Pilates vs. Weight Training: Which Workout Is Right for You?

Pilates and weight training are popular workouts that can boost your health and fitness. Both have unique benefits. And while neither is better, one might be a better fit for you.

We’ll unpack the key benefits and differences between the two so you can decide which one you’d like to try. You might also choose to include both in a well-rounded fitness program.

What are the differences between Pilates and weight training?

You might not think Pilates and weight training have anything in common. But both workouts can help you increase strength and flexibility. That said, they are very distinct training methods. Here are some of the key differences between Pilates and weight training. 

Method

Pilates is a low-impact workout that involves slow, controlled movements. While there’s an emphasis on building core strength and flexibility, it aims to train the whole body. As a mind-body exercise, breath control is an important part of the workout. Many people practice Pilates in group classes, but you can also do it at home with little to no equipment.

Weight training is typically a higher-intensity workout that often involves lifting heavy weights. But you can also use your body weight for resistance. Exercises target specific muscle groups to build mass or strength. It doesn’t include flexibility training. But it can indirectly improve flexibility and mobility. Weight training typically requires a gym and is often a solo activity. But it can be done at home with the right equipment. 

Equipment

Traditional Pilates is typically done using only an exercise mat. But some mat Pilates classes may incorporate other equipment, such as:

• Pilates rings

• Stability balls 

• Exercise bands

• Blocks

Reformer Pilates requires a machine. Reformer machines have a flat platform and a series of cables and springs that create resistance. You lie, kneel, or stand on the platform, and it rolls back and forth as you do exercises, pushing or pulling against the resistance. 

Weight training requires machines or free weights, such as barbells, dumbbells, and kettlebells. Examples of weight machines include:

• Leg press machine

• Smith machine

• Cable machine

• Chest fly machine 

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• Ditch the mat and reformer with wall Pilates. This Pilates variation can strengthen your core and increase flexibility with no equipment required. Here’s how to get started with wall Pilates.

• Want to try more low-impact workouts? Consider barre. It combines elements of Pilates, yoga, and ballet.

• Are free weights or machines better for weight training? Find out what experts say about the best equipment to build muscle mass and strength.

Exercise intensity and impact 

Pilates varies in intensity depending on the type. Because it only uses your body weight, mat Pilates is less intense than reformer Pilates, which uses added resistance from a machine. But both methods are typically moderate and low-impact, placing minimal stress on the joints. 

Weight training varies from low to high intensity, depending on the workout. Lifting lighter weights puts less stress on your muscles and joints. But weight training often involves heavy loads and explosive movements. That can significantly raise the intensity and impact. 

Mind-body connection 

The mind-body connection is central to Pilates. Using proper form and coordinating your breath with your movement is just as important as the exercises themselves. It encourages mindfulness or awareness of your thoughts, feelings, and surroundings.

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Weight training is not typically thought of as a mind-body exercise. But it does share some similarities with Pilates. Being mindful of proper form and technique is critical to avoid injury. There’s also a correct way to breathe. Exhale when lifting or pressing the weight, and inhale when returning to your starting position. 

What are the benefits of Pilates vs. weight training?

Despite their differences, Pilates and weight training have many of the same benefits. Both workouts can:

• Build core and total-body strength

• Increase muscle mass

• Improve functional strength

• Boost metabolism

• Improve balance

• Correct posture

• Increase flexibility and range of motion

• Strengthen bones

• Reduce anxiety and depression

One exercise method may offer more significant benefits. For example:

• Weight training generally builds more muscle mass and strength than Pilates. But it depends on factors such as how much weight you lift and what type of Pilates you practice.

• Pilates may be better at improving flexibility and posture because it includes more stretches and targeted core exercises than weight lifting.

• Pilates may offer greater mental health benefits than weight training, thanks to its focus on the mind-body connection. But studies have yet to compare the two.

• The Pilates method, especially mat Pilates, can be more accessible for people of all abilities and fitness levels. 

What are some examples of Pilates vs. weight training exercises?

The good news is that there are plenty of Pilates and weight-training exercises. Examples of mat and reformer Pilates exercises include:

• The hundred

• Roll-up

• One-leg circle

• Rolling like a ball

• Bicycle

• Backstroke

• Chest expansion

• Legs in straps

• Pelvic lift

• Swan prep

Common weight-training exercises include:

• Front and back squats

• Overhead press

• Bench press

• Lat pulldown

• Dead lift

• Biceps curl

• Cable fly

• Triceps extension

• Leg press

• Bent-over row

• Pull-up

Should you try Pilates or weight training?

There isn’t one right answer for everyone. Generally, you should try Pilates if you want:

• A low-impact workout

• A workout that doesn’t require equipment

• To improve mindfulness

Weight training might be better if you want to:

• Build a lot of muscle

• Get really strong

• Lose weight and get lean

But you don’t have to choose just one. Try both to see which one you like better. You can also cross-train, doing Pilates on some days and weight training on others. Benefits of cross-training with Pilates and weights include:

• Lower injury risk

• Well-rounded fitness

• Fun, varied workout routine

• More exercise motivation 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a 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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