Why Pilates Is Better Than Nothing—But Still Not the Best for Strength and Muscle Gains
In the world of fitness, it’s easy to get caught up in trends—especially ones that promise results with minimal intensity or discomfort. Pilates is one such trend that has stuck around for decades. And for good reason: it emphasizes control, posture, flexibility, and core engagement. For people returning to exercise after a layoff or looking for a gentle way to move their bodies, Pilates can absolutely serve a valuable purpose.
But let’s make one thing clear: if your goals include building strength or increasing muscle mass—especially as you age—Pilates is unlikely to deliver the results you’re hoping for.
The Latest Research: What the Science Says
A recent meta-analysis out of Brazil reviewed 24 randomized controlled trials (RCTs) on Pilates in older adults. Meta-analyses are considered the gold standard in scientific research because they combine data from multiple studies to draw more reliable conclusions.
So what did this research team find?
Despite analyzing more than two dozen studies, they did not find consistent evidence that Pilates outperformed inactive control groups—people who were doing no structured exercise at all—when it came to gains in strength, endurance, or muscle power.
Let me quote their conclusion directly:
“Currently, it is not feasible to recommend Pilates exercises as a means to improve strength, endurance, and muscle power in older adults.”
That’s a strong statement—especially from researchers whose job it is to remain objective. And I have to say: I agree with them.
Pilates: Not Harmful, But Not Sufficient Either
Let’s be fair—Pilates is not without merit. If the alternative is doing absolutely nothing, then sure, Pilates is the better choice. It encourages mindful movement, improves posture, and may even reduce low-level back pain or stiffness in some individuals. That’s valuable, particularly in sedentary populations.
But the issue here isn’t whether Pilates is “bad.” The issue is whether it’s enough—and if you’re looking to get stronger or build muscle, the answer is no.
Let’s take a closer look at why.
A Direct Comparison: Pilates vs. Strength Training
To illustrate the point further, consider a study that involved 42 untrained women in their late 30s. The participants were randomized into two groups: one that performed Pilates, and one that followed a low-load, high-repetition strength training program. Both groups exercised three times per week for three months.
Here’s what the strength training group did:
- Squats
- Lunges
- Chest presses
- Rows
- And yes, biceps curls—because gains don’t discriminate.
They used barbells, dumbbells, and bodyweight, and the program followed progressive overload, meaning weights were increased every month to ensure continued challenge.
At the end of 12 weeks, here’s what they found:
- The low-load strength training group performed significantly better on tests like vertical jump height and hand grip strength.
- This same group gained a measurable amount of muscle.
- The Pilates group? No significant improvements in muscle mass or strength were recorded.
In other words: traditional strength training—even using light weights and high reps—was significantly more effective than Pilates for improving physical function and muscle growth in untrained adults.
Why Strength Training Outperforms Pilates for Building Muscle
To understand why, it helps to review what the body actually needs in order to grow stronger.
- Mechanical Tension – Muscles need to be placed under a load heavy enough to stimulate adaptation. Pilates may challenge your coordination and endurance in certain positions, but it generally doesn’t apply enough mechanical load to stimulate hypertrophy (muscle growth).
- Progressive Overload – To get stronger, the demands placed on the body need to increase over time. This could mean lifting heavier weights, increasing the number of reps, or reducing rest intervals. While Pilates might get slightly more challenging as you get better at it, there’s rarely a clear or structured plan for increasing resistance over time.
- Specificity – If you want to get better at lifting, jumping, carrying groceries, or pushing your grandkids on a swing, you need to train movements and muscle groups that actually mimic or load those patterns. Traditional strength training does that. Pilates, not so much.
The Case for Pilates—When It’s the Right Tool
Now, all this isn’t to say that Pilates should be tossed out completely. It can still be beneficial for:
- People just starting out on their fitness journey.
- Older adults needing a very gentle reintroduction to movement.
- Individuals recovering from certain injuries (especially when guided by a trained physical therapist).
- Those who want to supplement their strength training with low-impact mobility work.
For these cases, Pilates can be a nice adjunct to a more complete fitness routine.
But as a standalone strategy for getting stronger, gaining muscle, or reversing age-related declines in muscle mass (a condition known as sarcopenia), it simply falls short.
So, What Should You Do Instead?
If you’re over 40—or 50 or 60—and want to maintain independence, mobility, and energy into your later decades, the single most important thing you can do is resistance training. And no, that doesn’t mean you have to deadlift 300 pounds or grunt your way through a CrossFit class.
What it does mean is:
- Challenging your muscles 2–3 times per week.
- Lifting weights (or using resistance bands or your own bodyweight) with intention.
- Progressively increasing the difficulty over time.
- Targeting the big muscle groups: legs, back, chest, shoulders, arms.
This approach is evidence-based. It’s safe. And it works.
Final Thoughts: Don’t Confuse Movement with Progress
Pilates is better than the couch. No doubt about that. If it gets you moving, feeling good, and paying more attention to your body, that’s already a win. But movement without progressive resistance is limited in what it can offer, especially as we age.
You can be proud of starting a Pilates routine while also acknowledging that it’s only one piece of the puzzle—and not the most important one if strength and muscle gains are your goal.
If you’re ready to take the next step toward building a body that works for you, not against you—one that moves well, feels strong, and helps you enjoy life to the fullest—consider adding (or switching to) a resistance training program.
Your future self will thank you.