Pilates vs. Strength Training: Don't Choose, Do Both
Why combining Pilates with strength training creates the most aligned, mobile, capable version of you.
There's a big debate on the internet about which is better, Pilates or Strength Training?
At Vida Movement Studio we think they are both great! Pilates and Strength Training offer unique benefits and when you practice both on a weekly basis you become the most aligned, mobile, functional and strongest version of yourself.
Let's dive into what makes these two training disciplines such a fantastic combination.
What is Strength Training?
Strength training is a form of resistance training that uses bodyweight or external loads to improve your ability to overcome forces, maximize muscular endurance, strength, and muscle size. Strength training works with resistance of your bodyweight, dumbbells, resistance bands, kettlebells, cables, or even household items.
The American Council of Sports Medicine recommends performing resistance training with as much effort as possible at least twice a week, engaging all major muscle groups and emphasizing the need for progressive overload, gradually increasing the load or volume to continue to make progress.
Sets and repetitions depend on your ability and goals. If you're looking to add muscular size, training for hypertrophy in the 8–15 repetition, 2–4 set range with 60–90 seconds recovery between sets is optimal. If you're training for functional strength, increasing capacity, and strengthening your nervous system, training in the 3–6 repetition range for 3–6 sets and lengthier rest periods of 2–5 minutes is optimal. If you're aiming for muscular endurance, aim for 15–30 repetitions of light to moderate weight for 3–5 sets with short rest periods of about 30–60 seconds.
Benefits of Strength Training
Builds lean muscle mass
Builds bone density
Reduces risk of injury
Improves functionality in everyday life
Improves body composition
What is Pilates?
Pilates is a low-impact movement system designed by Joseph Pilates in the early part of the 20th century designed to strengthen muscles, increase flexibility, and improve overall health. Exercises are performed on a mat and on specially designed equipment. Pilates is more than movement alone. It is a way to connect and develop the mind, body, and spirit.
There are 6 Core Pilates Principles
Breathing. The breath is the link between mind and body. Pilates uses deep, thoracolumbar breathing to oxygenate the blood, engage the deep core muscles, and time movements.
Concentration. The ability to pay attention in a particular way. Concentration is not merely focusing on what you are doing, but what you are feeling, and what you are integrating.
Centering. In Pilates all movement radiates outward from the center, your “powerhouse” — abdominals, lower back, hips, and glutes.
Control. The ability to master the movement and maintain proper form, alignment, and effort throughout the movement without relying on momentum.
Precision. The end product of concentration, centering, and control.
Flow. All movements in Pilates are done with a sense of rhythm and flow. Flow creates smooth, graceful, and functional movements. It decreases the amount of stress placed on our joints and develops movement patterns that integrate our body into a smoothly flowing whole.
Additional Principles
Balanced Muscle Development. Pilates is a whole body workout and creates symmetry in the body.
Whole Body Movement. In Pilates no muscle group works in isolation. Pilates is about integration and a flowing whole body experience.
Relaxation. Pilates, like yoga, balances effort and ease. Pilates teaches one to use the amount of effort needed to complete the exercise, no more, no less, and to release unnecessary tension from the body.
Benefits of Pilates
Improves alignment, flexibility and mobility
Improves core strength
Improves stability
Teaches a mind-body connection
Builds muscular endurance
At Vida Movement you don't have to choose — we offer both
Whenever a client comes to Vida Movement I am looking at what YOU need to move well and live well based on your body, goals and lifestyle. I never try to make someone fit into a repertoire or single way of training. I use strength training and Pilates as systems and tools.
What this may look like in a training session
If someone's goal is to build lean muscle mass, lose body fat, and build bone density, strength training would be the most direct path towards these goals.
BUT… if they have low back pain, sit at a computer for hours per day, and don't have a background of strength training, Pilates provides a safe place to start working on their mobility, alignment, and building stabilization and strength. As they progress in their training at Vida Movement we begin to introduce functional strength training safely while still building upon their foundation through Pilates, corrective exercise, and mobility training.
At Vida Movement Studio we teach classical & contemporary Pilates and offer training in the complete Pilates system with all apparatus for a well-rounded and progressive practice. We also offer functional fitness to improve athletic performance, improve balance and coordination, and strength training to build lean muscle mass and strong bones.
No training program is the same. All training programs are completely customized to YOU.
If you're interested in learning more about what Vida Movement has to offer, check out the studio or book your complimentary consultation today.
Curious what this looks like for you?
Every journey starts with a complimentary consultation — your goals, your history, and a plan built around them.
Book a complimentary consultation
Kelly Corbett, M.S.
Fitness coach and Pilates teacher with over twenty years in the industry, now training clients from the jungle in Nosara, Costa Rica. Read her story