When you think about low-impact workouts, your mind probably jumps to options like walking and yoga. Lately, though, everyone on the internet seems to be talking about another impact-free exercise modality: pilates. Though it’s certainly nothing new, pilates is having a major resurgence, with some headlines suggesting it’s *the* fastest growing workout out there right now. Die-hards suggest pilates can’t be beat for building perfect posture, a rock-solid core, and a lithe physique.
While the hype is well-deserved, don’t ditch your dumbbells just yet. Although pilates does offer a variety of perks, it’s not quite a one-stop shop for your health and fitness. Here’s what fitness pros want you to know about pilates’ pros and cons, plus how to incorporate it into a balanced exercise routine.
- ABOUT OUR EXPERTS: Kristen Hislop is an AFAA-certified personal trainer and owner of Hislop Coaching. Terry Tateossian, C.P.T., is a certified personal trainer and lifestyle coach. Helene Kuperstein, N.C.P.T., is a nationally certified pilates instructor with Club Pilates.
Pilates Primer
Pilates might be blowing up on TikTok right now, but it’s no newcomer to the fitness scene. “Pilates has been around for a long time, but it was [only offered] at high-end studios and typically followed a one-on-one or very small class format,” explains Kristen Hislop, an AFAA-certified personal trainer and owner of Hislop Coaching. “Now there are franchises that offer group pilates. I think this has introduced pilates to a much wider audience.”
According to personal trainer and lifestyle coach Terry Tateossian, C.P.T, pilates was first developed in the early 1900s as a system of controlled, low-impact exercises designed to improve strength, mobility, posture, and alignment. “At its foundation, pilates is about connecting breath with precise movement and building a strong, stable core,” she says.
Read More: 4 Signs You Have A Weak Core—And How To Strengthen It Fast
There are a few different forms of pilates, but the two most popular are mat pilates and reformer pilates. “Mat pilates is done on the floor with just your bodyweight, sometimes using resistance bands, pilates rings, or small stability balls,” says Tateossian. “It’s super-accessible, travel-friendly, and a great place to learn the fundamentals.” On the other hand, “reformer pilates uses a spring-based machine with a moving carriage, straps, and pulleys,” she shares. “The resistance allows for more variety and intensity, as well as more support for people recovering from injury or who have mobility issues.”
So what’s a pilates workout look like? “Pilates is typically a full body workout, consisting of upper body, lower body, back body, side body, and full body integration (think planks),” says certified Pilates instructor Helene Kuperstein, N.C.P.T., of Club Pilates. “Instructors create a class plan or flow that ensures the spine is moved in all four directions (flexion, extension, rotation, and lateral flexion) and work is done in all three planes of motion.” Expect to work through movements like hip bridges, bicycles, various planks, leg lifts, and more.
If that sounds like a lot of core work, that’s because it is! “Pilates strengthens the muscles that stabilize the spine, pelvis, and hips, and retrains movement patterns that protect joints and improve posture,” explains Tateossian.
The Health Perks of Doing Pilates
“Pilates merges purposeful movement with mindful restoration,” says Tateossian. “Pilates helps people connect with their bodies, breathe better, and stay present, and that resonates with people in a world where we crave balance, resilience, and longevity.”
Its emphasis on mind-body connection and body awareness also makes pilates “fantastic for improving core strength, posture, balance, and mobility,” Tateossian says. Because of these factors, Hislop often recommends pilates for anyone looking for a low-impact workout that’s not interested in yoga, which offers some similar benefits.
Right now, pilates has broad appeal amongst women of all life stages.
“Pilates is one of the safest ways to restore core stability and reconnect to the pelvic floor after pregnancy,” says Tateossian. “It helps address issues like diastasis recti, back pain, and weakened abdominals in a controlled, progressive way.”
It’s also great for menopausal and post-menopausal women. “As estrogen declines, women are more prone to muscle loss, menopause-related incontinence, bone density changes, and joint stiffness,” Kuperstein says. “Pilates improves balance and posture and supports joint health, making it easier to stay active and prevent injury during a stage when falls and fractures become more common.”
That said, pilates certainly isn’t just for women! Everyone, including athletes and lifters, can benefit from strengthening their core, improving their posture, and gaining or maintaining mobility. Another major perk is that pretty much anyone can do pilates. (Nope, you don’t need to be flexible, which many exercisers feel is a prerequisite for enjoying yoga.) “Pilates is approachable and can be modified for anyone,” shares Kuperstein.
No matter your current state of fitness, there’s a type of pilates you can engage in, making it a great exercise modality for newbies, those with injuries, and older folks alike. “Because pilates is beneficial for maintaining stability and body awareness, practicing it can prevent falls and injuries later in life,”.
But, You Still Need To Strength Train
Don’t drop your dumbbells just yet, though. While pilates is (understandably!) popular, it is not perfect.
At a very basic level, one of pilates’ biggest pitfalls is that it can be expensive, particularly if you’re interested in in-person classes or doing pilates workouts that involve equipment like reformers, both of which can meaningfully impact the benefits you reap, Hislop says. “Sure, you can do mat pilates, but it is much better with an instructor in person,” she shares.
Here’s the bigger consideration, though: While pilates can be challenging, it does not load the muscles enough to trigger significant gains in muscle mass or bone density, says Tateossian. This is why true strength training is still a nonnegotiable part of any health and wellness routine.
Read More: How To Adjust Your Strength Training Game As You Age
“Although pilates uses your own bodyweight in controlled moves, strength training allows you to build more muscle by progressing your weight selections,” agrees Hislop. “You can target very specific muscle groups with strength training, which can help work on imbalances and prevent injuries.”
This becomes particularly important as you age. You see, as we approach and surpass midlife, people—especially women—lose muscle mass and bone density at a faster rate. “True strength training, using resistance heavy enough to challenge your muscles, signals your body to build and preserve lean mass. This keeps your metabolism higher, supports joint health, improves insulin sensitivity, and dramatically reduces the risk of osteoporosis,” says Tetossian. “Without it, you’re essentially letting your body age faster than it needs to. Strength training is the closest thing we have to an anti-aging pill!”
Plus, regardless of age, pilates likely won’t help those on a weight-loss journey move the needle much. “It is not the most efficient calorie-burner if fat loss is your goal, making it more powerful as a complement to your routine, not the whole picture,” Hislop notes.
How To Pencil In Pilates for Best Results
If you want to incorporate pilates into your fitness routine, Tateossian says to think of it as your support work. “Use pilates to improve flexibility, core endurance, and stability, which will make your lifts stronger and safer,” she says. “I recommend doing one or two pilates sessions a week alongside two to four days of strength training.” That might look like lifting on Monday, Wednesday, and Friday, and doing some pilates on Tuesday and Thursday.
“The goal is to make sure you are getting both the joint-friendly, alignment-focused benefits of Pilates and the muscle-building, metabolism-boosting benefits of resistance training,” says Tateossian.
If you’re new to pilates, Kuperstein recommends taking an in-person class so you can benefit from having an instructor nearby. Mat classes and classes specifically geared towards beginners will be your best bets! You can also incorporate pilates moves into your warm-ups and cool-downs on cardio and strength days, Hislop suggests.
“I know people feel like they have to do so much, but if we want to live well as we age, then we need to be strong, have strong bones, have good balance, and have mobility in our joints,” Hislop says. This means both lifting and pilates have a legitimate place in your routine.
The Takeaway
Like with most things in health and fitness, think of the pilates-strength training dynamic not as an “either-or” but a “both-and.” “Pilates is incredible for body control, injury prevention, and longevity, but it will never replace the need for heavy, progressive strength work,” says Tateossian. “You can absolutely have a graceful, strong, mobile body, but only if you are doing the work to build and maintain muscle while also keeping your joints supple and your core strong.”
Practiced in tandem, strength training and pilates can really work in harmony to optimize your fitness and function, agrees Kuperstein. Your exact balance will depend on your age, fitness level, goals, and unique health needs.