Pilates vs. Strength Training – Could They Actually Belong Together?
A guest article by: Ines Ens, certified Pilates and Yopi instructor
Many people ask themselves: Should I do Pilates or would strength training be better? The good news is that you do not have to choose. In fact, the two forms of exercise complement each other extremely well and, when combined, can help improve strength, flexibility, stability and overall body awareness.
Pilates and strength training are often regarded as two separate worlds of exercise. On one side are controlled, flowing movements, breathing and body awareness. On the other are muscle development, resistance and targeted strengthening. In practice, however, the two approaches work very well together.
Combining Pilates and strength training effectively does not merely train individual muscle groups. It also improves posture, stability, flexibility and movement control. This is precisely where the major benefit of combining the two lies.
Why Pilates and strength training make the perfect team
Greater stability
Pilates particularly strengthens the deep core muscles and improves body control. This stable foundation also helps during strength training – for example with exercises such as squats, lunges, deadlifts and shoulder presses.
A strong, well-controlled core allows movements to be performed more precisely. This makes training more effective and can help prevent improper loading and strain.
Greater flexibility
While strength training primarily strengthens muscles and improves physical performance, Pilates promotes flexibility, mobility and fluid movement. The result is a balanced workout that combines strength and flexibility.
This combination can be particularly beneficial for people who spend a lot of time sitting or whose bodies are subjected to one-sided strain. Strength alone is often not enough – the body also needs mobility and control.
Better body awareness
The slow and controlled movements used in Pilates develop awareness of posture, breathing and muscle tension. This conscious body control can be transferred directly to strength training.
Those who can feel movements more precisely often perform their exercises with better technique. This is particularly important for exercises involving additional weight, where technique and control are crucial.
Greater intensity with light weights
Strength training does not always have to involve heavy weights. Light additional weights can also create a significant training stimulus – particularly when movements are performed slowly, consciously and with control.
Training equipment such as the bala Bangles or the bala Beam increases the intensity of many Pilates exercises and makes workouts more varied. This is particularly practical for anyone who trains at home and does not want to use large pieces of equipment.
How often should Pilates and strength training be combined?
A balanced training week may look different depending on your goals, fitness level and everyday routine. As a general guide, an effective combination could be structured as follows:
- 2 to 3 strength-training sessions
- 2 Pilates sessions
- 1 to 2 relaxed walks or mobility sessions
- At least 1 recovery day
Of course, the ideal balance always depends on your personal goals. Anyone who wants to become stronger may place greater emphasis on strength training. Those who want to improve flexibility, posture and body control can give Pilates a more prominent role.
Above all, it is important to train regularly and to choose a routine that fits comfortably into everyday life. A realistic training plan is more valuable in the long term than an overly ambitious plan that is abandoned after a short time.
How to combine Pilates and strength training at home
You do not need a large selection of equipment for a varied home workout. Just a few versatile training tools are enough to train strength, stability and flexibility effectively.
One possible combination could look like this:
Pilates with bala Bangles
The bala Bangles are particularly suitable for increasing the intensity of traditional mat exercises. They can be worn around the wrists or ankles and increase the training stimulus during controlled movements without making the workout feel cumbersome.
Strength exercises with the bala Beam
The bala Beam can be used for exercises such as shoulder presses, rows, deadlifts and lunges. It adds extra weight to the workout while remaining compact and versatile.
Full-body training with the bala Kettleball
The bala Kettleball can be used for traditional strength exercises such as goblet squats, deadlifts and kettlebell swings. These exercises strengthen the legs, glutes, back and core and are well suited to a compact full-body workout.
Stability training with the bala Power Ring
The bala Power Ring provides additional resistance and targeted muscle activation during Pilates exercises. It can be used to work the legs, glutes, arms and deep core muscles particularly effectively.
Combining different pieces of training equipment helps keep workouts varied and allows different muscle groups to be trained in a targeted way.
Conclusion: Pilates or strength training? Ideally, both.
Pilates or strength training? The real answer is: Pilates and strength training.
While strength training develops muscles and improves physical performance, Pilates improves stability, flexibility and body control. Together, the two forms of exercise provide an ideal foundation for balanced and sustainable training.
Anyone who combines Pilates and strength training will benefit over time from greater strength, better posture and more conscious body awareness – whether training at the gym or at home.
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