**PSA for All You Pilates Princesses**
Back again with another hot take: pilates is just mostly just a watered-down version of good strength training.
Allow me to explain.
When I look at pilates, what I see is essentially, a successful re-branded of simple gym movements. This trend is pretty common in fitness. Attach a fancy name or a unique tool, and suddenly, an ordinary movement becomes a must-try “methodology.” But when you strip away the branding, and look at pilates from a biomechanical point of view, you see that most pilates exercises are just underloaded variations of resistance training staples. This isn’t a bad thing—but it’s worth recognizing that most Pilates exercises are just underloaded variations of foundational movement patterns.
That part that gets me a little fired up here is the way that pilates plays into the myth that women should prioritize “toning” and “graceful movement” over real strength and performance. But as we know, women need load and are painfully underdosed when it comes to strength training. Resistance training works because of progressive overload—a principle that challenges your muscles with heavier loads over time. This is how you get stronger, improve mobility, and build resilience. Pilates, on the other hand, leans heavily on bodyweight exercises or light resistance. Yes, you will likely feel a “burn”, but that’s not the same as creating meaningful adaptations in your muscles. Love your pilates movements? Great. But imagine how much more effective they’d be with actual resistance.
While I have your attention, let’s clear up another misconception. Pilates is often hailed as the holy grail for mobility and flexibility. But good strength training does this *better*. Want to touch your toes? Work some Romanian Deadlifts. Looking to improve shoulder mobility? Get strong in a full-range overhead press. Full range of motion strength training doesn’t just build muscle—it improves how you move.
Don’t get me wrong—there are some things pilates gets right. Thoughtful, intentional movement? Yes, please. Core engagement? Fantastic. But here’s the thing: a well-structured strength training program emphasizes all of that *and* delivers the added benefit of heavier resistance. With strength training, you’re not just moving with intention—you’re moving with a purpose that builds strength, bone density, and functional capacity.
What I hope you take away from this post is this: there’s no magic in the pilates methodology. It’s not some superior or secretive way to train. If your goals include building strength, improving mobility, or feeling more capable in your body, you need to *load those movements.* Pick up a barbell. Swing a kettlebell. Pilates can be a fantastic supplement to your routine, but it’s not a replacement for the benefits of strength training. So, to all the pilates princesses out there: you’re already doing resistance training. Now it’s time to level up. Double dog dare you to trade those endless pulses for some more purposeful strength.