Pilates Muscle-Building Potential: A Comparison with Other Workouts

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Pilates — often associated with flexibility, core strength and graceful movements — may not be the first exercise that comes to mind when you think of muscle building. However, it’s time to debunk the misconception that Pilates is exclusively for toning and sculpting. In this article, we delve into the question: Can Pilates build muscle?

Furthermore, we’ll compare Pilates’ muscle-building potential with other popular workouts to provide a well-rounded perspective on its effectiveness.

Understanding Pilates as a Muscle-Building Exercise

Targeted Muscle Engagement

Pilates is designed to engage various muscle groups simultaneously. While the emphasis is on core strength, Pilates exercises involve muscles throughout the body. From the powerhouse of the core to the extremities, Pilates encourages holistic muscle activation.

Resistance Training in Pilates

The use of specialised equipment, such as reformers and resistance springs, adds an extra dimension to Pilates. Resistance training is a key component of muscle building, and Pilates incorporates it effectively, challenging muscles in a controlled manner.

Isometric Contractions

Pilates often involves isometric contractions, where muscles are engaged without changing length. This sustained tension contributes to muscle endurance and strength, making Pilates a dynamic form of resistance training.

Comparing Pilates to Other Workouts:

  1. Pilates vs. Weight Training: While traditional weight training is renowned for muscle hypertrophy, Pilates offers a different approach. Pilates focuses on elongating muscles, creating lean strength, and improving flexibility, making it a complement rather than a substitute for weight training.
  2. Pilates vs. High-Intensity Interval Training (HIIT): High-Intensity Interval Training is celebrated for its calorie-burning capacity and cardiovascular benefits. Pilates, although lower in intensity, complements HIIT by targeting specific muscle groups and fostering muscle balance, which is essential for injury prevention.
  3. Pilates vs. Bodybuilding: Bodybuilding is synonymous with muscle mass development. Pilates, on the other hand, emphasises functional strength, toning, and flexibility. Both have their merits, and incorporating Pilates into a bodybuilding routine can enhance overall physical fitness.

The Comprehensive Benefits of Pilates

Pilates was originally created by Joseph Pilates as a practice that aimed to increase muscle strength through body weight. It is currently considered a type of physical conditioning that can be used to improve physical fitness by finding a balance between the body, mind and spirit.

To feel the full benefits of Pilates, it is recommended that its exercises be completed following its key principles, which include concentration, control, centralisation, fluidity, precision and breathing. Despite its original objective, today Pilates is best known for improving flexibility, balance, motor coordination, posture and mental health.

Improved Posture and Alignment

Pilates not only builds muscle but also promotes proper posture and spinal alignment. Strengthening the core muscles contributes to better body mechanics and reduced risk of injury.

Enhanced Flexibility

Unlike some muscle-building exercises that may compromise flexibility, Pilates actively promotes it. The controlled movements and stretches contribute to increased flexibility, a crucial aspect of overall fitness.

Mind-Body Connection

Pilates emphasises a mind-body connection through mindful movements and breath control. This holistic approach enhances overall well-being, making the exercise not just physically rewarding, but also mentally invigorating.

What Do the Experts Say About Pilates?

Many reviews have been done showing the benefits of Pilates, such as weight loss and increased muscle mass, but the practice of Pilates to increase strength is still little known.

In November 2022, the first systematic review of Pilates pitted against other types of exercise for building muscle strength was undertaken. Researchers found the evidence was too low to state whether Pilates was the most effective exercise method. But that’s not to say Pilates doesn’t have its benefits!

This first study was unable to say with certainty that Pilates is better than other types of exercise for building dynamic strength, isometric strength, resistance strength, balance and flexibility. However, when researchers examined the difference between doing Pilates regularly and doing no physical activity at all, the results were starkly different.

Pilates Improves Strength and Flexibility

After reviewing other systematic studies, the researchers concluded that Pilates may be effective for increasing muscle strength and improving flexibility and balance when compared to no activity at all. The researchers also found that, in another review analysing the benefits of Pilates in young people aged 21 years and under, a large improvement was observed in muscle strength and flexibility.

However, if you want to build muscles for a bulkier body, adding weight training to your workout regime would get better results. In fact, combining weight training with Pilates is recommended by many trainers and coaches. Pilates would give you an edge by activating often-neglected muscles, like the inner hip muscles. This approach will often help you get the results you desire faster, too.

Pilates is Perfect for Improving Leg Strength

When it comes to lower limb strength and Pilates, a systematic review involving the elderly found it is great for lower limb strength when compared to no activity at all. It was also found to be effective for increasing flexibility in the hip, lower back, and arms, with benefits noted in balance too. In another study comparing Pilates to no activity at all, a large improvement was observed in muscle strength, while the researchers found a moderate improvement in static and dynamic balance.

In conclusion

Pilates can indeed build muscle, albeit in a unique and balanced way. Its integration of resistance training, isometric contractions, and targeted muscle engagement make it a valuable addition to any fitness regimen. While Pilates may not replace traditional muscle-building exercises, it complements them, offering a holistic approach to strength, flexibility, and overall well-being. So, whether you’re a seasoned gym-goer or someone exploring different fitness avenues, consider incorporating Pilates into your routine for a well-rounded and effective workout experience.

While the jury may still be out when it comes to definitively stating that Pilates is better than other types of exercise for building muscle strength, it has been found to be considerably better than taking no action at all. So it seems fair to conclude that Pilates is an effective method to enhance muscle and body strength and overall control. And if you want to build muscle bulk as well as increase strength, combining weight training with Pilates could be an effective way of achieving your goal.

Pilates Equipment for Home

If you’re thinking of taking up Pilates or enhancing your current routine, we have all the advanced Pilates equipment you need to get started and grow your muscle strength. Enjoy the benefits and feel stronger and healthier in your body.