Should You Do Strength Training or Pilates?

I’m not going to make you guess whether you should do strength training or Pilates, because I know that the answer is both*. If you’re a reasonably healthy, fit person who wants to build strength and stay strong, the best thing you can do is resistance training – something both Pilates and strength training are. 

*I recognize that some people have to be cautious about putting stress on their bodies due to autoimmune issues, injuries, or chronic conditions. For these people, Pilates may be the best and only choice. 

How I Used to Work Out

Weight training was in my life long before Pilates and I loved (and still love) the feeling of sore muscles after a great workout. It makes me feel strong and powerful. My workout now, however, is very different from when I started working out in the weight room at the gym. My first weight workouts were three times a week; one each for back and biceps, chest and triceps, and shoulders and legs. I also always included ab-work. 

I was taught this method because that’s what my first trainers told me to do, and then my future weight training certification taught me the same. I really thought that a bicep curl was strictly working my biceps and squats only worked my legs. Thinking back, I know I felt other muscles working, but never paid attention to how these exercises were working much more than one or two large muscle groups. When it comes to a bicep curl, for example, before you even move your arm you’re using your hand, forearm, and core. 

What Pilates Taught Me

Now that I teach Pilates, I regularly hear clients say things like “Wow! I never knew I had those muscles.” Or “I’ve never felt those muscles work before!” Unlike in weight training, we never talk about working a specific muscle group because each exercise works the whole body. Certain exercises definitely focus more on one area than the other, but Pilates is about using the big and small muscles during a workout. 

With practice, Pilates will help you move with more awareness and precision. It’s what taught me about my posture and alignment, and the imbalances and asymmetries in my strength and flexibility. This really changed how I lifted. I was able to lift heavier weights because I had better awareness of how to move and control my body from my core. The same body awareness translates to any form of sport or exercise, improving your performance and even stamina.  

Putting Them Together

If you’ve only been doing strength training or Pilates, I encourage you to find a balance of both. Pilates will help keep you aware of how you are moving and you’ll get even more out of your strength sessions. Here are some tips on putting them together: 

• Pilates is safe to do every day and can be done in ten minutes or an hour, depending on what else you are doing. Try Pilates as a warm-up or cool-down alongside your strength training or on your days off. 
• To get the most out of your strength training, stick with the same workout for three to five weeks, and then change it up! New exercises will challenge your mind and body and “wake up” the muscles that have grown accustomed to the workout. 

You Are Stronger Than You Think

You are more powerful and strong than you think you are, and both Pilates and strength training will help you remember that. Still, you probably don’t want to try and pick up the heaviest weight in the gym. Not sure how heavy you should lift? Here are some guidelines:

Imagine you’re doing a set of 12 bicep curls.

• If you blast through all 12 reps with no challenge, it’s time to move to a higher weight.
• You should have strength left for 2 more reps with whatever weight you are using. 
• Once a month, try to “rep out” on one of your main exercises, like squats, shoulder presses, or deadlifts. 

What is repping out? On your final set, you would do the 12 reps and then keep going. If you manage to do 14 reps and no more, then you can add 5 to 10% more weight. If you manage a lot more than 2 extra reps, then you want to challenge yourself a bit more.    

Move to Feel Good

I love fitness and working out because it makes me feel good. I like the challenge and knowing that I’ve pushed myself or hit a new goal, but it’s more than that. As I get older and work with clients decades ahead of me, I know that I want to keep moving well for a long time. I want to travel, go on hikes with my kids (and who knows, maybe grandkids one day!), and do hobbies like cycling or gardening without pain. 

Read More: 5 Unusual Reasons to Strength Train

Strength training and Pilates are two of the things that are going to keep me – and you – moving well and feeling great.