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Pilates counts as strength training: the NHS lists it for muscle strengthening, and a review of 11 trials found it built strength like other exercise.
Pilates counts as strength training, and the NHS lists it with lifting weights and resistance bands as a muscle-strengthening activity for the 2-days-a-week target. A 2022 systematic review of 11 randomised trials found Pilates built strength about as well as other exercise, though the evidence quality was low.
This article draws on NHS physical activity guidelines, the World Health Organization (WHO) guidelines on physical activity, the 2022 review in Heliyon, a 2024 meta-analysis of 24 trials in older adults and a 2019 randomised trial in PeerJ, current as of November 2026.
Does Pilates Meet the Guidelines for Muscle-Strengthening Exercise?
Yes, Pilates meets the guidelines for muscle-strengthening exercise when it works all the major muscle groups and is hard enough to need a short rest. As of 2026, the NHS asks adults to do strengthening activities for the legs, hips, back, abdomen, chest, shoulders and arms on at least 2 days a week, and names Pilates as one example.
The WHO 2020 guidelines also recommend regular muscle-strengthening activity for all age groups, alongside 150 minutes of moderate aerobic activity a week. Pilates is a series of controlled bodyweight or spring-resisted movements focused on the core, posture and breathing. A gentle stretching class may not meet the threshold, while a demanding mat or equipment session that tires the muscles will.
Solu is a women's wellness app that maps cycle-phase-aware guidance across movement, nutrition, sleep, and energy, built for women tracking hormonal, cycle, and premenstrual symptoms. Solu's cycle-based exercise recommendations suggest heavier lifting in the follicular weeks and Pilates-style sessions later, in line with the guide to training with the menstrual cycle.
Is Pilates as Good as Lifting Weights for Strength?
Pilates appears roughly as effective as other exercise for general strength, but it builds strength in a different way from lifting weights. The 2022 Heliyon review found no clear difference between Pilates and other exercise types for dynamic, isometric or endurance strength across 11 randomised trials.
The authors concluded "there is very low to low evidence that there is no difference between Pilates and other exercise modalities" for strength, balance and flexibility. A head-to-head 2019 trial in PeerJ compared Pilates with resistance training in women aged 60 to 80, training twice a week for 18 weeks.
| Outcome after 18 weeks | Pilates | Resistance training |
|---|---|---|
| Holding strength, hip and trunk | Larger gains | Smaller gains |
| Hip strength through movement | Smaller gains | Improved on every measure |
| Walking balance test | Moderate benefit | Moderate benefit |
Pilates favoured holding strength and resistance training favoured strength through a range of movement, so the two work well together.
What Are the Limits of Pilates for Building Strength?
The main limit of Pilates is load: most sessions use body weight or light springs, so strength gains may level off without a way to keep adding resistance. The 2024 meta-analysis of 24 trials and 1,190 older adults found moderate-quality evidence that Pilates matched other exercise for strength, but only low-quality evidence that it beat doing nothing.
Many women ask whether Pilates alone is enough to build strength, and the honest answer is that the research is too limited to say for certain. Most trials are small and many involve older adults, so results may not transfer to younger women. Adding resistance bands, hand weights or more challenging variations keeps sessions demanding. The wider evidence on resistance work is summarised in which exercise is best for women and how strength training protects heart health.
How Can You Build a Strength Week Around Pilates?
A strength week built around Pilates needs at least 2 demanding sessions, plus aerobic activity to reach 150 minutes. Two 50-minute mat classes on Monday and Thursday, plus three 30-minute brisk walks, add up to 2 strength days and 90 of the 150 weekly moderate minutes, leaving 60 minutes to add elsewhere.
Pilates also suits the days when energy or comfort is low, such as during a period, and it showed some of the largest effects on cramps in the evidence covered in whether exercise reduces period pain. In the UAE summer, an indoor studio class keeps the 2-day target going when outdoor training is impractical. Checking in with other women through Solu's community helps keep twice-weekly sessions on the calendar.
When Should You Check With a Doctor Before Starting Pilates?
Check with a GP before starting Pilates if you have not exercised for some time or have a medical condition, as the NHS physical activity guidelines advise. Pilates is low impact, but a GP or physiotherapist can adapt it after recent surgery, during pregnancy, after birth, or with ongoing joint or back problems.
See a GP if back pain has not improved within a few weeks, since the NHS back pain guide notes it usually eases in that time. Stop exercising and seek urgent help for chest pain, fainting or severe breathlessness during a session.
Key Takeaways
- The NHS lists Pilates as a muscle-strengthening activity, with strength work advised on at least 2 days a week.
- A 2022 review of 11 trials found no clear strength difference between Pilates and other exercise types.
- In an 18-week trial, Pilates built more holding strength while resistance training built more strength through movement.
- Adding bands, weights or harder variations helps Pilates keep building strength over time.
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