Pilates Vs. Weight Lifting: Which Is Better For Building Muscle? Here's Our Investigation

I transitioned to weight training after five years of devoted Pilates practice and even more years immersed in the disciplined world of athletic dance. Initially, the shift felt daunting—a new routine, an unfamiliar form of exercise—but as I grew accustomed to this fresh challenge, I found myself more content with my workouts than I had ever been.

That was a year and a half ago. Today, I’m still going strong—literally and figuratively—feeling more empowered and confident in how my body looks, feels, and performs. But it got me thinking: why did weight training succeed where Pilates seemed to fall short? Why couldn’t I reach my goals through Pilates alone?

We often refer to Pilates as a single entity, but in reality, it's a diverse discipline with various forms. For instance, there’s mat Pilates, where you primarily use your body weight and accessories like 1 to 2-pound ankle weights or Pilates balls. Then there’s reformer Pilates, which introduces springs for added resistance, some of which are lighter than others.

When you look at the popular Pilates trainers online, it’s hard not to notice their long, lean, and exceptionally toned muscles. Anyone claiming that Pilates can’t build muscle is clearly misinformed—let’s clear that up right now.

However, we must acknowledge an important truth: "Pilates has many benefits, but it will not build the same amount of muscle mass as weight lifting," explains Nichele Cihlar, a certified trainer in both Pilates and weight lifting.

Why is that? According to Cihlar, "You have to increase exercise volume and intensity over time to increase muscle mass."

It's important to mention that many weight-lifting workouts also engage your stabilizing muscles, albeit in a different manner than Pilates.

There’s an often-overlooked middle ground—weighted Pilates—which many trainers consider crucial for muscle gains as you advance in your Pilates practice.

“Integrating weight training into your Pilates routine is extremely important. Simply add weights, increase resistance, and use props like a Pilates ring or even weighted bangles,” advises Chelsea Stewart, Pilates instructor and founder of HAVN Hot Pilates.

“The added weight provides a two-for-one workout, enabling your body to grow stronger through progressive overload with the continuous and varied use of weights,” she explains.

This approach can serve as a bridge between weight lifting and Pilates, offering an ideal solution for those wanting to intensify their Pilates routine and achieve greater muscle gains. 

Nevertheless, traditional Pilates typically involves lighter weights and higher repetitions. While this approach can contribute to increased strength, trainers generally recommend using heavier weights with fewer repetitions (around 8-10) for optimized muscle growth. This is why weight training is often preferred for achieving more significant muscle development.

So here’s where we stand: Weight lifting boosts muscle volume—without necessarily creating “bulky” muscles, as some might think. But why is pursuing muscle mass so crucial? It’s not just about achieving a toned or sculpted look; it’s vital for longevity2 as well.

“With each passing year, our muscle mass naturally declines, affecting strength, balance, and overall mobility,” she explains. Engaging in regular weight training and building muscle while you’re young helps counteract this decline.

“This means everyday activities—whether it’s carrying groceries, climbing stairs, or playing with grandchildren—become easier and more enjoyable,” Novinsky adds.

On a previous mindbodygreen podcast episode, celebrity nutritionist and personal trainer JJ Virgin related this idea to that of a retirement fund. 

This means you don’t need to commit exclusively to one form of exercise. While weight training is often better for muscle mass, incorporating Pilates, yoga, and other slow-twitch muscle workouts is beneficial. Neglecting flexibility or solely focusing on fast-twitch muscle workouts like weight training, sprints, etc., can hinder your mobility, too. Simply put, you need both—Pilates satisfies the slow-twitch box, while weight training checks the other.

It’s like eating a balanced diet—your best bet is to nurture all different kinds of foods—fruits, vegetables, legumes, seeds, etc., but also make protein a priority as you should weight training. 

Cihlar recommends: “I suggest weight training at least three times a week, targeting all major muscle groups, even if each session is just 30 minutes. Complement this with Pilates, rucking, and yoga to keep your routine diverse and engaging.”

The experts have spoken and concluded that weight training is more effective than Pilates for muscle growth, but combining it with flexibility exercises like yoga and Pilates is even better for long-term mobility and overall health.