Pilates and weight training are two very popular ways to work out. Pilates focuses on core strength, flexibility, and controlled movements. Weight training, on the other hand, emphasizes building muscle strength and mass through resistance exercises.
According to ClassPass’s 2024 report, Pilates was the most booked workout worldwide for the second year in a row. The same report also found that weight training was the fastest-growing sport among women.
So, how do you choose between Pilates and weight training? This article will compare and contrast the two to help you decide which is the better fit for your fitness goals.
Understanding the fundamentals of Pilates
Pilates is a system of exercises developed in the early 20th century by Joseph Pilates. It’s built on the principles of precision, control, and core strength. The practice emphasizes the connection between your mind and body, and it encourages you to be aware of your alignment as you move.
Core strengthening is the primary goal of Pilates, but it also can improve your flexibility, posture, and balance. The exercises involve controlled movements and specific breathing techniques.
Pilates can be done on a mat using just your body weight, or it can incorporate specialized equipment like the reformer, which uses a system of springs and pulleys to add resistance. There are a wide variety of Pilates exercises that target different muscle groups.
Understanding the fundamentals of weight training
Weight training is all about lifting weights to build bigger, stronger muscles. When you lift weights, you’re actually causing microscopic tears in your muscles. As those tears heal, your muscles grow back stronger than they were before.
One of the great things about weight training is that it can boost your metabolism.
Types of weight training
Weight training can include free weights like dumbbells and barbells, weight machines, or even just using your own body weight for resistance. Squats, deadlifts, bench presses, and rows are all popular weight training exercises.
Benefits beyond muscle
Weight training does more than just build muscle. It can also increase your bone density, which helps protect you from osteoporosis. Plus, it improves the way your body moves and functions in everyday life.
COMPARING THE BENEFITS: PILATES VS. WEIGHT TRAINING
Both Pilates and weight training have distinct benefits, making them suitable for different goals and preferences. Here’s a breakdown:
Pilates: Targeted Benefits
- Core Strength and Stability: Pilates excels at strengthening core muscles, as well as stability in the hips and lower back.
- Flexibility and Posture: It improves flexibility and helps you maintain better posture.
- Injury Prevention and Rehabilitation: Pilates’ low-impact movements make it a good choice for injury rehab and prevention.
- Body Awareness: It heightens the connection between your mind and body and increases your awareness of proper alignment.
Weight Training: Comprehensive Benefits
- Muscle Growth and Strength: Weight training is more effective if your goal is to build noticeable muscle mass.
- Bone Density: It can increase bone density, which can reduce your risk of osteoporosis. Research indicates that just 30 minutes of high-impact weight training twice a week can improve bone density in women after menopause.
- Metabolic Rate: Weight training can boost your metabolism, which can help you manage your weight.
- Cardiovascular Health: It has a positive impact on cardiovascular health, potentially lowering your blood pressure and improving your cholesterol levels. A 2022 University of Michigan study showed that just 30 minutes a week of weight training improved heart disease risk factors.
Addressing Misconceptions and Potential Drawbacks
Both Pilates and weight training come with their share of myths and potential downsides.
Pilates Misconceptions
- Myth: Pilates primarily lengthens muscles. Pilates is more about building core strength, increasing stability, and improving your body’s alignment.
- Myth: Pilates is only for women. Nope! Pilates is great for everyone, no matter their gender or fitness level.
Weight Training Misconceptions
- Myth: Weight training will make women bulky. Muscle growth really depends on what you eat. Weight training will help you get stronger and more toned, but you’re not likely to bulk up unless you’re eating a specific diet to achieve that.
- Myth: Weight training is only for young people. Weight training is helpful at any age. It makes you stronger, builds bone density, and helps keep you healthy.
Potential Drawbacks
- Weight training: You could get hurt if you don’t use the right form.
- Pilates: It might not be the best way to significantly increase the size of your muscles.
Weight loss, injury, and muscle building: Which method excels?
Both weight training and Pilates have their strengths and weaknesses when it comes to weight loss, injury rehabilitation, and muscle building.
Weight Loss
If your primary goal is weight loss, weight training may be your best bet. Because it elevates your heart rate and builds lean muscle mass, weight training tends to burn more calories per session than Pilates. Weight training also boosts your EPOC (Excess Post-Exercise Oxygen Consumption), which means you’ll continue to burn calories even after you’ve left the gym.
Traditional cardio, however, may be more effective at weight loss than Pilates.
Injury Rehabilitation
Pilates is often the method of choice for injury rehabilitation because it’s low-impact and tends to build core strength, which can help support and protect your joints.
That said, strength training can be incorporated carefully into a rehabilitation program with the guidance of a physical therapist or certified trainer.
Muscle Building
For building muscle and increasing muscle size (hypertrophy), weight training has the edge. Pilates can certainly contribute to muscle tone and definition, but it doesn’t stimulate muscle growth to the same degree as lifting weights.
Pilates and weight training: A holistic approach
Pilates and weight training together can give you a more well-rounded fitness routine.
- Weight training helps you build muscle and strength.
- Pilates improves core stability, flexibility, and body awareness.
Here are some ways to integrate the two:
- Use Pilates exercises to warm up for weight training sessions or cool down afterward.
- Alternate Pilates days and weight training days to work different muscle groups and achieve different goals.
A combined approach can improve your fitness, lower your risk of injury, and improve your body composition.
Frequently Asked Questions
Is weight training or Pilates better for weight loss?
Both weight training and Pilates can contribute to weight loss, but they work in different ways. Weight training is generally more effective for building muscle mass, which increases your metabolism and helps you burn more calories at rest. Pilates can improve core strength, flexibility, and body awareness, which can indirectly support weight loss by improving your overall fitness level and encouraging healthier habits.
Does Pilates have the same effect as weight lifting?
No, Pilates and weight lifting don’t have the same effect. Weight lifting primarily focuses on building strength and muscle mass through progressive overload, while Pilates emphasizes core strength, flexibility, posture, and body awareness. While Pilates can build some muscle endurance, it’s not as effective as weight lifting for building significant muscle size and strength.
Can you get a toned body with just Pilates?
Yes, you can definitely achieve a more toned body with Pilates. Pilates exercises target specific muscle groups, particularly the core, and focus on controlled movements and proper form. Regular Pilates practice can help improve muscle definition, posture, and overall body shape. However, if your primary goal is to build significant muscle mass, you may need to incorporate weight training.
Should I do Pilates or lift weights first?
The order in which you do Pilates and weight training depends on your goals. If your priority is strength and muscle building, lift weights first when you’re fresh. If your priority is core stability and flexibility, start with Pilates. Combining both in a workout is also possible, as long as you listen to your body and adjust accordingly.
Conclusion
Pilates emphasizes core strength, flexibility, and controlled movements, while weight training focuses on building muscle mass and overall strength. Both offer unique benefits, but the “better” option really depends on you.
When deciding between Pilates and weight training, think about what you want to achieve. Do you want to improve your posture and flexibility? Or are you more interested in building muscle? Your personal preferences matter, too.
I recommend exploring both methods and consulting with trainers at local fitness studios. They can help you decide what best fits your lifestyle and fitness goals.