Pilates vs Strength: what’s the real difference (and why you probably need both)
Clients often ask me, “Should I focus on Pilates or strength training? Which one will actually make me stronger and more confident?”
And my answer is rarely one or the other. While Pilates and strength training overlap in some ways, each has a unique role in supporting your body. Understanding how they work together rather than in competition is the key to moving, feeling, and performing your best at any age.
Whether you’re returning to exercise or trying something new, knowing what each practice offers - and why combining them delivers the best results - can transform how you move and how you feel.
What Pilates really does
Pilates focuses on activating your deep stabilising muscles, transverse abdominis, internal and external obliques, multifidus (small muscles along your spine), pelvic floor, and deep spinal stabilisers. These muscles are the foundation for:
Supporting posture and alignment
Stabilising joints during movement
Improving balance, coordination, and movement quality
Enhancing body awareness
By engaging these often-underused muscles, Pilates improves movement efficiency, reduces risk of injury, and prepares your body for more challenging, load-bearing exercises.
“Pilates lays the foundation for every movement you do.”
What strength training really does
Strength training applies resistance to challenge your larger muscles, stimulating growth and improving function. Key benefits include:
Building muscle mass and strength
Boosting metabolic rate
Supporting functional movement for everyday life
Where Pilates builds control, stability, and precision, strength training adds power, resilience, and load-bearing capacity.
The science of complementarity
The real magic happens when you combine Pilates and strength training. Your stabilising muscles (trained in Pilates) protect your joints and guide movement patterns, while your larger muscles (trained in strength sessions) generate power.
Without this foundation, lifting or challenging your muscles can feel awkward or even risky. Without strength training, stabilisers alone can only take you so far. Together, they create a body that’s strong, balanced, and confident.
“True strength starts from the inside out - stabilisers first, global muscles second.”
Why doing both makes you stronger, safer, and more confident
Combining Pilates and strength training:
Reduces risk of injury by stabilising joints during challenging movements
Improves posture and alignment, making daily movement easier
Boosts confidence in your body and what it can do
Improves body awareness (proprioception)
Supports longevity and resilience, helping you stay active at any age
Practical tips for combining Pilates and strength
2-3 Pilates sessions per week to improve movement quality and awaken stabilisers
2 strength sessions per week to build functional muscle power
Prioritise quality over quantity - precise movement beats high volume
Try doing a strength session after Pilates, when stabilisers are engaged and ready
Even small changes in your weekly routine can deliver noticeable results.
So, are you ready to experience the benefits of combining Pilates and strength? Let me guide you through both modalities so you can build strength safely, efficiently, and confidently. Explore my Pilates classes and Strength Training programme to find out more.