Does Pilates Count as Strength Training? A Science-Backed Breakdown

Strength training has become a hot topic in fitness discussions, dominating podcasts, social media, and online articles. Experts consistently highlight its benefits—not just for athletes but for everyday movement, injury prevention, longevity, and overall health. Strength isn’t just about lifting heavy weights; it’s about maintaining mobility, protecting joints, and supporting posture as we age.

But where does Pilates fit into this conversation? Can it truly be considered a form of strength-training, or does it lack the resistance needed for real muscle-building? And how does it compare to traditional weightlifting and bodyweight exercises?

In this article, we

• break down the differences between strength training, resistance training, and bodyweight training,

• explore where Pilates fits into these categories,

• compare how mat and Reformer Pilates differ in terms of strength development & muscle tone

• show you how to make your Pilates practice more strength-focused

  
  

1) DEFINING KEY TERMS

Training Type	Definition	Key Characteristics	Primary Goals	Equipment Used	Examples
STRENGTH Training (Subset of Resistance Training)	Focuses on increasing maximal muscle strength by lifting heavy weights with low repetitions.	- High weight, low repetitions - Targets maximal force production - Emphasises compound movements	- Enhance muscle strength and power - Increase muscle mass	- Free weights (barbells, dumbbells) - Weight machines	- Squats - Deadlifts - Bench Press
RESISTANCE Training (Umbrella Term Encompassing Various Forms)	Involves any exercise where muscles contract against an external resistance to improve strength, endurance, and size.	- Includes various resistance forms - Moderate weight, moderate to high repetitions - Encompasses both compound and isolation movements	- Improve muscular endurance - Tone muscles - Enhance overall fitness	- Free weights (barbells, dumbbells) - Resistance bands - Machines - Bodyweight exercises	- Bicep curls with resistance bands - Lunges - Push-ups
BODYWEIGHT Training (Form of Resistance Training)	Utilises the individual's own body weight as resistance to perform exercises.	- No external weights - High repetitions - Functional movements	- Build muscular endurance - Improve flexibility - Enhance balance and coordination	- Minimal equipment (e.g., pull-up bars)	- Push-ups - Squats - Planks

<-- Click for SUMMARY OF KEY DIFFERENCES

Key Differences:

• Scope:

  • Resistance Training is the umbrella term that includes all forms of exercises where muscles work against resistance, encompassing both strength training and bodyweight training.

  • Strength Training is a subset of resistance training, specifically focusing on increasing maximal strength through heavy lifting.

  • Bodyweight Training is a form of resistance training that uses the individual's body weight as the sole source of resistance.

• Intensity and Load:

  • Strength Training involves lifting heavy weights with low repetitions to maximise strength gains.

  • Resistance Training can vary in intensity but often uses moderate weights with moderate to high repetitions to improve endurance and muscle tone.

  • Bodyweight Training relies on high repetitions of exercises using one's own body weight, emphasising endurance and functional strength.

• Equipment:

  • Strength Training typically requires free weights (such as barbells and dumbbells) or machines to provide the necessary load.

  • Resistance Training may utilise free weights, resistance bands, machines, or bodyweight, offering versatility.

  • Bodyweight Training requires minimal to no equipment, making it highly accessible.

By understanding these distinctions, individuals can tailor their fitness programmes to align with their specific goals, whether aiming for maximal strength, muscular endurance, or overall functional fitness.

2) WHICH IS PILATES?

Pilates is best understood as a form of resistance training, with elements of bodyweight training and, in some cases, strength training. However, the type of resistance and the resulting muscular adaptations depend heavily on how Pilates is practised—specifically, whether it’s done on the mat or using equipment like the Reformer.

Defining the Categories

• Resistance training involves working against a force to stimulate muscular effort. This can include springs (in Reformer Pilates), resistance bands, or even one's own body weight. Pilates fits this category broadly.

• Bodyweight training refers to exercises that use the body as the main form of resistance—like push-ups or planks. Mat Pilates falls squarely into this category, though it can also include small props like magic circles or light hand weights.

• Strength training, in its traditional sense, involves progressive overload—increasing resistance over time to build muscular strength and size. While Pilates develops muscular endurance and postural strength, it does not usually create the kind of hypertrophy (muscle growth) associated with heavy resistance training.

3) MAT VS. REFORMER PILATES: WHAT'S THE DIFFERENCE?

MAT Pilates

• Uses body weight as resistance.

• Focuses on core stability, mobility, and precision of movement.

• Often perceived as “easier” because it lacks springs or machines—but this is misleading.
  

In reality, mat work can be more challenging, as it offers no external support. Exercises like the roll-up, teaser, or leg pull require deep control and core strength without the assistance (or guidance) of springs. The body must generate and stabilise its own resistance, which demands fine-tuned neuromuscular coordination.

✔️ What to expect from consistent mat work:

• Improved core strength, especially in the deep abdominal muscles.

• Increased flexibility and spinal articulation.

• Lean muscle tone, particularly through the trunk, hips, and shoulders.

• A body type that appears balanced, functional, and mobile—think of dancers or gymnasts who train primarily with bodyweight.

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REFORMER Pilates

• Uses a spring-loaded carriage to provide adjustable resistance.

• Allows for a greater variety of movements and more targeted muscle work.

• Provides feedback and support, which can help improve alignment and precision.
  

The resistance can be adjusted to increase intensity or offer assistance, depending on the goal. For instance, footwork sequences on the Reformer can build glute and quadriceps endurance, while arm springs allow for controlled upper-body conditioning—something that’s more difficult to achieve on the mat.

✔️ What to expect from Reformer practice:

• Full-body strength, with greater emphasis on muscle endurance.

• Improved proprioception due to working against moving surfaces.

• Enhanced ability to train muscles in lengthened positions—e.g., working the hamstrings during long stretch series.

• A physique that is defined and strong, with greater visible tone in both the upper and lower body.

WHICH IS BETTER?

Neither mat nor Reformer Pilates is inherently better—they are simply different tools that serve different purposes. The right choice depends on factors like goals, current fitness level, and movement needs.

• Mat Pilates is ideal for those wanting to build deep core strength, stability, and control without relying on external equipment. It challenges bodyweight strength and requires greater self-generated resistance, which enhances muscular endurance and coordination.
  

• Reformer Pilates introduces adjustable resistance and allows for a wider range of targeted muscle activation, making it beneficial for those rehabilitating injuries, managing joint discomfort, or seeking more external load.

Here’s how your goals may influence your choice: ✔️ If you want to improve core stability, control, and balance → Mat Pilates builds internal strength with minimal support. ✔️ If you need more resistance or variety → The Reformer offers spring-based resistance to deepen muscle activation. ✔️ If you are recovering from an injury or managing joint pain → Reformer Pilates provides assistance and support, making movement more accessible and controlled. ✔️ If you’re looking for a lean, toned physique with balanced muscle activation → Both methods contribute to strength, endurance, and mobility, and can be combined for best results. IMPORTANTLY, mat work is not simply a beginner’s version of Reformer. In many teacher training programmes (such as STOTT, BASI, or at Club Pilates), instructors learn mat first, as it forms the foundation of the Pilates method.

Interesting Fact

Joseph Pilates himself invented the Reformer after the mat repertoire. His original work, which he called “Contrology,” was designed to be performed on the mat using only the body and breath as tools. The apparatus came later, initially developed in internment camps during WWI to help injured soldiers regain strength using bed springs—hence the Reformer’s distinctive design.

4. How to Make Your Pilates Practice More Strength-Focused

If you're looking to build more muscular strength through Pilates, both mat and reformer work can be adjusted to focus less on flow and more on controlled, resistance-based movement. Below are simple ways to adapt your practice.

MAT Pilates

Mat Pilates can absolutely be strength-based—especially when you add resistance and increase control.

• Add resistance bands or light weights:

  • Try Bridging with a resistance band around your thighs to target the glutes more deeply.

  • In Hundred, hold 1–2kg dumbbells to bring in more upper-body engagement.

  • Add ankle weights to Leg Circles or Side-Lying Leg Lifts for extra lower-body resistance.

• Focus on slower, high-effort reps:

  • Instead of 10–15 fast Single Leg Stretch reps, try 6 slow, deliberate reps with extra hold time in each stretch phase.

  • In Plank to Pike, pause in each position and engage the core to control the transition.

• Incorporate isometric holds:

  • Add a 5–10 second hold at the top of Shoulder Bridge or halfway down in a Roll-Up.

  • Hold a Side Plank while lifting the top leg slowly—this builds both core and shoulder strength.

• Use compound bodyweight exercises:

  • Combine Squats with Arm Reaches overhead or Lunges with a torso twist to work multiple muscle groups together.

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REFORMER Pilates

The reformer naturally lends itself to resistance training. You can adjust the springs and movement style to focus more on strength.

• Increase spring resistance (but maintain control):

  • In Leg Press or Footwork on the carriage, use heavier springs so the last 2–3 reps feel challenging—but avoid losing form.

  • In Kneeling Arm Work, such as Chest Expansion or Hug-a-Tree, increase resistance to load the shoulders and back.

• Use fewer, slower reps with full muscle engagement:

  • Perform 6–8 slow Standing Lunges on the reformer, pushing through the front heel and keeping the back leg steady as the carriage glides.

  • In Rowing Series or Bicep Curls on the long box, pause at the midpoint to deepen control.

• Incorporate full-body compound exercises:

  • Combine Standing Lunge + Bicep Curl or Reverse Lunge + Overhead Press using the straps.

  • Use Plank to Pike on the long box for core and upper-body strength with the added instability of the moving carriage.

• Train unilaterally for deeper core and joint stability:

  • Try Single-Leg Footwork or One Arm Pulls—this challenges strength and balance simultaneously.

Whether you're on the mat or reformer, strength in Pilates comes down to three key principles: adding resistance, moving with control, and pushing to fatigue with excellent form. It may not look like lifting heavy weights, but done right, it builds serious strength from the inside out.

If you're unsure how to structure a strength-focused mat or reformer Pilates session, working with a qualified private instructor can make all the difference. She can tailor sessions to your goals, monitor your technique, and adjust resistance levels so you’re consistently challenged—safely and effectively.

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References:

• Latey, P. (2001). The Pilates method: History and philosophy. Journal of Bodywork and Movement Therapies.

• Kloubec, J. (2010). Pilates for improvement of muscle endurance, flexibility, balance, and posture. Journal of Strength and Conditioning Research.

• Balanced Body. (n.d.). Mat vs. Reformer Pilates - What's the Difference? Retrieved from https://blog.clubpilates.com/mat-vs-reformer-pilates