Pilates or weight lifting: Where should you start with strength?

Spend a little time watching fitness content, and you’ll hear two very enthusiastic arguments.

One person loves Pilates. She feels stronger, enjoys the classes, and has finally found exercise she wants to keep doing, alone or with friends.

Another argues aggressively that lifting heavy weights is one of the most important things you can do for your future health.

A few years ago, my husband encouraged me to start weight training, and I have definitely seen improvements in my life. But – I do love a pilates class. The fashion, music, and atmosphere make me want to keep coming back.

But as I age and with the limited time I have (!), I wonder:

If the goal is to build strength and preserve muscle as we get older, where should we start? What should I make a definite part of my routine if I only have (barely enough) time for one?

The research offers a useful answer: progressive resistance training has the stronger evidence base for building muscle and strength. Pilates can offer valuable benefits, but it might not create the same long-term results. Sorry pilates lovers 😥But, that doesn’t mean pilates is not the answer for you.

Here’s what that means in practice.

First, “stronger” can mean several things

Holding a position longer, lifting a heavier suitcase, and getting up from the floor more easily are different accomplishments.

Researchers distinguish between:

• Strength: How much force your muscles can produce.
• Muscular endurance: How long you can sustain or repeat an effort.
• Muscle size: How much muscle tissue you have.
• Power: How quickly you can produce force.
• Physical function: How those abilities translate into everyday activities.

A workout can improve several of these, but feeling challenged during a class doesn’t tell us precisely which adaptations it will produce.

That distinction matters when the promise shifts from “I love this workout” to “This is everything you need for healthy aging.”

What does the research say about longevity?

A 2022 meta-analysis of 16 prospective cohort studies found that muscle-strengthening activity was associated with lower risks of several outcomes, including death from any cause, cardiovascular disease, and diabetes. The risk reductions across these outcomes were roughly 10–17%. Combining strengthening with aerobic activity was associated with additional benefits. [1]

That is encouraging, but it requires two qualifications.

First, these were observational studies. People who strength-train may also differ in other ways that influence their health.

Second, this research doesn’t establish that heavy lifting makes people live longer than Pilates. It supports muscle-strengthening activity in an active life. It doesn’t settle a head-to-head longevity contest between exercise styles.

For that comparison, we have to look more closely at what each approach actually trains.

For building muscle, resistance training has the stronger evidence

Resistance training means working your muscles against a challenging force. That force can come from dumbbells, machines, resistance bands, or your own bodyweight.

In its 2026 position stand, the American College of Sports Medicine synthesized 137 systematic reviews involving more than 30,000 participants. Compared with no exercise, resistance training improved muscle size, strength, power, and multiple measures of physical function. [2]

One important principle is progression: as an exercise becomes easier, the training needs to remain challenging enough to support further improvement.

You might increase the resistance, perform more repetitions, or move to a more difficult variation. The appropriate progression depends on the exercise and your goals.

This is one reason weights and machines can be useful. They make resistance relatively straightforward to measure and adjust.

But “you should challenge your muscles” doesn’t mean “you must begin with a heavy barbell.”

Do we really need to lift heavy?

Heavier loads generally produce greater improvements in maximal strength. That makes sense: practicing lifting heavier things helps you become better at lifting heavier things.

Muscle growth, however, can occur across a wider range of loads when the training is sufficiently demanding. Research comparing lighter and heavier resistance shows that heavy weights aren’t the only route to building muscle. Many lighter-load studies involve sets taken to muscular failure, so the findings shouldn’t be interpreted as “any easy exercise will do.” [3]

Nor do they mean a beginner must train to failure.

ACSM’s current guidance emphasizes regular participation, appropriate effort, and a program you can sustain. Bands, bodyweight exercises, and home-based training can all be effective options. [2]

The useful starting question is: Can I perform this movement comfortably, challenge myself appropriately, and progress over time?

Where does Pilates fit?

Pilates isn’t one uniform workout.

A gentle mat class, a demanding bodyweight session, and a progressively challenging reformer program can ask very different things of your muscles. Springs may provide resistance or assistance depending on the movement.

Research gives us reasons to take Pilates seriously. Reviews in older adults have reported improvements in balance, flexibility, strength, and physical function compared with control groups. Those abilities matter for everyday life and healthy aging. [4]

But the evidence is mixed.

A 2024 review of 24 randomized trials involving 1,190 adults over 60 found insufficient evidence to recommend Pilates specifically for improving strength, endurance, and power. The strength findings were uncertain, and the quality of evidence was limited. [5]

That doesn’t prove Pilates cannot build strength. It means the research doesn’t justify confidently treating a typical Pilates program as equivalent to a well-designed muscle-building program.

It also matters that much of this evidence comes from older adults. We can’t automatically apply those results to younger people or every studio class.

If you enjoy Pilates, a useful question for your instructor is: How does this program progress, and which muscle groups does it challenge?

You may find that it provides some of your strengthening work while leaving other areas to supplement.

What if neither the weight room nor a Pilates studio appeals to you?

There are other ways to get started.

Weight machines offer adjustable resistance without requiring you to balance a free weight.

Resistance bands are portable and relatively inexpensive. A meta-analysis comparing elastic resistance with conventional equipment found no significant difference in strength gains in the included studies. That supports bands as a legitimate option, although every band workout won’t match every weights program. [6]

Bodyweight exercises can also provide substantial resistance. A wall push-up can progress toward a lower incline and eventually a floor push-up. The important question is whether the exercise remains appropriately challenging.

Structured strength classes can offer instruction and a regular appointment. Look for a program that helps you develop and track strength over time.

The equipment is a tool. What you do with it—and whether you continue—matters.

What would a sensible starting point look like?

For a generally healthy adult beginning strength training, the broad framework is simpler than social media can make it sound:

• Build toward strengthening all major muscle groups on at least two days a week.
• Start with movements and resistance you can manage with good technique.
• Progress as your capacity improves.
• Choose a setting, schedule, and type of instruction that make returning realistic.
• Keep room for aerobic activity, too. WHO recommends 150–300 minutes of moderate activity, or 75–150 minutes of vigorous activity, each week alongside strengthening. [2, 7]

Pregnancy, postpartum recovery, injuries, and medical conditions can change how that framework should be applied; individualized guidance can help.

You can also enjoy both Pilates and resistance training. A Pilates class doesn’t have to meet every fitness need to earn a place in your week.

What I take from the research is this: if preserving muscle is a priority, make sure your routine includes a deliberate, progressive way to challenge it.

Then build a life around that routine that you actually want to keep living.

What would you like to feel stronger doing—carrying your child, hiking, moving furniture, or something else entirely?

Hit reply. I’d love to hear.

With love,
Jacqueline

Research and further reading

[1] Momma et al. (2022). “Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases.”A systematic review and meta-analysis of cohort studies. Associations do not establish causation or demonstrate that one strengthening method extends life more than another. Read the review.

[2] American College of Sports Medicine (2026). “Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews.”The updated position stand and practical guidance emphasize effective, sustainable resistance training tailored to individual goals. Read the research abstract or ACSM’s summary.

[3] Schoenfeld et al. (2017). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training.”A systematic review and meta-analysis comparing training loads. Read the abstract.

[4] Fernández-Rodríguez et al. (2021). “Pilates improves physical performance and decreases risk of falls in older adults.”A systematic review and meta-analysis reporting benefits in several physical-performance outcomes compared with control groups. Read the abstract.

[5] Oliveira et al. (2024). “Effects of Pilates exercises on strength, endurance and muscle power in older adults.”A systematic review and meta-analysis highlighting uncertain findings and limitations in the available evidence. Read the abstract.

[6] “Effects of training with elastic resistance versus conventional resistance on muscular strength” (2019).A systematic review and meta-analysis examining elastic resistance as an alternative to conventional equipment. Read the abstract.

[7] World Health Organization — Physical activity recommendations.Guidance on aerobic activity and muscle strengthening across adulthood. Read the recommendations.