. By engaging deep muscles, enhancing endurance, and building functional movement patterns, Pilates helps you feel stronger, leaner, and more resilient.
Whether you’re a beginner, athlete, or someone recovering from injury, Pilates provides a safe and effective way to build strength while improving posture, balance, and overall well-being.
Ready to Build Strength With Pilates?
At Black Cat Studio Pilates in Nosara, we specialize in small-group reformer classes that combine expert instruction with a supportive, fun environment. Whether you’re new to Pilates or looking to take your strength to the next level, we’ll help you get there.