Does Pilates Help You Lose Weight? What You Need to Know

Key takeaways:

Pilates may not burn as many calories as vigorous exercises like running or cycling. But it can still help you lose weight.
Research shows Pilates strengthens muscles, reduces fat mass, and increases flexibility.
The practice also promotes mindfulness, which can help you make healthy lifestyle changes that support weight loss.

It seems like everyone — from trainers to weekend warriors — is raving about the benefits of Pilates. And it’s easy to see why. This low-impact workout increases flexibility, builds strength, and improves mental well-being.

Those benefits alone might make you want to try it. But you might also be wondering: Is Pilates good for weight loss? Let’s look at the research to find out.

Can Pilates help you lose weight?

Pilates can support healthy weight loss. It just may not be as effective as higher-intensity exercises like running. That’s because Pilates sessions typically burn fewer calories than cardio workouts.

But that doesn’t mean Pilates can’t be a valuable part of your weight-loss plan. The mind-body exercise can help you build lean muscle and relieve stress. Adding Pilates to a holistic fitness regimen might even enhance your weight-loss results.

Here’s how Pilates can help you lose or maintain weight.

Pilates may improve body composition

With regular exercise, you can change your body composition. This includes decreasing your body fat and increasing your muscle mass.

Pilates uses repetitive stretches and exercises to increase flexibility and strength. There’s evidence that it can lead to changes in body composition.

In one small study, inactive women with larger body sizes participated in an 8-week Pilates program. The program, which included 3 weekly workouts that increased in difficulty, led to:

Weight loss
Reduced body fat
Smaller waist circumferences

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A 2021 review found similar results. The researchers concluded that Pilates may reduce body fat in adults who are considered overweight or obese.

Pilates helps you burn calories

Any activity that gets your body moving burns calories. Pilates burns fewer calories than vigorous aerobics like rowing or interval training. But it can still help you increase your daily calorie expenditure. As with any exercise, the higher the intensity of your Pilates workout, the more calories you’ll burn.

Building and strengthening muscles with Pilates may also help you burn calories. Muscle is more metabolically active than fat. This means your body burns more calories to build and maintain muscle mass than it does fat. Having more muscle may also boost your metabolism, helping you burn calories even at rest.

Pilates promotes mindfulness

Pilates isn’t just a physical exercise. It also emphasizes mindfulness, which helps you slow down and focus on the present moment. Like yoga, it incorporates exercises that encourage concentration, body awareness, and deep breathing.

One study found that college students who did Pilates became more mindful. As a result, they also had more self-efficacy, less stress, and improved mood. Beyond its mental health benefits, reducing stress can help you sleep better, which has been proven to aid weight loss.

Cultivating mindfulness with Pilates could also help you find a comfortable weight. It has been shown to promote healthy behaviors. Being more mindful may help you manage food cravings, avoid emotional eating, and feel motivated to exercise.

Which type of Pilates is best for weight loss?

It’s important to note that finding a comfortable weight involves several factors. This includes maintaining a balanced diet, exercising regularly, and practicing good sleep habits.

Your current health status can also affect your approach to weight management. So, you should talk to a healthcare professional before starting your weight-loss journey. They can help you set realistic goals and recommend additional assistance if needed.

Mat Pilates vs. reformer Pilates for weight loss

When you’re ready to try Pilates, you have two main options: mat Pilates and reformer Pilates.

In mat Pilates, your body weight provides resistance. In reformer Pilates, a machine with a series of springs and pulleys adds extra resistance. Both types of Pilates can help you manage your weight, depending on the intensity of your workout.

That said, reformer Pilates classes are often more challenging than mat classes. Reformers can add resistance that exceeds your body weight. So, your muscles get more of a challenge.

You can also try wall Pilates, which uses a wall for added resistance. It’s a great option for beginners who want to try Pilates for weight loss at home.

How often should you do Pilates to meet weight-loss goals?

There’s no standard guideline for how often to practice Pilates for weight loss. But many studies show the benefits of practicing Pilates three times a week. Beginners might start with one or two mat or wall Pilates sessions per week. You can add more challenging options like reformer Pilates classes as you’re able. Work up to three sessions per week to establish a routine and support your weight-loss goals.

Are there other health benefits of Pilates?

Pilates has additional health benefits beyond supporting weight management.

Develops core strength

All Pilates exercises focus on building core strength. Your core includes muscles in your midsection, such as your abdominals and glutes. Often called the "powerhouse" in Pilates, your core helps stabilize your spine. A strong core can prevent injuries, improve athletic performance, and support everyday movements.

May ease aches and pains

A weak core may cause or contribute to musculoskeletal pain. Practicing Pilates might help you keep those aches and pains at bay. For example, it has been shown to reduce chronic low back and knee pain in people with osteoarthritis.

Increases flexibility

Flexibility allows your muscles and joints to move through a full range of motion. Pilates exercises may increase flexibility and range of motion in multiple muscle groups. Increased flexibility can make it easier to:

Move
Maintain mobility
Improve posture
Prevent back pain and injuries

Improves balance

Core strength is central to having good balance and stability. Having good balance can help prevent falls, support functional mobility, and enhance athletic performance. Pilates has been linked to better balance in various populations, including older adults and those with Parkinson’s disease.

Frequently asked questions

It’s not possible to target fat loss to a specific part of your body. But multiple studies show that Pilates may help reduce total body fat, including belly fat, especially when combined with other exercises and healthy lifestyle habits.

Both yoga and Pilates can help you lose weight. These mind-body practices can help by strengthening muscles, burning calories, and relieving stress. The best option for you depends on the type of yoga or Pilates you practice and your other fitness goals.

Here’s how many calories a 50-minute yoga or Pilates session may burn, according to the American Council on Exercise:

Hatha yoga: 144 calories
Power yoga: 237 calories
Beginner Pilates: 175 calories
Advanced Pilates: 254 calories

You can also add both to your weekly routine.

Pilates and walking may be enough exercise, depending on your health and fitness level. But most people need to include other aerobic and strength-training workouts in their routine. Experts recommend the following weekly targets for adults:

150 minutes of moderate aerobics or 75 minutes of vigorous aerobics
Two muscle-strengthening activities, such as lifting weights or practicing Pilates

The bottom line

Pilates may not be the best exercise for weight loss since it doesn’t burn a lot of calories. But it can still be a useful addition to your fitness plan for weight loss. Research has shown that Pilates can help build muscle and reduce body fat. The mind-body exercise also promotes mindfulness, which can help you adopt healthy habits.

Pilates also offers additional benefits — such as increasing core strength and flexibility — that make it worthwhile, no matter your fitness goals.

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman, CPT, RYT, has worked as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor for over 20 years. She got her B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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