Strength Training vs. Pilates: Why They Work Better Together
Pilates has long been praised for its focus on core strength, posture, and controlled movement. It helps build a strong foundation, improve mobility, and increase body awareness. But while Pilates is incredibly effective in many ways, it isn’t a complete strength solution on its own.
At Iron and Mettle, we love when clients do Pilates alongside our strength programs. We believe these two modalities are complementary, not interchangeable. When combined intentionally, they can help you move better, feel stronger, and stay injury-resistant for life. Here’s why:
Strength Training and Pilates: Different Tools for Different Goals
Think of Pilates and strength training as two different tools in your movement toolbox. Pilates emphasizes small, controlled movements to build deep core strength, balance, and stability. Strength training, on the other hand, challenges your body with external resistance (like barbells, dumbbells, or cables) to increase muscle mass, bone density, and full-body strength.
One isn't better than the other…they just serve different purposes. If your goal is to move well and build strength that translates to everyday life, combining both gives you a well-rounded approach!
What Pilates Does Well
Targets the deep core and pelvic floor muscles with precision
Improves posture, spinal alignment, and breathing mechanics
Enhances mobility and joint control
Teaches body awareness and control through low-impact movement
Promotes recovery and injury prevention through gentle but intentional movement
These are all incredibly valuable. In fact, many people start Pilates to recover from injury or build a base of control before moving into heavier resistance training.
Where Strength Training Fills the Gaps
Builds muscle mass and supports metabolism
Increases bone density, which is essential for aging well and reducing the risk of fractures
Promotes progressive overload, the key to getting stronger over time
Challenges large muscle groups with external resistance, something Pilates doesn't always do effectively
Improves power, endurance, and real-world functional strength
Strength training helps you do things like lift heavy groceries, carry a child, climb stairs with ease, or reduce your risk of falling because you're training your body under load in ways that mimic daily tasks.
Why PILATES Can’t Replace STRENGTH TRAINING
A Pilates class will leave you feeling engaged, centered, and more connected to your body. But if you're relying on Pilates alone for all your strength needs, you might be missing out on key physiological benefits. Without external resistance and progressive overload, your muscles (and bones) won't get the same stimulus to adapt and grow stronger.
On the flip side, if you're someone who struggles with posture, core control, or breath mechanics, Pilates can help you improve your strength training technique, too. So while we believe strength training is key to any self-care practice - we are not knocking pilates!
What Happens When You Combine Both
When Pilates and strength training work together, you get the best of both worlds:
A strong, resilient core and pelvic floor to support heavier lifts
Improved joint mobility that allows you to move better through your full range of motion
Better postural control, reducing your risk of injury under load
Enhanced movement quality and recovery between lifting days
A more well-rounded physique that is strong, stable, and mobile
Many Iron and Mettle clients who do Pilates 1x/week in addition to strength training report fewer aches and pains, better performance in the gym, and more confidence in how their body moves and feels.
How to Make It Work for You
If you love Pilates, keep going! You don’t need to stop. But consider adding 2-3 days of structured strength training per week to see bigger changes in strength, body composition, and performance.
At Iron and Mettle, we help you build a lifting routine that fits into your life and complements what you’re already doing. We track your progress, adjust your weights, and make sure your strength sessions support your long-term goals.
We also love when clients tell us how Pilates helps them connect to their core in squats or feel more aligned during a deadlift. The connection between both practices is real and powerful!
Final Thoughts
You don’t have to choose one over the other. Just make sure your routine gives your body what it needs to stay strong, resilient, and ready for anything.
If you're ready to add strength training to your movement practice, we'd love to show you how it can work alongside the Pilates you already enjoy. Come lift with us and your muscles (and your bones!) will thank you.