From the Guidelines
Pilates should be considered a form of strength training because it involves muscular contraction against resistance, which is designed to increase skeletal muscle strength, as defined by the American Heart Association 1. The key aspect of strength training is the engagement of muscles against resistance to build strength, and Pilates achieves this through various methods, including body weight resistance and specialized equipment. While traditional strength training often focuses on lifting heavy weights to achieve muscle hypertrophy, Pilates takes a different approach by emphasizing controlled movements, proper alignment, and breathing techniques to develop core strength, flexibility, and overall body awareness. Pilates targets deep stabilizing muscles of the core, such as the transverse abdominis, pelvic floor, and multifidus, which are crucial for functional strength and are often neglected in conventional strength training. According to the American College of Sports Medicine and the American Diabetes Association, an effective strength training session should involve exercises that work the major muscle groups, including the core, and should aim for 10-15 repetitions to near fatigue per set, progressing to heavier weights or resistance over time 1. Although Pilates may not fit the traditional mold of strength training, its focus on resistance and muscle engagement aligns with the fundamental principles of strength training, making it a valuable component of a comprehensive fitness regimen. Some may argue that Pilates does not build bulk like heavy weightlifting, but it effectively develops functional strength, muscular endurance, and balanced muscle development throughout the body, which are essential for overall health and fitness. Therefore, Pilates can be a beneficial form of strength training, especially when combined with other forms of exercise, such as traditional strength training and cardiovascular activities, to achieve optimal fitness results. Key benefits of incorporating Pilates into a strength training routine include:
- Improved core strength and stability
- Enhanced flexibility and body awareness
- Development of functional strength and muscular endurance
- Balanced muscle development throughout the body
- Low-impact, reducing the risk of injury compared to high-impact strength training methods.
From the Research
Definition of Strength Training
Pilates can be considered a form of strength training as it uses a combination of exercises to create muscular exertion, increasing muscle strength and endurance, as well as flexibility and improving posture and balance 2.
Components of Pilates
The exercises in Pilates are designed to:
- Increase muscle strength and endurance
- Improve flexibility
- Enhance posture and balance Pilates can be adapted to provide either gentle strength training for rehabilitation or a strenuous workout vigorous enough to challenge skilled athletes 2.
Effects of Pilates on Muscle Strength and Endurance
Studies have shown that Pilates can:
- Improve abdominal endurance, hamstring flexibility, and upper-body muscular endurance in active middle-aged men and women 3
- Increase muscle strength, postural control, and body composition in post-menopausal women 4
- Improve abdominal muscular endurance, dynamic balance, quality of life, and back muscle flexibility in healthy subjects 5
Comparison with Resistance Training
Pilates training can be as effective as resistance training in improving trunk strength and balance adaptations in older women, with Pilates being more effective for improving isometric hip and trunk extension strength 6.
Key Findings
- Pilates can be an effective form of strength training for improving muscle strength, endurance, and flexibility
- Pilates can be adapted to suit different fitness levels and goals
- Pilates has been shown to have positive effects on physical conditioning, including improvements in abdominal muscular endurance, dynamic balance, and quality of life 3, 4, 5