Pilates and Strength Training: The Perfect Match for Balance and Strength

A Pilates Teacher’s Journey

For years, my workouts consisted primarily of dance, group fitness, yoga, barre, running, and, of course, Pilates! I loved how these workouts made me feel. But over time, I started to notice increasing joint pain and realized my body wasn’t “looking” as strong as I “thought” it was. I hesitated to incorporate traditional strength training into my routine, believing it might hinder what I valued in Pilates and “mindful movement” practices. Like many, I feared getting bulky, losing flexibility, or throwing off my balance. Plus, I thought I “knew better.” But as I’ve learned, the benefits of strength training far outweigh any misconceptions I once held.

The Hard Facts

As we age, we naturally lose muscle mass — a process called sarcopenia. Research shows that starting in our 30s, we lose about 3-8% of our muscle mass per decade, and this rate accelerates after 60! This muscle loss can lead to decreased strength, reduced metabolic health, and a greater risk of falls or injuries.

To combat this decline, progressive overload is key. This means gradually increasing the demand on your muscles through heavier weights, more repetitions, or increased resistance. According to strength-training guidelines, lifting at least 60-70% of your one-rep max (the maximum weight you can lift in one go) is necessary to see significant strength gains. Let me shout it from the rooftops: THOSE 3lb DUMBBELLS ARE NOT GOING TO CUT IT FOR LONG-TERM PROGRESS!

My Personal Strength Training Journey

When I first ventured into strength training, I felt completely out of my element. I was accustomed to stabilizing my body using my own weight—a skill we “master” through years of Pilates, dance, yoga, etc. But on my first attempt at navigating two 20-pound dumbbells on the bench press, I fell apart. My alignment wavered, I felt unstable, and I found myself retreating to lighter weights, where I felt more in control. Why did I feel so “weak”?

Machines became my saving grace. Initially, I thought using machines with backrests or seated positions was “cheating.” Pilates had ingrained in me the importance of self-stabilization, and I struggled with the idea of leaning on external support. However, I soon realized that machines allowed me to safely build strength in a stabilized position. Over time, this foundation empowered me to transition to free weights with better control, alignment, and confidence.

Pilates + Strength Training = Match Made in Heaven

Strength training didn’t replace Pilates for me; it complemented it. Here’s how:
First and foremost, I knew how to breathe. Breath is foundational in both Pilates and strength training. My awareness of breath helped me relieve unnecessary tension and stay connected to my movements.

Form came naturally after years of practicing the principles of concentration, control, centering, and precision in Pilates. It was not without challenges, though. I equate it to learning to ride a unicycle after mastering a bike. The foundational skills are there, but it takes practice to translate them into a new modality. Pilates teaches body awareness that’s invaluable when transitioning to strength training, preventing injuries, and improving efficiency — even in how you load and unload weights!

Why Strength Training Is Necessary

While Pilates offers incredible mobility, flexibility, and core strength benefits, it’s not a substitute for progressive overload. Our muscles need the challenge of heavier weights to grow stronger and support us as we age. Strength training builds the muscular foundation that enhances our ability to move well in all aspects of life — including Pilates.

For years, I feared that lifting heavy weights would make me bulky and compromise my flexibility — but research shows that this simply isn’t the case. In fact, studies have consistently found that strength training, even with heavier weights, helps improve muscle tone and balance without leading to excessive muscle mass, especially in women. Strength training stimulates muscle growth while promoting lean muscle development, which can actually improve your flexibility by increasing joint stability and reducing muscle tightness. As we build stronger muscles, our bodies become better equipped to move through a full range of motion, making us more flexible and less prone to injury. So we can keep doing what we love for longer!!

Through my own journey, I’ve learned that strength training doesn’t detract from Pilates—it enhances it. It empowers us to move with greater control, stability, and flexibility, proving that these two practices are the perfect match. My fears and myths were busted, and I now understand that lifting heavier weights can be the key to unlocking even greater strength, flexibility, and overall health.

Check out the upcoming IMS Workshop: Strength Training Decoded.

Strength training is trending in the media and science as a critical component of health, function and longevity. In this workshop, you will learn how to apply evidence-based strategies to enhance performance, optimize muscle growth, and prevent injury using Pilates and fitness training.