{"id":73395,"date":"2025-06-09T19:11:50","date_gmt":"2025-06-09T19:11:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73395"},"modified":"2025-06-09T19:11:50","modified_gmt":"2025-06-09T19:11:50","slug":"pilates-strength-training","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/","title":{"rendered":"Is Pilates Good for Strength Training?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Can_Pilates_Be_Considered_Strength_Training\" >Can Pilates Be Considered Strength Training?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#What_Is_Strength_Training\" >What Is Strength Training?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#How_Pilates_Builds_Strength\" >How Pilates Builds Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Is_Pilates_Muscular_Strength_or_Endurance\" >Is Pilates Muscular Strength or Endurance?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Building_Muscular_Strength\" >Building Muscular Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Developing_Muscular_Endurance\" >Developing Muscular Endurance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Does_Pilates_Build_Core_Strength\" >Does Pilates Build Core Strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#What_Is_a_Good_Pilates_Strength_Training_Routine\" >What Is a Good Pilates Strength Training Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Pilates_Strength_Training_Routine\" >Pilates Strength Training Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#What_is_the_3-2-1_Pilates_strength_method\" >What is the 3-2-1 Pilates strength method?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Does_Pilates_make_you_look_muscular\" >Does Pilates make you look muscular?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Is_yoga_or_Pilates_better_for_strengthening\" >Is yoga or Pilates better for strengthening?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#Is_Pilates_good_for_strengthening_the_glutes\" >Is Pilates good for strengthening the glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Coming up with a workout program can be tough, especially when opinions about certain exercises are all over the place.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Strength_Training\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates often finds itself in a gray area, praised for its core-focused movements but misunderstood when it comes to strength training. You may have heard claims about Pilates building &#8220;long, lean muscles&#8221; or being a &#8220;gentle, low-impact&#8221; workout. While these statements aren&#8217;t entirely unfounded, they don&#8217;t offer much insight into what exactly Pilates can do for strength training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Can it develop true strength, or is it more of a complementary practice? Where does it fit alongside other training methods such as weightlifting or bodyweight exercises?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s find out what Pilates can and can\u2019t do when it comes to building strength.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pilates_Be_Considered_Strength_Training\"><\/span><b>Can Pilates Be Considered Strength Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates can be considered a form of strength training, here&#8217;s why:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Strength_Training\"><\/span><b>What Is Strength Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/30-minute-weight-workout\/\">Strength training<\/a> involves exercises that are designed to improve muscle strength by resisting force. This resistance could come from weights, your own body weight, resistance bands, or other equipment. The goal is to create enough challenge to stimulate the muscles and increase their capacity for force production over time (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Strength_Training\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now apply this concept to Pilates, and you&#8217;ll see it fits the definition. It uses controlled movements, often against resistance, to strengthen muscles. Resistance in Pilates may come from your body weight, spring-loaded equipment such as the reformer, or small props such as resistance rings (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Strength_Training\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70463\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5-1024x640.png\" alt=\"Pilates Strength Training\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Pilates_Builds_Strength\"><\/span><b>How Pilates Builds Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates is reliant on precise movements and sustained effort to target specific muscle groups. The strength it builds can be categorized into several key areas:<\/span><\/p>\n<ul>\n<li><b>Core Strength<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates is best known for <a href=\"https:\/\/betterme.world\/articles\/home-pilates-workout-guide\/\">strengthening your core<\/a> (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Your core includes the muscles around your abdomen, lower back, hips, and pelvis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551649\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Movements such as the hundred, teaser, and plank challenge these muscles while requiring control and stability. A strong core plays an essential role in your everyday life, improving your posture and reducing your risk of injury (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2008\/01000\/core_stability_exercise_principles.14.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Functional Strength<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates strengthens muscles in ways that carry over to real-world activities. It emphasizes alignment, balance, and working muscles through their full range of motion (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2405844022028523\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, exercises such as sidekicks or lunges on the reformer mimic daily movements while engaging stabilizing muscles to ensure proper form. The strength built here enhances both movement efficiency and joint protection.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Strength_Training\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<ul>\n<li><b>Stabilizing and Supporting Muscles<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Traditional exercises often prioritize large muscle groups, but Pilates has a knack for activating smaller, stabilizing muscles. These include muscle groups such as your deep core muscles or those that surround your shoulder and hip joints. For example, the single-leg stretch quietly builds strength in these smaller muscles while also coordinating them with larger ones.<\/span><\/p>\n<ul>\n<li><b>Dynamic and Controlled Strength<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates places great emphasis on eccentric muscle contractions (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/379805377_PILATES_ENHANCING_MUSCULOSKELETAL_HEALTH_THROUGH_INTEGRATED_MOVEMENT\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This happens when a muscle lengthens while resisting a load, such as during the lowering phase of a movement (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6510035\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Many Pilates exercises, such as roll-ups and roll-overs, require this constant control through movements. This type of strength enhances your ability to smoothly transition between movements, whether in exercise or daily life.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/betterme-pilates-kit\/\">How to Use the BetterMe Pilates Kit for Active Recovery<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Pilates_Muscular_Strength_or_Endurance\"><\/span><b>Is Pilates Muscular Strength or Endurance?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates focuses on both muscular strength and endurance. Exercises are designed to strengthen muscles while also improving their capacity to maintain effort. This balance ensures you can develop both force and durability in your movements.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Building_Muscular_Strength\"><\/span><b>Building Muscular Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscular strength refers to a muscle\u2019s ability to generate force (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11665913\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Many Pilates exercises focus on this by asking your muscles to resist tension (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5005852\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). For example, when you perform a Plank or use resistance-based equipment such as the reformer, you engage muscles to stabilize your body and push against a load. These controlled, focused movements build strength over time, particularly in your core and stabilizing muscles.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Strength_Training\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70469\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-11-3-1024x640.png\" alt=\"pilates strength training\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-11-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-11-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-11-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-11-3-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Developing_Muscular_Endurance\"><\/span><b>Developing Muscular Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscular endurance is a muscle&#8217;s ability to sustain effort over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11665913\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Pilates excels here (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/03000\/pilates_for_improvement_of_muscle_endurance,.10.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Exercises are often performed in sets or held for longer periods, requiring sustained activation of your muscles. Movements such as the hundred or side-lying leg lifts are great examples. They challenge your muscles to maintain form and control through repeated efforts or extended holds.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Pilates_Build_Core_Strength\"><\/span><b>Does Pilates Build Core Strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, Pilates is highly effective for building core strength. This focus on the core is one of the defining features of Pilates as a fitness method.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The core includes more than just your abs. It consists of several muscles that work together to stabilize and support your body. Pilates targets the following key muscle groups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus Abdominis<\/b><span style=\"font-weight: 400;\"> (the &#8220;six-pack&#8221; muscles) for bending your body forward (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551649\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transverse Abdominis<\/b><span style=\"font-weight: 400;\">, a deep muscle layer that pulls the abdominal wall inward and acts as a built-in brace (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551649\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obliques<\/b><span style=\"font-weight: 400;\"> (on the sides of your abdomen), which help with twisting and side-bending motions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551649\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Multifidus<\/b><span style=\"font-weight: 400;\"> and <\/span><b>Erector Spinae<\/b><span style=\"font-weight: 400;\">, located along the spine, which are essential for back support (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537074\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic Floor Muscles<\/b><span style=\"font-weight: 400;\">, which work with the core for stability and control in movements such as Pilates bridges (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482200\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates strengthens the core through precise, controlled movements. Many of the exercises require you to engage your core muscles to stabilize your body (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2024.1435671\/full\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Movements such as the hundred or roll-ups challenge these muscles directly, while others, such as planks or side planks, work on core stability under tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, Pilates uses intentional breathing techniques that further activate the core during each exercise. The consistency and variety of these challenges allow your core muscles to become stronger over time.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-back-fat\/\">Wall Pilates for Back Fat: 9 At-Home Exercises<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Pilates_Strength_Training_Routine\"><\/span><b>What Is a Good Pilates Strength Training Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-balanced Pilates strength training routine targets multiple muscle groups. Below is a sequence that emphasizes core, upper-body, and lower-body strength.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pilates_Strength_Training_Routine\"><\/span><b>Pilates Strength Training Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The hundred<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side-lying leg lifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mermaid side stretch with resistance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Teaser<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Read on for step-by-step instructions for each exercise.<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Hundred<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs raised to a tabletop position (knees bent at 90 degrees).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head, neck, and shoulders off the mat. Stretch your arms alongside your body, hovering just above the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs out straight at about a 45-degree angle for more of a challenge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pump your arms up and down with small, controlled movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in for five counts and out for five counts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for ten full breaths (a total of 100 arm pumps).<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Plank<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your palms on the mat directly under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs straight behind you, keeping your toes grounded and your body in one long line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to prevent sagging in your lower back or hips lifting too high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 20-30 seconds, then lower down.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Shoulder Bridge<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the mat, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your arms down by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your hips toward the ceiling, creating a straight line from your knees to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top and hold for a count of three.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body down slowly, one vertebra at a time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 8-10 times.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Strength_Training\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Side-Lying Leg Lifts<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on one side with your legs stacked and your body in a straight line. Prop your head on your bottom arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex your top foot and slowly lift your top leg toward the ceiling, keeping it aligned with your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower it back down with control, just above your bottom leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-12 times, then switch sides.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Mermaid Side Stretch with Resistance<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on one hip with your legs folded to one side, as if sitting \u201cmermaid-style.\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a resistance band in both hands with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your torso up and over toward the opposite side, keeping the resistance band taut.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the center and repeat the movement 6-8 times on each side.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Swimming<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach with your arms stretched forward and your legs extended behind.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your arms, chest, and legs off the mat, keeping your neck neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flutter your arms and legs up and down, as if swimming.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in for five counts and out for five counts as you move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for 20-30 seconds, then rest.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Teaser<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back with your legs extended straight. Hold your arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to lift your arms and upper body off the mat while simultaneously lifting your legs to a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance on your sit bones, creating a \u201cV\u201d shape with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a count of 3-5 seconds, then slowly lower back down with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5-8 times.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This routine provides a well-rounded approach to strength, targeting different muscle groups. Consistent practice will help build and maintain functional strength over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For an even more challenging workout routine, check out our guide <\/span><b>&#8211; <a href=\"https:\/\/betterme.world\/articles\/pilates-workout-full-body\/\">Full Body Pilates Workout<\/a>.<\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Strength_Training\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70595\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1-1-1024x640.png\" alt=\"plates strength training\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1-1-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_3-2-1_Pilates_strength_method\"><\/span><strong>What is the 3-2-1 Pilates strength method?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 3-2-1 Pilates strength method is a structured approach to combining various Pilates exercises into a workout. It typically consists of three full-body exercises, two core-focused exercises, and one flexibility activity. The idea is to create a balanced routine that builds strength, improves core stability, and enhances mobility.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Pilates_make_you_look_muscular\"><\/span><strong>Does Pilates make you look muscular?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates can improve muscle tone and definition, particularly in the core, arms, and legs. However, it\u2019s not designed to create bulky muscles. Instead, Pilates develops lean muscle by emphasizing controlled movement and consistent muscle engagement.<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/pilates-vs-strength-training\/\"><b>Pilates vs Strength Training<\/b><\/a><span style=\"font-weight: 400;\"> &#8211; which is better for you? Explore the difference between these 2 exercises and how your fitness goals come into play when choosing between the two.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_yoga_or_Pilates_better_for_strengthening\"><\/span><strong>Is yoga or Pilates better for strengthening?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both yoga and Pilates can build strength, but they do it in different ways. Pilates focuses heavily on core strength and controlled movements that use resistance, such as springs or body weight (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Yoga builds strength through weight-bearing poses and holding positions (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). The better choice depends on your individual goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_good_for_strengthening_the_glutes\"><\/span><strong>Is Pilates good for strengthening the glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, Pilates is excellent for <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-butt\/\">strengthening the glutes<\/a>. Exercises such as shoulder bridges, side-lying leg lifts, and clamshells directly target the gluteal muscles. Strengthening the glutes in Pilates supports posture, stability, and overall lower-body strength.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Strength_Training\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69414\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791-300x187.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791-1476x920.png 1476w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame-1484579791.png 1925w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates is undeniably a form of strength training. By targeting the core, smaller stabilizing muscles, and functional movement patterns, it develops a type of strength that extends far beyond the studio.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to recognize that strength shows up in many forms. Pilates may not be the go-to for maximal force production (such as lifting heavy baggage in one go), but it excels at creating sustainable, functional strength.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Coming up with a workout program can be tough, especially when opinions about certain exercises are all over the place. Pilates often finds itself in a gray area, praised for its core-focused movements but misunderstood when it comes to strength training. You may have heard claims about Pilates building &#8220;long, lean muscles&#8221; or being a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73396,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[201],"tags":[],"coauthors":[45],"class_list":["post-73395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Pilates Good for Strength Training? - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover how \u2605 PILATES STRENGTH TRAINING \u27a4 builds core stability, tones muscles, and enhances overall strength with targeted, controlled exercises.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Pilates Good for Strength Training?\" \/>\n<meta property=\"og:description\" content=\"Discover how \u2605 PILATES STRENGTH TRAINING \u27a4 builds core stability, tones muscles, and enhances overall strength with targeted, controlled exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-199-pilates-strength-training-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Is Pilates Good for Strength Training?\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/\"},\"wordCount\":1651,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-199-pilates-strength-training.png\",\"articleSection\":[\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Coming up with a workout program can be tough, especially when opinions about certain exercises are all over the place.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pilates often finds itself in a gray area, praised for its core-focused movements but misunderstood when it comes to strength training. You may have heard claims about Pilates building \\\"long, lean muscles\\\" or being a \\\"gentle, low-impact\\\" workout. While these statements aren't entirely unfounded, they don't offer much insight into what exactly Pilates can do for strength training.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Can it develop true strength, or is it more of a complementary practice? Where does it fit alongside other training methods such as weightlifting or bodyweight exercises?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's find out what Pilates can and can\u2019t do when it comes to building strength.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can Pilates Be Considered Strength Training?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Pilates can be considered a form of strength training, here's why:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>What Is Strength Training?<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/30-minute-weight-workout\/\\\">Strength training<\/a> involves exercises that are designed to improve muscle strength by resisting force. This resistance could come from weights, your own body weight, resistance bands, or other equipment. The goal is to create enough challenge to stimulate the muscles and increase their capacity for force production over time (<\/span><a href=\\\"https:\/\/www.physio-pedia.com\/Strength_Training\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Now apply this concept to Pilates, and you'll see it fits the definition. It uses controlled movements, often against resistance, to strengthen muscles. R ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/\",\"name\":\"Is Pilates Good for Strength Training? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-199-pilates-strength-training.png\",\"description\":\"Discover how \u2605 PILATES STRENGTH TRAINING \u27a4 builds core stability, tones muscles, and enhances overall strength with targeted, controlled exercises.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-199-pilates-strength-training.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-199-pilates-strength-training.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Pilates\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/pilates\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Is Pilates Good for Strength Training?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Is Pilates Good for Strength Training? - BetterMe","description":"Discover how \u2605 PILATES STRENGTH TRAINING \u27a4 builds core stability, tones muscles, and enhances overall strength with targeted, controlled exercises.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Is Pilates Good for Strength Training?","og_description":"Discover how \u2605 PILATES STRENGTH TRAINING \u27a4 builds core stability, tones muscles, and enhances overall strength with targeted, controlled exercises.","og_url":"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-199-pilates-strength-training-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Is Pilates Good for Strength Training?","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/"},"wordCount":1651,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-strength-training\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-199-pilates-strength-training.png","articleSection":["Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Coming up with a workout program can be tough, especially when opinions about certain exercises are all over the place.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Pilates often finds itself in a gray area, praised for its core-focused movements but misunderstood when it comes to strength training. You may have heard claims about Pilates building \"long, lean muscles\" or being a \"gentle, low-impact\" workout. While these statements aren't entirely unfounded, they don't offer much insight into what exactly Pilates can do for strength training.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Can it develop true strength, or is it more of a complementary practice? Where does it fit alongside other training methods such as weightlifting or bodyweight exercises?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's find out what Pilates can and can\u2019t do when it comes to building strength.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can Pilates Be Considered Strength Training?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Pilates can be considered a form of strength training, here's why:<\/span>\r\n<h3 style=\"text-align: center;\"><b>What Is Strength Training?<\/b><\/h3>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/30-minute-weight-workout\/\">Strength training<\/a> involves exercises that are designed to improve muscle strength by resisting force. This resistance could come from weights, your own body weight, resistance bands, or other equipment. The goal is to create enough challenge to stimulate the muscles and increase their capacity for force production over time (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Strength_Training\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Now apply this concept to Pilates, and you'll see it fits the definition. It uses controlled movements, often against resistance, to strengthen muscles. 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