Pilates vs Strength Training: Which do you need to prioritise? By Nóirín Ní Chasaide APA Physiotherapist
When it comes to exercise, two of the most common approaches people turn to are Pilates and strength training. Both can play a valuable role in improving health, preventing injury, and enhancing resilience, but they do so through different mechanisms. Understanding the benefits and limitations of each approach, and the evidence supporting them, can help you make an informed decision about which type of training is best suited to your goals.
Pilates
Pilates is a low-impact form of exercise that focuses on controlled movement, posture, flexibility, and core stability. Research shows that Pilates can improve muscle endurance, movement control, and quality of life, particularly in people with chronic low back pain. It is often recommended in rehabilitation settings because of its adaptable and graded approach, which can restore confidence in movement while minimising aggravation of pain. (Wells et al., 2014; Yamato et al., 2015).
However, while Pilates is effective for improving flexibility and postural control, it provides relatively low mechanical loading. For this reason, it is not sufficient on its own for building significant muscle mass or improving bone density (Bhadauria & Gurudut, 2017). For people with conditions such as osteoporosis, additional resistance training is usually required and is a more evidence-based approach to improving in these areas.
Strength Training
Strength training, also known as resistance training, involves working against external loads such as weights, bands, or body weight. It has well-established benefits across populations: it increases muscle strength and size, improves bone mineral density, enhances metabolic health, and strengthens connective tissue, all of which contribute to reduced injury risk (Westcott, 2012; Peterson et al., 2010).
Strength training also plays a major role in athletic performance. Evidence shows it can improve running economy, sprint performance, and reduce the incidence of sports injuries by enhancing tissue resilience and neuromuscular control (Lauersen et al., 2014; Balsalobre-Fernández et al., 2016). Importantly, it is also strongly recommended for healthy ageing, helping maintain independence and functional capacity in older adults (Fragala et al., 2019).
That said, strength training can feel intimidating for beginners, and improper technique can increase the risk of injury. It also does not directly target flexibility and body awareness in the way that Pilates does, which is why many people benefit from combining both forms of training.
Choosing the Right Approach
Different people may find one approach more suitable depending on their health status, experience, and goals. For example, for runners Pilates can enhance core stability and movement control, while strength training supports power, resilience, and performance, as well as reducing the risk of overuse injuries. For people living with chronic pain, Pilates can provide a supportive, low-impact entry point into exercise, with strength training gradually added to build long-term resilience. In the case of osteoporosis or low bone density, strength training is especially important for its positive effects on bone health, while Pilates may complement this by supporting posture, balance, and fall prevention. Even for those simply aiming to improve overall fitness and wellbeing, both have unique contributions: Pilates supports flexibility, core strength and stability, body awareness, and stress management, while strength training builds the muscle and bone foundation needed for long-term health.
The Bottom Line
Pilates and strength training are not mutually exclusive, and one is not inherently better than the other. Pilates excels at developing movement control, core strength, stability, and flexibility, while strength training provides unmatched benefits for muscle and bone health. The most effective approach is often a blend of the two, tailored to your individual needs and goals. Whether you are an athlete, someone managing chronic pain, or looking to stay strong and independent as you age, incorporating both Pilates and strength training into your routine can provide the most balanced and evidence-based approach to health.
References
· Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). Effects of strength training on running economy in highly trained runners: A systematic review with meta-analysis of controlled trials. Journal of Strength and Conditioning Research, 30(8), 2361–2368.
· Bhadauria, E. A., & Gurudut, P. (2017). Effect of Pilates training on body composition and bone mineral density in postmenopausal women. Journal of Exercise Rehabilitation, 13(4), 436–440.
· Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019–2052.
· Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of RCTs. British Journal of Sports Medicine, 48(11), 871–877.
· Peterson, M. D., Rhea, M. R., Sen, A., & Gordon, P. M. (2010). Resistance exercise for muscular strength in older adults: A meta-analysis. Ageing Research Reviews, 9(3), 226–237.
· Wells, C., Kolt, G. S., Marshall, P., Hill, B., & Bialocerkowski, A. (2014). Effectiveness of Pilates exercise in treating people with chronic low back pain: A systematic review of systematic reviews. BMC Medical Research Methodology, 14(1), 7.
· Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.
· Yamato, T. P., Maher, C. G., Saragiotto, B. T., Hancock, M. J., Ostelo, R. W., & Cabral, C. M. (2015). Pilates for low back pain: A systematic review. Cochrane Database of Systematic Reviews, 7.