Is Pilates Strength Training?
You pick up a set of 2-pound weights for a Pilates class and think, “This will be a breeze—I lift 10s, 15s, even 20s at the gym.” But a few minutes in, your shoulders are burning, your legs are shaking, and you’re wondering if your muscles are playing a prank on you.
You’re not alone. Here are a couple of comments from my On Demand Pilates members:
“I do frequent weight training with up to 15 pound weights, and it always surprises me what a challenge 1 pound weight can be, given the right movement.”
“Great class! Feels advanced still, lol. I used 5 lb weights. Funny that I can use 8 & 10 lb weights for other workouts?? Must be the Pilates moves that challenge more than regular weight training??”
So, what gives? How can such small weights feel so tough? And does that mean Pilates counts as strength training?
Let’s break it down.
What Is Strength Training, Really?
Strength training isn’t defined by the amount of weight you lift—it's about how you challenge your muscles. Whether you're deadlifting 100 pounds or doing controlled leg lifts on the mat, if your muscles are working against resistance and getting stronger as a result, it counts.
Most people associate strength training with large, dynamic moves that recruit big muscle groups—think squats, bicep curls, chest presses. And yes, those are important! But Pilates takes a different approach. It zooms in on the smaller, deeper muscles that often get overlooked in a traditional workout.
Why Pilates Feels So Hard (Even with Light Weights)
Pilates is sneaky. The kind of sneaky that makes you underestimate it—until you're mid-class, shaking in a side-lying leg lift with a 2-pound weight and wondering what just happened.
Here’s why that happens:
1. Pilates Targets the Intrinsic Muscles
Traditional strength training tends to focus on the large, global muscles—like the quads, hamstrings, biceps, and lats. These muscles are great for producing power and moving heavy loads.
Instead of targeting only the big movers, Pilates hones in on smaller, intrinsic muscles—like the deep core stabilizers, pelvic floor, inner thighs, and smaller shoulder muscles. These muscles are essential for posture, balance, and joint stability. But because they’re not used to being loaded in such an intentional way, they fatigue faster.
2. Time Under Tension
Many Pilates movements involve slow, controlled reps that keep your muscles under tension for longer than a typical gym set. This extended time under tension increases the muscle’s workload—even with very light weights.
3. Precision and Control
In Pilates, form matters. A lot. You’re not just lifting a weight—you’re coordinating your breath, activating your core, aligning your spine, and moving with intention. This kind of neuromuscular control requires a high level of strength and concentration. It’s a full-body experience, even when you’re targeting one area.
4. Smaller Ranges of Motion, Deeper Muscle Activation
Those tiny pulses or micro-movements? They’re not just for show. They often work your muscles at their most challenging point in the range—keeping tension exactly where it counts. This focused effort creates serious muscle fatigue.
So… Does Pilates Build Strength?
Absolutely. Pilates builds strength in a way that complements other forms of exercise. It doesn’t just add to your fitness—it balances it.
Here’s how:
Core Strength: Pilates is unmatched when it comes to building deep core strength. We’re not talking about surface-level six-pack muscles—we’re talking about the kind of core strength that supports your spine, improves posture, and prevents injury.
Joint Stability and Mobility: Strength isn’t just about force—it’s also about control. Pilates strengthens the stabilizing muscles around joints, improving your overall mobility and making you more resilient to injury.
Functional Strength: Pilates improves how you move in your daily life. Carrying groceries, getting up from the floor, climbing stairs—these all require a blend of strength, coordination, and balance. Pilates helps you build exactly that.
Endurance and Muscle Tone: The slower tempo and repetition of Pilates movements increase muscular endurance and help tone the body.
Why You Might Feel Sore from Just 1 Pound
The feedback from students says it all. People who regularly lift heavier weights are surprised by how intense Pilates feels with even the lightest load. And the reason is simple: You’re working muscles that don’t usually get this kind of attention.
If your body’s used to recruiting your big movers to do the work, Pilates can expose the weaknesses or imbalances you didn’t know you had. It’s humbling—and it’s also an opportunity to get stronger from the inside out.
Do You Need Weights in Pilates to Build Strength?
Not necessarily. Bodyweight exercises in Pilates already offer a form of resistance. The magic comes from gravity, leverage, and the way movements are designed to challenge your muscles through control and alignment.
However, small props like hand weights, resistance bands, or ankle weights can enhance the challenge and support your strength-building goals—without needing to go anywhere near a barbell.
Can Pilates Replace Traditional Strength Training?
That depends on your goals.
If you’re training for maximal muscle mass or heavy powerlifting, Pilates probably won’t replace the gym. But if your goals are functional strength, better posture, joint health, core stability, or aging with power and ease—then Pilates can absolutely be your primary form of strength training.
And for many people, it’s the missing piece of the puzzle.
Final Thoughts: Redefining What Strength Looks Like
So, is Pilates strength training?
Basically yes. But it’s also more than that.
It’s strength training that focuses on how you move, not just how much you lift. It’s about building the kind of strength that supports your joints, improves your posture, and makes everyday life feel a little easier. It’s about the deep burn in your glutes from side-lying leg lifts, and the surprising challenge of holding a plank with perfect form.
Whether you're lifting 1 pound or 100, strength is about connection, awareness, and effort. And Pilates offers all three—in every movement.
So next time you're shaking with 2-pound weights in your hands, just remember: that’s not weakness. That’s strength in disguise.
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Christine Kirkland is a certified Pilates instructor and creator of the EASE Method—helping people build strength with a gentle, feel-good approach. With over a decade of experience and a passion for empowering people to embrace low impact workouts, Christine believes movement should feel supportive, not punishing. Learn more about her online studio here.