Is Pilates Strength Training? Find Out How to Build Lean Muscle with BODYROK
Is Pilates actually strength training or is it just stretching and flexibility? At BODYROK, we get this question all the time. Pilates goes far beyond flexibility. And our reformer Pilates method bumps it up a notch to make it a full-body strength workout that uses controlled resistance, progressive overload, and functional movement patterns to help you build lean, useful muscle.
In this article, we’ll break down how Pilates compares to traditional strength training, what types of strength it develops, and why BODYROK’s reformer-based format is one of the most effective ways to reach your strength goals.
What Is Strength Training?
Strength training is any exercise that builds muscle strength by making your muscles work against resistance. The main principles include:
- Progressive overload: Gradually increasing the challenge so muscles adapt and grow stronger.
- Resistance tools: Free weights, bands, machines, or bodyweight exercises.
- Adaptation & growth: Muscles get stronger when consistently challenged with increased resistance over time.
This differs from other types of exercises and training types. Endurance training focuses on stamina and longer-duration effort. Flexibility training improves range of motion but doesn’t significantly increase strength.
So, where does BODYROK fit? Our reformer Pilates classes use spring-based resistance, controlled repetition, and progressive movements to align with strength training principles. Combined with traditional pilates-based moves and moderate to high-intensity sessions, BODYROK Pilates builds strength, improves flexibility, and improves endurance, all in one amazing workout.
How Does Pilates Build Strength?
Traditional Pilates is low-impact, but its methods for building strength are powerful. At BODYROK, we combine isometric holds, dynamic resistance, and progressive variations to challenge your muscles in new ways. Unlike slower-paced Pilates formats, BODYROK ramps things up, increases intensity, and incorporates advanced reformer equipment for a complete strength training workout.
Resistance
Pilates creates resistance using bodyweight and deliberate muscle activation. BODYROK’s reformer pilates method adds adjustable, spring-based resistance that generates smooth, continuous tension. Unlike free weights, which rely on gravity, springs provide multi-directional resistance, challenging muscles through every part of the movement. With adjustable settings, you can scale difficulty, making it possible to apply progressive overload just like in the weight room.
Progression
Strength comes from progression. In BODYROK classes, our instructors help members increase difficulty by adjusting spring resistance, extending hold times, increasing repetitions, or introducing advanced movement variations. This structured progression ensures that you continue to build strength while minimizing injury risk or plateauing.
How Pilates Can Help You Develop Different Types of Strength
BODYROK is about more than muscle definition. It develops several kinds of strength that matter outside of the Pilates studio:
- Functional Strength: Full-body, coordinated movements train your body to work efficiently in real-life activities, from lifting groceries to athletic performance.
- Core Strength & Stability: Pilates targets the deep stabilizing muscles that support your spine and pelvis. This goes beyond visible abs, building foundational strength that improves posture and athletic ability.
- Muscular Endurance & Control: Pilates conditions muscles to sustain engagement for longer, improving coordination and control that carry over into other activities and exercises.
Should You Use Pilates for Strength Training?
Building strength is a positive step in the right direction, no matter the routine you choose. Using Pilates for strength training can improve overall health and mobility, protect your joints, and support long-term independence. Not to mention the many added benefits of Pilates, like improved respiratory function and reduced stress.
Beginners: Just Getting Started
If you’re new to strength training, BODYROK provides a safe way to learn movement patterns and build strength with reduced injury risk. Our expert instructors adapt routines and guide form, making reformer Pilates strength training an accessible option for all starting points.
Experienced Athletes
Athletes and active individuals can use Pilates to enhance performance, core stability, and flexibility as a complement to heavy lifting or sports. BODYROK challenges even advanced clients with dynamic movements that strengthen areas often neglected in traditional strength training workouts.
Rehabilitation & Special Populations
For people recovering from injury, managing chronic conditions, or dealing with joint sensitivity, Pilates offers the benefit of low-impact strength training. While more intense than mat-based Pilates, BODYROK’s reformer adjustments and instructor guidance allow safe progression without sacrificing effectiveness.
Pilates vs. Weight Lifting
While both Pilates and weight lifting build strength, they take different approaches. Traditional weight lifting often isolates one muscle group, to perform a specific move or task. Pilates integrates strength across the entire body.
Equipment & Resistance Methods
Weight lifting uses free weights and machines. Pilates, especially on BODYROK reformers, uses adjustable spring-based resistance that creates continuous tension for smoother, more controlled strength development, changing how your muscles work during exercise.
Movement Patterns & Muscle Use
Weight lifting usually isolates specific muscles, like biceps or quads. Pilates engages multiple muscle groups at once for core activation and full-body coordination.
Flexibility & Strength Combined
Pilates uniquely blends resistance with flexibility. This dual-purpose training improves joint mobility, reduces stiffness, and creates balanced strength. This is ideal for people with sedentary lifestyles or those who are prone to tightness.
Pilates and weight lifting are both effective ways to build strength. In fact, studies comparing pilates with other exercise methods for the development of muscle strength showed that there is no statistically significant difference. Movement is movement. But we obviously think BODYROK is the way to go when choosing a strength training workout.
Mixing Pilates with Other Strength Training Routines
Pilates can be your primary strength workout or it can complement weightlifting and cardio. Many clients use BODYROK to:
- Replace traditional lifting for functional fitness and lower-impact training.
- Enhance performance by improving posture, core stability, and mobility.
- Support recovery with strength-focused, joint-friendly workouts.
A balanced weekly routine might include BODYROK Pilates twice a week, paired with other strength or cardio sessions depending on your goals.
Start Strength Training with BODYROK Today!
BODYROK classes are designed to deliver maximum strength-building results. Our advanced reformers provide adjustable resistance for a customizable challenge, and our faster-paced format condenses a full-body Pilates strength workout into just 45 minutes.
Our instructors are hands-on, guiding you through progressive challenges, refining your form, and helping you set measurable goals. You’ll see progress through stronger holds, increased resistance, and improved posture—all signs of functional strength that lasts.
Is Pilates Enough to Meet Your Strength Training Goals?
Pilates can absolutely build meaningful strength. For many members, BODYROK is enough to serve as their primary strength workout, while others choose to combine it with weight lifting or cardio.
The key is tailoring your routine to your goals. Whether you want lean muscle, improved performance, or lower-impact strength development, BODYROK can get you there. Try a class today and feel the difference.
Common Questions About Strength Training with Pilates
Is Pilates only good for flexibility?
No! Pilates builds both flexibility and strength. BODYROK’s reformer workouts provide real resistance to strengthen muscles while improving mobility.
Can you build muscle with Pilates?
Absolutely. By using resistance, progression, and controlled movement, Pilates stimulates lean muscle growth and improved definition.
How is Reformer Pilates different from weightlifting?
Weightlifting uses gravity-based resistance with free weights or machines. Reformer Pilates uses springs that provide tension in multiple directions, creating smoother resistance and joint-friendly movement.
What equipment do I need to strength train with Pilates?
You can start Pilates with just a mat and your bodyweight, but reformer Pilates is the most effective for strength training. At BODYROK, our custom reformers use adjustable spring resistance to challenge muscles and provide full-body strength workouts.
Can Pilates classes replace weight machines at the gym?
Yes! BODYROK’s reformer resistance challenges muscles in ways similar to gym equipment but adds benefits like core stability, mobility, and endurance.
Is Pilates enough for strength training?
Yes, especially if your goals include lean muscle, functional fitness, or improved endurance. If your goal is to “bulk up” (maximum hypertrophy), your best bet is to combine Pilates with weightlifting.
Why You Should Choose BODYROK
Not all Pilates is created equal. BODYROK is designed to deliver the most effective, efficient, and enjoyable Pilates workouts available today. Here’s why clients choose us:
- Efficiency: Get the results of a 60-minute workout in just 45 minutes with our custom reformers.
- Immersive Studios: Train in premium environments featuring cutting-edge lighting and sound that make workouts energizing and fun.
- Expert Instructors: Our team provides personalized coaching, motivation, and modifications so every client feels supported.
At BODYROK, Pilates isn’t just a class—it’s an experience.
Build Strength with BODYROK!
Pilates is good for so much more than just fitness. It transforms how you look, feel, and move. From core strength and flexibility to mental clarity and stress relief, the benefits of Pilates touch every part of life.
With BODYROK’s modern approach, you’ll experience all of these benefits faster, safer, and more effectively than anywhere else. Ready to thrive? Sign up for your first BODYROK class today and take advantage of our intro offers for new clients.