When it comes to fitness, Pilates and weight training might seem like complete opposites. One is all about building raw strength and muscle mass, while the other focuses on flexibility, posture, and core strength. But here’s the thing—they’re not rivals at all. In fact, we’d go as far as to say that they’re the missing piece that completes the other. Let’s break it down and show you why to combine Pilates with weight training.
The Basics: What Makes Pilates And Weight Training Different?
Weight Training Builds Strength and Muscle Mass
Weight training is all about hypertrophy (building muscle) and raw power. Think squats, deadlifts, and bench presses—heavy compound movements that hit the big muscle groups hard. But there’s a commonly overlooked aspect to weight training: it can leave you with tight muscles and limited mobility if you’re not balancing it out with flexibility work.
Pilates Focuses on Mobility, Control, and Core Strength
On the other hand, Pilates is all about precision and control. Using either a mat or equipment like a Pilates ring, you’ll target smaller stabilizing muscles, improve flexibility, and strengthen your core. While Pilates won’t give you bulging biceps, it will make your body more efficient, balanced, and injury-resistant—qualities that pair beautifully with weight training. Check out this article by Healthline for additional benefits of Pilates.
Why You Should Combine Pilates and Weight Training
Wake Up Those Hard-to-Reach Muscles
Weightlifting is fantastic for the big muscles, but it can miss the little ones—like your deep core or the stabilizers around your joints. That’s where Pilates shines. Adding it to your routine can help with things like squat depth or stabilizing your spine during heavy deadlifts. In other words, Pilates optimizes your body to perform its best during your weightlifting workouts.
Boost Mobility, Lift Smarter
Tight hips or shoulders holding you back in the gym? Pilates stretches and lengthens your muscles, giving you a greater range of motion for exercises like lunges or overhead presses. Better mobility means better form, less risk of injury, and more effective workouts.
Sharpen Your Mind-Body Connection
Pilates teaches you to be mindful and move with intention, making you more aware of how your body works. That awareness carries over to weight training, helping you maintain good form and control during complex lifts.
Recover Faster and Feel Better
Pilates isn’t just about strength—it’s also a recovery tool. By improving circulation and releasing tight muscles, it helps you bounce back from tough gym sessions more quickly. Plus, it feels incredible after a hard workout.
How to Balance Your Training Schedule
Alternate Your Workouts
Try splitting your week between weightlifting and Pilates. For example, a common 5-day workout split includes three days of strength training and two days of Pilates. This gives your muscles time to recover while keeping you active.
Use Pilates as a Warm-Up or Cool-Down
Add some Pilates moves to your warm-up or cool-down to improve performance and recovery. Exercises like the Hundred or Spine Stretch are great for activating your core and loosening up tight muscles.
Pilates Equipment for Strength Training
Extra Thick Yoga and Pilates Mat ½-inch
Unlike traditional yoga mats, Pilates mats are meant to be thicker, providing extra cushioning for spinal support during exercises. Our Pilates mat is the optimal ½-inch thickness most practitioners prefer, but we also offer a 1-inch option for an even more supported feel.
A versatile and compact piece of equipment, the Pilates ring can add resistance to exercises targeting your inner thighs, arms, and core. It’s perfect for engaging stabilizing muscles that support heavy lifts.
A Balanced Approach to Fitness
You don’t have to choose between Pilates and weight training—they’re better together. Weight training builds the foundation of strength, while Pilates refines your movement, activates supporting muscles, and prevents injury. By integrating both into a fitness plan, women and men that do Pilates will enjoy a more balanced, effective, and sustainable approach to achieving their health and fitness goals.
