Why I swear by strength training despite Pilates

Reading time: 4 minutes l author: Perrine

Pilates is a great workout: it teaches you to control your posture, perform movements consciously and feel every active muscle. It’s a real miracle for your body because it creates a solid base and strengthens your deep muscles. But even I had to realise that: If you want a really strong, resilient body that will stay with you for a long time, additional strength training is essential.

The Pilates body myth  

I am a Pilates instructor by conviction and have consciously integrated strength training into my routine on top of that. And you know what? I also recommend all my students to lift weights in addition to my classes: dumbbells, kettlebells… anything that pushes your muscle to exhaustion. 

But from the beginning: you love Pilates, just like me… and Pilates is in fashion. It has been the number one workout worldwide for several years (2025 report by Class Pass [1]). Driven by social media and influencers, it has established itself as a must-have and an integral part of our lifestyle. Maybe you regularly attend reformer classes or even train at home with an app. 

Thanks to Pilates, you have stabilised and aligned your body, strengthened your core and improved your mobility and body awareness. And you feel great. 

In short: you have built a solid foundation… 

… and that’s exactly what enables you to move on! This is where additional strength training comes into play.

Pilates + strength training = the winning duo

Additional strength training increases your strength and fitness in a way that develops the functional strength you urgently need for everyday life in the long term. Whether lifting, carrying or pushing, they can do so safely and without injury. It is even more important in old age, so it is worth starting early (more on this topic here).

Even with a reformer or the typical Pilates props (bands, circles, etc.), the resistance is not enough to significantly build muscle mass. Pilates stabilises and strengthens, but to really challenge and stimulate your muscles, you need additional strength training.

Don’t get me wrong: Pilates is fantastic! But it has other benefits than weight training, for example. Pilates trains the deep muscles, especially the pelvic floor, back and transverse muscles. In contrast, classic strength training trains and strengthens other, more superficial muscle groups. For example, the chest muscles or the biceps. In the end, it’s the whole package.

To be honest, I was a bit hesitant at first… I did BODYPUMP® occasionally and thought that was enough. Then I finally decided (also on the allocation of my doctor) to no longer see strength training as a minor matter but as a fixed part of my routine. And now I can’t and won’t do without it.

This is how I have integrated strength training into my Pilates routine

  • I started “small”: very gently, with one session per week. Better than nothing. 😁
  • I drew on my Pilates experience for each exercise: posture control (protecting the lumbar spine, parallel feet, open shoulders, stable shoulder blades… it’s easier in front of the mirror). 
  • I gradually increased the intensity: faster, more precise movements and heavier weights.
  • After a while, a second strength training session was added each week 
  • I asked for advice… the staff is happy to help you. They listened, guided me and also challenged me… 
  • And very importantly, after every session I unrolled my mat and stretched!

Conclusion:

And now? I can assure you: strength training has changed my life. It has given me strength (no jam jar is safe from me anymore!) and defined muscles. I have realised that these two disciplines do not compete with each other, but complement each other perfectly. 

Incidentally, it is often recommended to combine both forms of training – as a recently published article on the blog of the renowned MD Health centre points out. It explains that Pilates gives you stability and flexibility, while strength training strengthens your bone density and increases your muscle mass. [3]

One last point: perhaps you also admire the matcha girls who only swear by the reformer. But I can assure you: strength training is often essential to achieve these Instagram-worthy results. But of course nobody tells you that. 

So, if you’re still hesitating: Have the courage, lift weights, try it out and see for yourself. 

My only regret is that I didn’t understand it sooner!

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