Think Pilates can replace your time in the weight room? The science says you might want to rethink that.

While Pilates is incredible for core stability, posture, and mind-muscle connection, relying on it as your primary strength training method is a stretch.

A 2022 systematic review put this exact question to the test, looking at whether Pilates is actually effective at increasing muscle strength compared to other exercises. The researchers analyzed dynamic strength, isometric strength, and resistance strength across multiple studies.

The result? The researchers concluded that the evidence supporting Pilates as being equally effective to other exercise modalities for building strength is actually very low to low.

Here is what this means for your workout routine:

• Pilates has its place: It is fantastic for core control, mobility, and muscular endurance.
• It doesn’t replace progressive overload:If your goal is true muscle hypertrophy (growth) and significant strength gains, you still need traditional strength training. Your muscles need to be consistently challenged by increasingly heavy loads—something bodyweight and spring tension can only do up to a certain point.

Enjoy your reformer and mat classes, but remember: they are an incredible supplement to your fitness routine, not a substitute for moving heavy weights. 🏋️‍♀️

(Based on research from the National Library of Medicine: Is pilates better than other exercises at increasing muscle strength?)