Yes, Pilates is a form of resistance training. Pilates is defined by its low impact, controlled movements with the use of tools from weights to reformer platforms.
These exercises challenge you to use your body weight, spring tension, and controlled motion to fight against resistance.This builds strength through precision and stability, not muscle overload.
Like weight training, Pilates can help achieve similar results, but in different ways. Understanding how Pilates works helps explain why it’s become a valuable part of many fitness routines.
What Counts as Resistance Training?
If your body is exercising against an opposing force, that is resistance training. There are many forms that resistance can take:
- Resistance bands
- Springs
- Weights
- Machines
- Body weight
- Gravity
Regardless of the medium used, when your muscles contract against resistance, you build strength, control, and endurance.
Is Pilates Resistance Training? How?
Pilates is resistance training because it creates tension in your muscles through slow, controlled movements.
Body Weight Creates Resistance
Mat Pilates uses your body weight as resistance. Exercises like planks and leg lifts provide resistance under your own power as opposed to using weights or bands.
The most important part of Pilates as resistance training is the controlled movements made during the exercise. Moving your body slowly provides the tension and resistance needed for muscle growth and stability improvement.
Without the slow, controlled movements, you use momentum to perform each exercise. This provides little resistance and impedes your ability to see results.
Reformer Pilates with Spring Tension
For those looking for a bit more resistance, there is reformer Pilates. Reformers are sliding carriages on a frame that offer springs for resistance for your upper and lower body. Like weight lifting machines, the springs push back against your body throughout your Pilates movements.
Consistent tension from the reformer offers a different strength challenge from traditional gym equipment trading short bursts of force for continuous control.
Time Under Tension Builds Strength
It takes pressure to make diamonds. It also takes pressure to build muscles. Pilates emphasizes slower movement with control that builds tension and pressure. The time under tension is key to developing strength and stability across your body.
The consistent tension means your muscles stay active for longer which helps build endurance.
How Pilates Builds Strength Differently
You may still be skeptical about pilates being resistance training because it doesn’t “look like” traditional gym resistance training. That is because instead of heavy lifting, Pilates focuses on quality movement and muscle control.
When you do Pilates, specific exercises help improve the way your body moves. These exercises can even make natural, everyday movements such as bending and reaching easier and more natural.
Strength Through Stability
Many Pilates exercises require stability while moving specific parts of the body. For example, many forms of leg lifts will require you to engage your core and hips to maintain proper form and stabilize yourself from falling.
These compound movements improve functional strength which helps in everyday activities like going up and down stairs.
Improve Muscle Balance
Pilates works to train your body evenly from head to toe. This means that no part of your body will be left out or “underworked” when you finish your class.
Traditional workouts can overtrain or undertrain parts of your body leading to instability. This in turn can lead to joint pain and even injuries if not monitored.
Mobility and Strength Together
Pilates focuses on training your full range of motion by combining strength and flexibility workouts. This improves your mobility while still challenging your muscles with resistance.
Pilates vs Traditional Weight Training
Both Pilates and weight lifting improve your fitness and produce positive results. The difference is in how they produce the results.
Resistance Levels
Pilates: Uses moderate resistance with slow and controlled movements.
Weight Training: Uses heavier external loads to build strength and increase muscle size.
Movement Style
Pilates: Coordinated movement patterns with multiple muscles working together.
Weight Training: Some compound movements like bench press or squats, but mostly isolated movements focusing on individual muscles like skullcrushers and calves extensions.
Progression
Pilates: Progress through increased control, advanced patterns, and greater tension.
Weight Training: Adding more reps or increasing weight during sets.
Who Benefits Most From Pilates?
Pilates will work best for you if you’re looking to improve movement quality while increasing overall strength.
Beginners
Anyone new to Pilates will benefit from learning control first. Starting with heavier resistance could result in strains or injuries.
People with Joint Sensitivity
Due to its low-impact nature, Pilates has become a great exercise option for those struggling with knee pain or joint stiffness.
Athletes
Professional athletes from ice skaters to American football players take Pilates classes to improve coordination, balance, and stability. Pilates works to improve stabilizing muscles which leads to fewer injuries and longer careers.
Desk Workers
If you work at an office for 8+ hours a day, you likely suffer from joint stiffness and poor posture. Pilates targets the muscle groups that alleviate these symptoms and improve your alignment.
Can Pilates Replace Strength Training?
It depends.
Pilates can be your complete resistance training program if you are focused on the following areas:
- Core strength
- Stability
- Posture
- Mobility
- Endurance
- Functional movement
If you are training for muscle growth or power, it would benefit you to work Pilates into your current strength training program.
Why Pilates Qualifies as Resistance Training
So is Pilates resistance training? It clearly meets the requirements that need to be considered resistance training because of the constant opposite force seen in body weight exercises, spring tension from reformers, and slow, controlled movements by the user.
At FIT 850, you’ll work with modern Pilates instructors in Tallahassee who meet you exactly at your comfort level. Whether it’s your first class or your hundredth, you’ll feel the burn and walk away stronger. Sign up for a class today!
