Pilates vs. Strength Training - Building Strength, Balance & Awareness
- The Nourished Club Team
- Oct 10
- 2 min read
There’s more than one way to build strength. Some prefer the slow precision of Pilates - others the intensity of lifting weights. Both are powerful. Both shape not just the body, but how you move through life. Understanding the difference between Pilates (on the mat or Reformer) and traditional strength training helps you choose what your body needs most - or how to blend both for true balance.
What Makes Pilates Unique
Created by Joseph Pilates in the early 20th century, Pilates was designed to strengthen the body through controlled, intentional movement. It’s all about alignment, core stability, breath, and control - training deep muscles that support posture and everyday mobility.
Mat Pilates
Uses your body weight and small props (like rings or bands) to create resistance. It focuses on precision and flow - improving flexibility, coordination, and awareness.
Reformer Pilates
Uses a spring-based machine that adds adjustable resistance. This allows for more range, intensity, and support - lengthening and strengthening muscles at the same time. Both methods emphasize functional strength - building the deep stabilizing muscles that hold everything together.
Main muscles engaged:
– Core & pelvic floor
– Glutes & hamstrings
– Back extensors & postural muscles
– Shoulders & stabilizers
The result? Long, balanced muscles - and a body that moves with control and grace.
The Power of Strength Training
Strength training builds strength from the outside in. Using external resistance - weights, cables, machines, or bodyweight - it targets the large muscle groups for visible strength, definition, and endurance.
Main muscles engaged:
– Legs (quads, glutes, hamstrings)
– Upper body (chest, back, arms)
– Core (secondary stabilizer)
By progressively increasing resistance, strength training helps to:
– Boost metabolism
– Improve bone density
– Support longevity and injury prevention
It’s the foundation for muscle growth.
Different Methods, Shared Goals
Focus | Pilates (Mat & Reformer) | Strength Training |
Goal | Stability, posture, mobility | Power, muscle growth |
Resistance | Springs, bodyweight, props | Weights, machines |
Muscles | Deep stabilizers | Large movers |
Intensity | Controlled, precise | Progressive, heavy |
Mind-Body | High | Moderate |
When practiced together, they form the perfect balance: Pilates builds awareness and control - strength training builds power and endurance. Together, they create strength that feels as good as it looks.
Finding Your Flow
If you’re already doing Pilates, adding occasional strength training can help you build more power and bone support. If you’re a weightlifter, Pilates will improve your mobility, alignment, and mind-body connection - making every movement more efficient. At The Nourished Club, we celebrate both - the strength that lifts and the strength that centers.
References:
– Pilates Foundation UK (2023): “Control and Stability: The Core of Pilates”
– Harvard Health Publishing (2023): “Why You Need Both Strength and Flexibility Training”
– American Council on Exercise (2022): “Reformer Pilates and Muscular Adaptation”