Let’s be honest. When most people hear “Pilates,” they picture calm music, slow movements, and maybe a few stretchy poses on a yoga mat. But ask someone who’s actually done it, and you’ll get a totally different reaction.
Something like, “I had no idea I had muscles there… and now they’re all sore.”
So here’s the real question: is Pilates just a stretching workout? Or does it actually count as strength training?
Let’s break it all down together. No fluff. Just real talk about what Pilates really does to your body and why it’s way more powerful than it looks.
What Even Is Pilates, Really?
Before we can answer if it builds strength, we have to understand what Pilates actually is.
Pilates was created by Joseph Pilates in the early 20th century. He originally developed it for rehabilitation, especially for injured dancers and soldiers. The focus was on moving with control, using your breath, and strengthening the core without putting pressure on the joints.
But that doesn’t mean it’s only for recovery. Over the years, it’s evolved into a go-to workout for athletes, performers, and everyday people looking for balance, tone, and stability.
You’ve got two main types:
- Mat Pilates – Done on the floor using your body weight. Think planks, bridges, leg lifts, and slow, deliberate core moves.
- Reformer Pilates – Uses a machine with springs and pulleys to add resistance. It looks a little intimidating at first, but once you try it, it makes sense fast.
Whether you’re on a mat or a reformer, the principles stay the same: controlled movement, full-body awareness, and deep core activation.
But is that enough to call it strength training?
Let’s Define Strength Training First
Most people think strength training means lifting heavy weights at the gym. Bench presses, deadlifts, dumbbells. And yes, that’s classic strength work. But that’s not the only kind.
Strength training just means any form of resistance that challenges your muscles to grow stronger. That can be:
- Bodyweight (like push-ups or squats)
- Resistance bands
- Free weights or machines
- Even Pilates springs
The goal is to put stress on the muscle so it adapts. You don’t always have to be dripping sweat or grunting under a barbell to build strength. Sometimes slow, controlled resistance does the job even better.
That’s where Pilates comes in.
Pilates Is Sneaky Strong
Here’s what surprises most people: Pilates doesn’t look hard at first glance. But once you try it, you quickly realize your muscles are working in ways they haven’t before.
Take a basic move like the Hundred. You lie on your back, lift your legs to a tabletop position, engage your core, and pump your arms up and down. Looks simple. But 10 seconds in, your abs are shaking. That’s no accident.
Pilates targets the deep stabilizer muscles most workouts miss. The ones that hold your spine in place. The ones that keep your pelvis aligned. The ones that help you balance and control your movement. And it does it all without momentum or speed.
You’re not just working harder. You’re working smarter.
Mat Pilates: Strength Without Weights
Mat Pilates relies almost entirely on bodyweight resistance. That means you use your own limbs, posture, and positioning to challenge your muscles.
For example:
- Leg circles hit your hip flexors, inner thighs, and obliques.
- Plank to Pike works your shoulders, core, and lower back.
- Bridges fire up the glutes and hamstrings big time.
The slower you go, the harder it gets. You’re not rushing reps like in a bootcamp class. You’re holding and breathing through the discomfort. That kind of strength isn’t flashy, but it’s lasting.
It teaches you how to control your body through space, which translates to better movement everywhere else. Your squat form improves. Your balance gets better. Your posture finally stops slumping by 4 p.m.
Reformer Pilates: Resistance With Springs
If mat Pilates is strong, reformer Pilates takes it up a notch. The springs on a reformer add variable resistance. That means the tension increases the more you push or pull—kind of like resistance bands but smoother.
Let’s say you’re doing a footwork series on the reformer. Your feet are on a bar, and you’re pushing the carriage away while lying flat. Sounds like a leg press, right? That’s because it basically is.
But you’re also keeping your spine neutral, engaging your abs, controlling the speed, and pressing evenly through both feet. You’re building strength in your quads, glutes, calves, and even your deep abdominals—all at once.
Then there’s pulling straps, long stretch, elephant, side splits—each one combining strength and control with flexibility and precision. It’s not about maxing out your weight. It’s about mastering your movement.
Does Pilates Build Muscle?
Short answer: Yes.
But not in the way a bodybuilder workout does. You’re not going to gain a ton of visible bulk from Pilates. What you will gain is lean, toned muscle and a rock-solid foundation.
Pilates uses time under tension, which is a huge part of muscle building. That’s when you hold a muscle contraction for a longer period instead of doing fast reps. This method builds endurance and strength without adding size.
You might notice:
- Firmer glutes
- Stronger abs
- More definition in your arms and legs
- Better posture and spinal alignment
These aren’t just surface-level gains. They’re functional. You’re training your muscles to work together efficiently.
And for many people—especially those recovering from injury, managing pain, or just starting out—this is a better form of strength training than going straight to heavy lifting.
Who Should Do Pilates for Strength?
Pilates can benefit just about anyone. Seriously. It’s not just for women or dancers or flexible people. If you’ve got a body, you can do Pilates.
Here’s who it really helps:
People with back pain
Pilates strengthens the muscles around the spine and improves posture. That alone can relieve pressure and reduce chronic pain.
Beginners to strength training
If weights feel intimidating, Pilates is a great way to build baseline strength. You’ll learn how to move well before adding load.
Runners and athletes
Pilates strengthens small stabilizers that most sports miss. It helps improve form, prevent injury, and build better body awareness.
Older adults
Low impact, joint-friendly, and focused on balance and control. Perfect for maintaining muscle and coordination with age.
Desk workers
That constant slouching posture? Pilates reverses it. Stretch the front, strengthen the back, and open up the hips. Game changer.
Why Pilates Strength Feels Different Than the Gym
There’s a reason Pilates doesn’t feel like your typical weight training session. It’s not about big numbers or max effort. It’s about precision, control, and awareness.
In the gym, you often push heavy and move fast. You finish reps even if your form breaks down a little. In Pilates, the form is the workout. If you can’t hold your core in place or keep your spine aligned, the move is over.
That’s why it’s so effective. It forces you to stay present. You can’t cheat your way through a Pilates session.
And here’s the kicker: it actually helps your other workouts too. People who do Pilates often notice their lifts get stronger. Their squats feel better. Their shoulders hurt less after pressing.
Because Pilates strengthens the muscles that support your joints. It improves alignment and movement quality. That means you get more out of every exercise you do afterward.
What About Men and Pilates?
Let’s clear something up. Pilates is not “just for women.”
Some of the strongest men I know have taken Pilates and been absolutely humbled. It’s not about pink mats and pretty poses. It’s about raw control. Holding plank variations for two minutes straight. Controlling your legs in a teaser hold. Moving with intention while your whole body shakes.
Joseph Pilates himself was a boxer and gymnast. And tons of modern athletes—LeBron James, Cristiano Ronaldo, even Tiger Woods—use Pilates to stay at the top of their game.
If you’re a guy reading this thinking it’s too easy or too gentle, go try a class. I promise you’ll walk out with a whole new respect for core strength.
So is Pilates strength training?
You bet it is.
It might not involve barbells or big machines. But if strength is about control, resistance, and muscular effort, Pilates checks every box.
It’s just a different kind of strong. A deeper, more foundational kind. The kind of strength that helps you stand taller, move better, and live pain-free.
And that’s a strength worth training for.
