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Exercise and physical activity have profound, far-reaching impacts on our bodies. The body is built to move, and it shows!
Helping us manage weight, maintain skeletal muscle, improve bone density, and reduce stress is the key to unlocking our body’s fountain of youth. But with so many forms, such as weight training and Pilates, which is the correct choice?
Today, we will compare Pilates vs weight training body, discussing the training style, how they affect our body, and which get better results.
What is Pilates?
Pilates is a form of exercise that utilizes holds, poses, and fine movement to strength, endurance, flexibility, balance, and posture. Perform on the floor or Reformer, it can be used to improve core stability and function.
Exercises flow from five essential facets including breathing, cervical (neck) alignment, rib and scapula (shoulder blade) stabilization, pelvic mobility, and utilization of the transverse abdominis.
This level of specificity requires controlled movements, which also contain holds and poses, creating strong, long, and lean muscle.
What is Weight Training?
Weight training is a form of resistance training that uses dumbbells, barbells, machines, and bands to increase strength, muscle mass, and endurance. Lifting weight improves strength, function, and posture, which are vital for long-term health.
Pilates vs Weight Training Physique: Key Differences
Pilates vs Weight Training Body
When it comes to choosing between training styles, appearance is a major priority. While everyone is different, some key differences may help sway your decision.
Typical Pilates Body Characteristics
Pilates movements are focused on the effective activation of muscle tissue, with an emphasis on efficiency and performance.
Pilates sessions have a flow that creates a tight core, and strong abdominals, that act as a functional bridge between the upper and lower body.
Pilates’ positions, poses, and holds, are exceptional for targeting shoulder stabilizers, inner thighs, and glutes. This creates a slender lean appearance.
Typical Weight Training Body Characteristics
Weight training offers direct stimulus which yields a more muscular appearance.
Resistance training can be used either to directly target a muscle group to increase muscle mass or to train a movement, such as pushing, and pulling.
Both forms increase muscle size with the appearance of muscular arms, glutes, and legs.
But before you rule this form of exercise out in fear of becoming too big and bulky, it should be noted that men have 20 times more testosterone, which dramatically increases muscle mass.
Women who weight train can build lean muscle, improve strength, and burn fat to reveal a slimmer waistline, maintaining a lean feminine physique.
Pilates vs Weight Training for Women
We should be clear, both Pilates and weight training build lean muscle, burn energy, and can improve function. However, many nuances to each make them vastly different styles of training.
Why You Should Try Pilates
Based on improving function, and flexibility, Pilates is excellent for gently building strength. Below are the reasons you should consider trying Pilates.
Target Smaller Muscle Groups
Pilates is based on a series of gentle movements that are incredible for targeting and tuning smaller muscle groups.
While weight lifting is about heavy weights to create overload, Pilates uses lighter resistance in the form of body weight, bands, and balls to develop muscle.
Using a series of exercises, poses, pulses, and holds, Pilates makes the body work together, targeting muscle groups of all sizes.
Enhance Function and Posture
The smaller, finer, and controlled movements of Pilates are great for enhancing function. When you join a Pilates session, you will notice the instructor's attention to detail as they specifically direct you to tense, hold, and squeeze your target muscles.
This targeting and tuning has been shown to improve dynamic balance.
These benefits display benefits to enhancing postural stability, balance, and function, making it great for older adults or anyone struggling with instability.
Increase Flexibility and Mobility
Many Pilates poses and movements require coordination, as you contract, and lengthen to hold position.
Sustaining holds, and poses helps simultaneously increase flexibility and mobility while developing strength through a full range of motion.
This makes it excellent for people who struggle with poor joint mobility and flexibility, as it will restore movement and improve overall function.
Boosts Body Awareness
The fine movement and detailed technique cues make it incredible for boosting body awareness.
When instructors draw our attention to target muscles that you never knew existed. This will help you develop a mind-muscle connection, which can not only improve results, by can also help you recruit key muscles in daily life to enhance function.
Can Aid in Recovery and Reducing Pain
Pilates' ability to effectively target the core, and improve flexibility, and muscle activity means it's great for rehabilitation and reducing pain.
Poor core strength is recognized in patients with lower back pain.
Pilates has positive effects, as many positions align the spine, and activate core muscles including the transverse abdominis, obliques, diaphragm, and spinal extensors.
During a Pilates session, this muscle will be worked as a part of a greater whole, adding functionality. This improves general function and reduction in pain.
With the guidance of a certified instructor, Pilates can be used to fine-tune and restore biomechanical function; improving quality of life while decreasing the occurrence of reinjury.
Why You Should Try Weight Training
If gentle and methodical is not your thing, perhaps you should try weight training.
A direct method of loading up muscle and joints with resistance promotes muscle growth and develops strength.
Below are reasons why you may want to consider trying weight training.
Build Lean Muscle Mass
Weight training is a phenomenal tool for building lean muscle. Building muscle requires progressive overload of muscle tissue through increased weight, sets, and repetitions to stimulate growth.
Applying resistance to different muscle groups can increase muscle mass.
This is a powerful tool for reducing the effects of age-related muscle loss (sarcopenia), and the decrease in bone mineral density.
Increase Strength
Resistance training and overloading our muscle improves strength. By applying resistance to our muscles and joints through a range of upper and lower body exercises we can increase muscular strength.
This provides strength that will not only benefit the gym but also daily life.
Improve Function
Increasing muscle mass and strength has the ability to improve our function. One of our body's fundamental functions is to move, however, many of us lead a sedentary lifestyle which slowly robs us of our function.
Weight training can be used to develop great lower body function, improving activities including standing up, sitting down, and walking.
While upper body strength can improve functions such as carrying, pushing, pulling, and liofting objects overhead.
Forges Strong Joints
Weight training can help you forge joints. While it was long thought that exercise could hurt joints, research has since displayed positive effects.
Resistance training has been shown to increase muscle mass, and strength, which surrounds our joints.
Resistance training in the form of isometrics has been shown to improve tendon structure and function.
By strengthening our joints surrounding structures, we provide greater support, creating healthier joints.
Choosing the Right Workout Based on Goals
Choosing between Pilates and weight training ultimately comes down to your personal preference and training goals.
Both can burn energy, build muscle, and strengthen muscles, and joints, however, their approaches are vastly different.
If you want to build lean muscle and strength, then we recommend weight training.
However, if you want to develop your core strength and improve function without adding too much mass, then Pilates is the way to go.
Pilates vs Weight Training for Fat Loss
Pilates and weight training both have excellent fat-burning capabilities, however, like other factors energy expenditure rates can vary depending on training type, duration, intensity, age, and weight.
Resistance training, an energetic and dynamic approach not only has the ability to expend massive amounts of energy during session but also between 12-72 hours [post-workout].
Pilates on the other hand has exhibited low energy expenditure and cardiovascular stress. However, evidence notes improvements in metabolizing fat.
Therefore, weight training's ability to build muscle, combined with post-workout expenditure makes it a greater fat loss.
Pilates vs Weight Training for Strength
Pilates and weight training can both build strength, however, the are vastly different forms of exercise that can lead to different results.
Pilates for Strength
The strength that is achieved through Pilates is related to function. The moves and exercises are typically complete with bodyweight, or alternative resistance such as bands, balls, and cable, engaging the entire body while maintaining core control.
This type of training has a profound effect on developing full-body functional strength, helping you with daily tasks and activities.
Weight Training for Strength
Weight training on the other hand is more direct and about overloading muscle to increase strength. Strength training with weight requires heavy weight, at a moderate to high intensity, for anywhere between 1-12 repetitions depending on your goals.
This type of loading can increase muscle mass and strength dramatically. However, unlike Pilates, it doesn’t always require full body movement and core control, meaning the translation to daily activities is always seamless.
Integrating Both for Optimal Results
Pilates and weight training are amazing for our body, however, they both have their pros and cons. Fortunately, it is possible to add both to your training program.
Weight training while it can increase mass and strength, often lacks the specificity to increase core stability and control like Pilates.
By adding scheduling adding Pilates to your weight training schedule or vice versa, you can begin to eliminate weaknesses in your body, improving functional strength.
Personal Training or Pilates: Which Yields Better Results?
The guidance of a trainer or instructor can be invaluable for reaching your health, and fitness goals. Pilates and personal training are instructor-led, providing individuals with exercise cues, and insights into exercise nuances.
Advantages of Personal Training
The assistance of a personal trainer has been shown to expedite the process of achieving fitness goals.
Much of the success comes from the support and accountability. By setting regular check-ins, nutrition recommendations, and setting goals, trainers can provide clear guidance toward your fitness goals.
Advantages of Pilates
Pilates can be performed in a one-on-one or group setting, yielding similar results. Those who undertake one-on-one sessions will get that personalized experience where the instructor will help address weaknesses, nutrition, and functional recommendations.
For those who join a group, the service may be less personal, but they will benefit from a group environment, making it easier to adhere to training. To learn more about the Benefits of Pilates, check out our comprehensive guide.
Sample Workout Routine
The best way to compare Pilates and weight training is to give them a shot. Below is a sample program of each to help make an education decision that is right for you. If you enjoy both, add both to your weekly training schedule.
Weight Training Workout
Pilates Workout Routine
Explore More: Pilates Body vs. Gym Body Guide
To further explore how different exercise routines can shape the body, we have another article discussing Pilates Body vs Gym Body. Here, we break down the distinct physical outcomes associated with Pilates compared to traditional gym workouts. Whether you're aiming to enhance core stability and flexibility with Pilates, or increase muscular strength and mass through gym training, understanding these differences can help guide your fitness decisions.
Conclusion
Physical activity is about embracing our body’s ability to move, and not a punishment for poor food choices.
The best form of exercise is the one you enjoy. So, focus on choosing the type of training that matches your personal preferences and goals. This is the best way to ensure the success of your health and wellness for years to come.
