Pilates vs. Lifting Weights: What Builds Strength Better?
At Ladies That Lift, we often get asked whether Pilates is “enough” to build real strength. It’s a great question—and one we love unpacking.
If you’ve been consistently going to Pilates classes two or more times per week and feel like your strength has plateaued, you’re not imagining things. Pilates has its benefits, but when it comes to building meaningful, long-lasting strength—especially the kind that changes your physique, boosts your metabolism, and helps you feel physically powerful—lifting weights is hands-down more effective.
Let’s break this down clearly.
Pilates: A Starting Point, Not a Destination
Pilates was developed back in 1883 by Joseph Pilates as a method originally called Contrology. It’s known for enhancing body awareness, mobility, and muscular endurance. It’s often recommended as a gentle, low-impact form of movement from physiotherapists too.
That said, it’s important to understand what Pilates is—and what it isn’t.
Pilates is typically performed in a group setting, where the workout changes based on the instructor’s style and programming. While this can keep classes interesting, it also means there’s no structured progression from week to week. Without progressive overload—where you gradually increase the challenge placed on your muscles—it’s very difficult to build true strength over time.
What Actually Builds Strength?
In strength training, we follow structured repetition ranges—think 1, 3, 5, or 6 reps—with progressively heavier loads. These rep ranges are designed to build raw strength. In contrast, Pilates tends to use very high repetitions with low or bodyweight resistance. This makes it excellent for muscular endurance and coordination—but not strength in the way most people are looking for it.
Ask yourself: how often do you stop at 3 or 5 reps in a Pilates class?
Exactly.
Endurance and strength are not the same. Just like running isn’t the same as lifting heavy, and Hyrox isn’t the same as Powerlifting, Pilates isn’t a substitute for resistance-based strength training.
So, Is Pilates “Bad”? Absolutely Not.
Pilates can be a fantastic part of your overall movement practice. It can improve mobility, body control, and even posture. But it’s not a one-size-fits-all solution—especially if your goal is to build strong, functional muscle that supports your joints, boosts metabolism, and gives you that toned, athletic look.
We also want to flag that Pilates isn’t always the best starting point for back pain or injury rehab. While it may help with general movement, the variability in instructor styles and lack of tailored progression makes it less specific for pain rehabilitation. At Ladies That Lift, we recommend working with a professional who can assess your needs individually—especially if you’re dealing with pain or have never lifted before.
Ready to Get Stronger? Start with Support.
If you’re completely new to training, the best place to start is with a qualified coach who can guide you through lifting weights safely, with proper technique and a progression plan. It’s not about lifting the heaviest barbell on day one—it’s about building confidence, competence, and consistency in the gym.
If you’ve hit a plateau with Pilates, it might be time to graduate to a strength-focused program that’s tailored to your goals.
We’d love to help.
Because here at Ladies That Lift, we believe every woman deserves to feel strong—and know exactly how she got there.
Want to learn more? Come train with us or book a chat with one of our coaches.
Your strength journey starts here 💪
