Pilates is everywhere right now – trendy outfits, aesthetic reels, “toned muscle” promises, and a vibe for the girls. And to be clear: Pilates can be a great training tool. It can improve core control, balance, and mobility.
But if we’re talking about what produces the biggest, most measurable changes in strength, muscle, bone health, metabolism, and long-term resilience, the science consistently favours progressive strength training (aka resistance training) as the higher-impact option for most people.
Here’s why.
1) Strength training is built on progressive overload (Pilates often isn’t)
Your body adapts when you give it a clear, increasing challenge. In strength training, that’s simple to apply and track: add a little weight, do more reps, increase sets, shorten rest, or choose a harder variation. The American College of Sports Medicine (ACSM) has long emphasized progressive overload and structured progression as key drivers of improved strength, hypertrophy, and performance.
Many Pilates classes can be progressed but a lot of trendy, high-volume mat-based sessions rely on lighter loads, long sets, and “burn.” That can be great for muscular endurance and coordination, but it often hits a ceiling for building whole-body strength compared with progressively heavier resistance.
Bottom line: it’s easier to guarantee consistent strength gains when load is measurable and progressively increased. Exactly what resistance training is designed to do.
2) If you want muscle and strength, heavy resistance is the most reliable lever
Strength is specific. To get significantly stronger, you generally need to practice producing higher force, often with moderate-to-heavy loads. Pilates may improve strength in some populations (especially beginners), but when researchers compare Pilates to other exercise types, the evidence often shows no clear advantage for Pilates in improving strength outcomes – and the overall certainty of evidence can be low.
3) Strength training protects health in ways “toning” workouts can’t match
This is the part that gets overlooked in trend cycles: strength training isn’t just about appearance. It’s strongly tied to health outcomes.
Large reviews and scientific statements have linked resistance training participation with lower risk of premature death (all-cause mortality) and lower cardiovascular risk. A dose-response meta-analysis found the biggest mortality risk reduction around ~60 minutes per week of resistance training.
4) Bones need loading and strength training delivers it best
Bone adapts to mechanical stress. To maintain or improve bone mineral density (BMD), you generally need higher-force loading (and/or impact), especially at key sites like the hip and spine. Resistance training is one of the most practical ways to do that safely and progressively.
Recent evidence syntheses in postmenopausal women show resistance training can improve BMD, with outcomes influenced by variables like intensity, frequency, and duration.
Pilates may help balance and control but it often doesn’t provide the same magnitude of skeletal loading as progressive resistance training.
A practical recommendation (no trend required)
If you want the biggest return on time:
- Strength train 2–4x/week with progressive overload (full-body or upper/lower split).
- Add Pilates 1–2x/week if you enjoy it, feel better doing it, or it helps you stay consistent.
Consistency beats hype. But if you’re choosing one method to anchor your routine, the evidence-based pick is clear: progressive strength training is the most powerful tool most people aren’t using enough.
References
American College of Sports Medicine. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687–708.
Bergamin, M., Gobbo, S., Bullo, V., Zanotto, T., Vendramin, B., Duregon, F., … Ermolao, A. (2015). Effects of a Pilates exercise program on muscle strength, postural control and body composition: Results from a pilot study in older adults. Age, 37, 103.
Oliveira, L. S., et al. (2024). Effects of Pilates exercises on strength, endurance and muscle power in older adults: A systematic review. Journal of Bodywork and Movement Therapies.
Paluch, A. E., et al. (2024). Resistance exercise training in individuals with and without cardiovascular disease: A scientific statement. Circulation.
Pereira, M. J., et al. (2022). Benefits of Pilates in the elderly population: A systematic review. International Journal of Environmental Research and Public Health.
Pinto, J. R., et al. (2022). Is Pilates better than other exercises at increasing muscle strength? A systematic review. Journal of Bodywork and Movement Therapies.
Shailendra, P., et al. (2022). Resistance training and mortality risk: A systematic review and meta-analysis. American Journal of Preventive Medicine, 63(2), 277–285.
Zhao, F., et al. (2025). Optimal resistance training parameters for improving bone mineral density in postmenopausal women: A systematic review and meta-analysis 10.1186/s13018-025-05890-1
