Can Pilates actually build as much muscle as weight training? A strength coach and a Pilates instructor both weigh in

(Image credit: Shutterstock) You've probably noticed by now that there's a lot of debate on the topic of weight training versus Pilates for building muscle. Everyone seems to have an opinion; many Pilates instructors believe that with proper programming, Pilates can do the job, whereas many strength and conditioning coaches believe lifting heavy will always be superior.I'm a personal trainer who does both for different reasons: I lift weights to build and maintain lean muscle mass, and I use Pilates to contribute toward that, but also for posture, core work, strengthening and injury prevention. But when I quit CrossFit in favor of Pilates, yoga, and some gym work a while back, I found my body actually looked leaner.So, which is the muscle-building prize? I spoke with a strength coach and Pilates instructor to settle the debate, and here's your final answer.Benefits of Pilates Palmiero says Pilates is beneficial for several reasons, including activating your deep stabilizer muscles, building core strength, aligning your body for better posture and protecting joints from strain or injury.She also says Pilates is "low-impact, high tension" as it "delivers intense muscular burn and time under tension without putting heavy compressive load on your joints." Moreover, a regular practice builds flexibility and control and "combines dynamic lengthening, mind-body connection and breathwork to build strong, mobile and resilient muscles."Another benefit is balancing out any muscular imbalances. "Unilateral movements highlight and correct strength imbalances between sides that are often masked during traditional compound lifts," she adds."(Pilates) uses variable resistance — springs on a reformer, resistance bands, or bodyweight," explains Palmiero. "Tension changes throughout the range of motion, requiring high core stabilization, control and continuous muscle engagement from start to finish."Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Benefits of resistance training Andrew holds a first-class BSc in sport science from the U.K.'s Loughborough University and an MSc in exercise and nutrition science from the University of Liverpool. He has nearly three decades of training experience across strength & conditioning, nutrition, and sport.He is also a qualified Pilates instructor and sports massage therapist and is currently training to become an accredited yoga instructor. We know resistance training famously builds muscle and strength, and it does this by stimulating muscle breakdown and repair. You can progressively increase volume and intensity, and you can train your nervous system and muscles to produce force against heavy resistance.Paired with recovery and the right diet high in protein, growth hormone can be released, and adaptation can take place. But muscle has to be overloaded and challenged to adapt."Compound lifts earn their keep. For example, squat, deadlift, press, row; each one trains multiple muscle groups at once and triggers whole-body adaptation," says Griffiths."Load creeps up in tiny jumps. (For example) a barbell takes 1.25kg plates one week after the next, and that progression curve runs for years. Bodyweight work hits a ceiling long before. Heavier weight calls on the biggest, strongest fibers (so) type II fibers do the heavy lifting when size and raw force are on the line."Progress is measurable...around 10 to 20 hard sets per muscle group per week is where hypertrophy lives. Heavier loads for lower reps build raw strength and visible muscle."Pilates vs resistance training: Can Pilates build muscle like resistance training? (Image credit: Shutterstock)"Yes, but it depends heavily on the focus of the class and whether progressions are being used. This is where most of the public conversation gets Pilates wrong," says Griffiths."Both squats and push-ups sit squarely within the classical Pilates syllabus, and both can build a significant amount of muscle, especially once the advanced progressions Joseph Pilates designed are factored in."Single-leg squats, single-leg reformer footwork, and the full push-up sequence are all part of the curriculum. They just aren't what most people encounter in a typical studio class. Possibly because the demographic that most commonly attends Pilates classes tends to be those looking for core strength, mobility and posture, rather than those looking to build muscle."With progressive overload and genuine intensity, Pilates absolutely drives hypertrophy and strength adaptation."With progressive overload and genuine intensity, Pilates absolutely drives hypertrophy and strength adaptation."Andrew Griffiths, Fitness expert"They build muscle in different ways," says Palmiero. "Pilates builds lean muscle, functional strength and definition through high time under tension (TUT), isometric holds, and controlled movements that activate deep stabilizing muscles across your core, glutes, and back."Traditional resistance training relies primarily on progressive overload and increasing heavy external weight to build maximal muscle mass and absolute strength."She adds that while both mat and reformer principles aren't programmed around "heavy, bodybuilder-style bulk," they can still build "deep functional strength and definition.""When resistance elements and heavier loads are integrated into Pilates programming, you bridge the gap to gain both progressive strength and low-impact athletic conditioning.""The issue is that most standard studio classes don't include these progressions," argues Griffiths. "There's nothing wrong with that. That's just not the same stimulus a lifter picks up in a dedicated hypertrophy block."Griffiths adds that the overload must be real. "Spring tension climbing week on week, lever arms getting longer, tempo slowing down, volume creeping up, the advanced curriculum opening over time. Put all that together, and the result is a complete strength program."Stimulus and loading (Image credit: Getty images)So far, Griffiths and Pamiero agree that if the progression of stimulus and load is there, Pilates can create adaptations in strength and muscle like resistance training, but in studios, it doesn't happen enough."The workaround for anyone wanting both is simple enough. Bolt a couple of short 10-minute strength sessions onto the week or sit down with the instructor and spell out the goal so advanced progressions start appearing in the class work," says Griffiths."It comes down to load. A heavy barbell at 70% of a one-rep max sends a completely different message to the body than a reformer spring held at low tension for half a minute. Both have their place. The adaptations just go in different directions."Standard Pilates uses lighter resistance, higher reps, longer time under tension, with eccentric and isometric work layered throughout. The payoff shows up in endurance, control and stability. Top-end strength adaptation, though, sits outside what that stimulus can reach," he adds."Advanced reformer and Wunda chair work changes the picture. Resistance climbs, instability goes up, and the session starts resembling something closer to a strength workout."So far, Griffiths and Pamiero agree that if the progression of stimulus and load is there, Pilates can create adaptations in strength and muscle like resistance training, but in studios, it doesn't happen enough. (Image credit: Bodybuilding.com/YouTube)"Pilates stimulus uses variable resistance. Tension changes throughout the range of motion, requiring high core stabilization, control and continuous muscle engagement," explains Palmiero."But incorporating resistance and progressive overload into Pilates changes the game. Modern 3-in-1 hybrid concepts integrate external resistance (dumbbells, activation bands and heavier spring settings) directly into reformer and mat movement."You maintain the core stability, posture, and low-impact joint benefits of Pilates while adding the mechanical strain necessary to continually challenge muscle fibers, stimulate growth and build visible definition."In Palmiero's opinion: "If your goal is everyday functional strength, lean muscle definition, mobility and total-body conditioning, a resistance-led Pilates program can completely serve as your primary workout. If your sole focus is maximal bodybuilding bulk or powerlifting strength, traditional weightlifting remains essential."Programming recommendationsPalmiero recommends three to four hybrid resistance-style Pilates sessions per week, combining reformer, mat and light-to-moderate weights and paired with recovery days if your goal is all-round strength and athleticism."To combine heavy lifting with Pilates, schedule two to three days of heavy resistance training alongside two days of reformer or mat Pilates to build core strength, mobility and assist muscle recovery." Palmiero also recommends a day or two of recovery between your high-intensity sessions, especially if they target the same muscle groups, so they can repair and strengthen. (Image credit: Shutterstock)For general health and longevity, Griffiths says two to three resistance sessions weekly should suffice, using either full-body programs or an upper/lower split, plus one or two Pilates sessions. "Strength, size, mobility and core control all handled," he adds.If you're chasing considerable size or strength, Griffiths recommends three to five sessions a week with Pilates "dropped in" more as active recovery or accessory work.However, if you want to focus on a Pilates-first approach, "A conversation with the instructor is the starting point," says Griffiths. "Advanced curriculum opens from there. Two short home sessions a week, 10 minutes with bodyweight or dumbbells, fill any remaining gaps."He also recommends two or three Pilates sessions a week to rebuild after injury. "Resistance training layers in once tolerance allows." And if you're over 55? "Both (practices). Not negotiable. Lifting protects bone density, muscle mass and cuts fall risk. Pilates covers balance, mobility and spinal health."Serious hypertrophy, elite strength numbers, athletic performance. Those goals pull the answer back toward the barbell. Loading ceilings sit higher, and the progression keeps going. For the general population, though, including anyone chasing a strong body that looks and feels the part, well-programmed Pilates can carry the full load.Andrew Griffiths, Fitness expertSo, there you have it. With the correct programming, both a Pilates instructor and a strength coach agree that you can build strength and muscle using resistance-style work and overload in Pilates classes.Pilates can build muscle and strength and change body composition when progressive and loading the body correctly. That might mean trying different classes and instructors or taking on 1:1 classes. You can also use heavier springs or more challenging equipment.However, if you're looking for all-out strength or muscle-building status at the top end, you may want to focus on resistance training and lifting weights first, with Pilates layered in for its own purposes.Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks. Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Alternatively, you can read our content on the Tom's Guide app available now for iOS and Android. Subscribe to Tom's Guide on YouTube and follow us on TikTok. More from Tom's GuideHigh reps vs heavy weightsForget running or 'Jeffing' — neuroscientist says this is the secret to longevity and hitting 150 minutes of cardio per weekForget running and swimming — study finds this sport adds 10 years to your life Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3. Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells. She also coaches mobility and flexibility classes several times a week. Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.