How Pilates Made Me a Better Lifter
I’ve always been a strength junkie. From my earliest days playing sports, I loved the idea of pushing my body, lifting heavy, designing workout plans, and seeing what my limits were. Whether it was on the field, in the gym, or programming something creative for my clients, training has always been my outlet.
Over the years, I gravitated toward barbell training. Squats, deadlifts, bench presses — that was my bread and butter. I’d sketch programs late into the night, tweaking rep schemes, loading patterns, accessory work. Strength was my identity. But as I got stronger, I started noticing small inefficiencies holding me back: my core would “leak” energy on heavy lifts, my movement in deeper ranges felt unstable, and I’d leave sessions with a lower back that felt more fatigued than my glutes or hamstrings.
That’s when Pilates and structured core work became more than just “extras.” I started teaching Pilates at Align (even without a formal certification yet), and I immediately noticed how different my body felt when I consistently included Pilates-style core work. This year, I decided to take it further and began doing weekly reformer Pilates classes at The Body Hub here in Barrie — and I’ve been hooked ever since. The difference has been incredible: I feel stronger through deeper ranges of motion, more stable under the bar, and even less beat-up after heavy training sessions.
If you’re a lifter who thinks “core work is optional,” this might be the missing piece in your program.
Why Core & Pilates Aren’t Just “Extras” — They’re Foundations
When most people hear the word “core,” they think “abs.” But your core is far more than a six-pack. It’s a 360° system of muscles that work together to stabilize your spine, pelvis, and rib cage. These muscles include the transversus abdominis (TrA), internal and external obliques, multifidus (deep spinal stabilizers), erector spinae, quadratus lumborum, diaphragm, and pelvic floor. Together, they form what many researchers call a “core canister” or “pressure vessel.”
The transversus abdominis is the deepest layer of your abdominals, wrapping around your torso like a corset. Its job is to stiffen the spine and pelvis by creating intra-abdominal pressure. When it activates just before movement, it provides a strong, stable base — which is critical when you squat, deadlift, or press overhead. The internal and external obliques help you resist unwanted twisting and side-bending, while the multifidus provides segmental control of the spine, keeping individual vertebrae aligned under load. The diaphragm and pelvic floor also play key roles by controlling breathing and pressure in the “core canister,” supporting your spine from top to bottom.
When this system is firing properly, it prevents “energy leaks.” That means the force generated by your legs and hips travels efficiently through your trunk and into the barbell, instead of being lost in wobble, twist, or collapse. In daily life, this same system keeps you steady when you carry groceries, climb stairs, or pick up a heavy box.
This is where Pilates comes in. Pilates focuses on precision, control, and initiating movement from the center of the body — what Joseph Pilates called the “powerhouse.” Many Pilates exercises are designed to activate the deep stabilizers first (especially the TrA), teaching you how to pre-stabilize before you move your arms or legs. The controlled breathing patterns in Pilates also integrate the diaphragm and pelvic floor, reinforcing that full “core canister” effect.
Research backs this up. A 2024 study in Frontiers in Physiology found that six weeks of Pilates-based core stabilization training significantly improved activation timing and thickness of the TrA and internal oblique muscles, compared to a control group. Another review published in Scientific Reports in 2025 found that Pilates training improved overall muscle strength, endurance, and functional performance — even in trained populations. And a study in the International Journal of Exercise Science showed that core-specific training improved lower-limb strength performance, which directly benefits barbell lifts like squats and deadlifts.
In short, Pilates isn’t just about flexibility or “toning.” It retrains how your core works — improving timing, strength, and coordination of the deep stabilizers — so your body can express more power safely and efficiently. For lifters, this can mean better bracing, more stability at the bottom of a squat, and fewer tweaks or injuries over time.
A Quick Look at the History of Pilates
Pilates was developed by Joseph Pilates in the early 20th century. Joseph was a German physical trainer who grew up sickly with asthma and rickets, which inspired him to study anatomy, gymnastics, yoga, martial arts, and even animal movement patterns to make himself stronger and healthier.
During World War I, while interned in England, he began developing his method to help rehabilitate injured soldiers — even attaching springs to hospital beds so patients could exercise while lying down. This early innovation became the foundation for the Pilates Reformer, the spring-based equipment we still use today.
When Joseph immigrated to New York in the 1920s, he opened a studio near the New York City Ballet. Dancers were among his first clients, using his method to recover from injuries and improve performance. Word spread, and Pilates became known as a system for developing long, lean muscles, strong posture, and efficient movement.
Today, Pilates is practiced worldwide, from mat classes to high-end studios with reformers, towers, and chairs. While it has roots in rehabilitation and dance, it’s now used by athletes, lifters, and everyday people to build strength, stability, and mind-body awareness — making it the perfect complement to modern strength training.
Why Pilates Compliments Strength Training (But Doesn’t Replace It)
One of the biggest misconceptions I hear is that Pilates is strength training. While Pilates absolutely builds strength — especially in the deep core and stabilizing muscles — it’s not progressive strength training in the same way barbell or dumbbell work is.
Pilates focuses on control, alignment, and stability through mostly bodyweight resistance or spring-based tension. This is amazing for developing neuromuscular control, improving joint positioning, and building endurance in smaller stabilizing muscles. It teaches you how to move well, connect to your breath, and activate the right muscles at the right time.
Strength training, on the other hand, uses progressive overload — gradually adding load, reps, or intensity — to create adaptations like hypertrophy (muscle growth) and increases in maximal strength. This is what drives big changes in muscle mass, bone density, and long-term strength capacity.
When combined, the two are powerful: Pilates gives you the foundation (better posture, stability, movement control), and strength training builds the structure (muscle size, maximal strength, power). Together, they create a more balanced, injury-resilient body. But it’s important not to replace one with the other — if your goal is to get stronger, Pilates should be used to complement your lifting, not take its place. Think of it as a tool to help you lift better, not a substitute for the barbell
A Beginner-Friendly Pilates Workout (No Equipment Needed)
If you want to try Pilates at home, here’s a simple 10–12 minute routine:
Hundred (Modified): Lay on your back, knees bent, feet flat. Curl your head and shoulders up, pump your arms up and down for 50 counts (work toward 100).
Single-Leg Stretch: Hug one knee in, extend the other leg long, switch sides for 10 reps each.
Bridge with March: Lift hips into a bridge, alternate marching your legs while keeping hips steady (10 per side).
Side-Lying Leg Lifts: 10 slow lifts per side, focusing on control.
Swimming (Prone Extension): Lie on stomach, alternate lifting opposite arm and leg, 10 per side.
Repeat for 2 rounds, moving with control and focusing on breath.
Your 3-Move Core Finisher (Gym-Friendly)
For lifters who want something quick post-lift, here’s a 3-round finisher:
Dead Bug – 10 per side (slow and controlled, feel the core “switch on”)
Side Plank with Hip Dip – 8 per side (lower and raise hips with control)
Bird Dog with Pause – 10 per side (pause 2–3 seconds at full extension)
Do this twice a week for 4–6 weeks and notice how your lifts feel more stable and powerful.
Local Recommendation & Pilates Studios Near Barrie
When I say The Body Hub is a game changer, I mean it. Located in Midhurst at 1179 Bayfield Street, The Body Hub offers boutique reformer and mat Pilates (plus yoga) in a welcoming, small-class environment. The instructors there have been amazing — they guide your form, offer personalized corrections, and create a safe, encouraging space to try new movements. My weekly reformer class there has helped me build strength in deeper ranges of motion and improved my stability under the bar.
But you don’t have to limit yourself to just one spot. If you want to try something new or mix up your routine, here are some other fantastic local options for reformer and mat Pilates:
Club Pilates Barrie — Located at 678 Veterans Drive, Unit 2, Barrie. They offer multiple class types for every level, from Intro to Reformer Fusion.
PURE Pilates Studio — A boutique studio in Barrie offering reformer Pilates, mat Pilates, barre, and private sessions with highly trained instructors
Pilatez (Pilates Playground) — A long-standing Barrie studio offering reformer, mat, and hybrid classes in a friendly, community-focused setting.
FIT Studio & Kickboxing Club — Located at 18 Cundles Road East, Barrie. A great option if you want reformer Pilates in a more traditional gym environment.
Journey in Motion — Located in Midhurst, offering over 40 reformer Pilates classes per week plus barre — perfect for building a consistent routine.
If you’ve been curious about trying Pilates, one of these studios is a great place to start. Most of them offer intro packages or first-class discounts so you can test it out before committing.
Final Thoughts
When I look back at my training journey — from athlete to heavy barbell lifter to personal trainer — the common thread has always been growth. But some of my biggest breakthroughs didn’t come from adding more weight to the bar — they came from strengthening the foundation beneath it.
Pilates and dedicated core work aren’t just for people who want “toned abs.” They’re performance enhancers. They help you lift better, recover faster, and move with confidence.
For me, Pilates has become a creative outlet too — a chance to slow down, focus on control, and connect with my body in a way that balances out my love of heavy lifting. It has made me a better lifter, a better coach, and honestly a healthier athlete overall.
If you’ve been skipping core work or dismissing Pilates as “just stretching,” give it a try for a month. Start with the at-home routine above or check out a beginner reformer class. I think you’ll be surprised by how much better you feel under the bar.
I’d love to know — do you currently do Pilates or core-specific work? Hit reply and tell me about it.
Hope that helps!
Happy Exercising,
Robyn
References
Frontiers in Physiology. (2024). Effects of Pilates training on deep core muscle activation and functional movement. Read study
Scientific Reports. (2025). Systematic review: The impact of Pilates training on muscle strength, endurance, and functional performance. Read study
International Journal of Exercise Science. (2023). Acute effects of core stability training on lower-limb strength performance. Read study
PubMed Central. (2019). Transversus abdominis and core stabilization: Anatomy and clinical relevance. Read article
MDPI Journal of Functional Morphology and Kinesiology. (2024). Ultrasound imaging of core muscle thickness during common core stability exercises. Read study
International Journal of Sports Physical Therapy. (2022). Systematic review: Effectiveness of core stability exercises in patients with nonspecific low back pain. Read review