Pilates Is Trending Again—But Is It Enough on Its Own?
If you've been online recently, chances are you've seen someone doing a teaser or stretching on a reformer bed with dreamy lighting and matching grip socks. From TikTok influencers to boutique studios with 4-week reformer waitlists, Pilates is everywhere right now. It's being marketed as the key to getting toned, improving posture, and staying "long and lean"—but as a personal trainer, I think it's important to cut through the buzz and talk about what Pilates really is, what it does well, and what it doesn’t replace.
I’ll be honest: I think Pilates is a fantastic form of movement. It teaches body awareness, targets often-overlooked stabilizing muscles, and supports functional strength in a way that complements traditional weight training beautifully. But I also don’t believe it should replace strength training altogether—especially if your goals include getting stronger, changing your body composition, or building resilience as you age.
Let’s take a look at where this method comes from, why it's gaining traction again, and how to use it in a smart, sustainable way—plus, I’ll share a beginner-friendly Pilates mat workout you can try at home.
A Quick History of Pilates
Pilates was created by Joseph Pilates, a German physical trainer, in the early 1900s. Originally developed as a form of rehabilitation for injured soldiers during World War I, the method—then called Contrology—emphasized controlled movement, breath, and concentration to strengthen both the body and the mind.
While stationed at an internment camp, Joseph began experimenting with bed springs and resistance-based exercises for patients who were bedridden—this is what eventually evolved into the reformer machine. He attached springs to hospital beds to help patients rebuild strength through gentle resistance. That’s the origin of what we now know as reformer Pilates—and yes, it started in a hospital, not a luxury studio.
When Joseph moved to New York in the 1920s, he and his wife Clara opened a studio that quickly became popular among dancers, gymnasts, and performers. These athletes needed a way to build strength and control without compromising their mobility or elegance, and Pilates delivered exactly that.
For decades, the method stayed mostly underground—used in rehab settings and dance communities—until its recent explosion into the mainstream.
Why Pilates Is Having a Moment
Several reasons have led to its resurgence in the past few years:
Post-pandemic body awareness – More people are focusing on feeling better in their bodies instead of pushing harder in the gym.
Injury-friendly movement – Pilates is low-impact and often feels more approachable than barbell or HIIT workouts.
Social media appeal – It’s aesthetic, controlled, and looks elegant on camera.
Mental health connection – The breathwork and focus on mind-body awareness helps reduce stress and increase mindfulness.
Core obsession – Let's be honest, people love a good core burn.
The current trend favors reformer Pilates, but mat Pilates is just as foundational—and a lot more accessible.
Mat vs. Reformer: What’s the Difference?
Mat Pilates is typically done on the floor with just your bodyweight and maybe a small prop (like a Pilates ring or ball). The emphasis is on core strength, mobility, and controlled movement.
Reformer Pilates, on the other hand, is done on a machine with spring-loaded resistance. It offers more support and more challenge—depending on how you use it. Studios often market reformer classes as more advanced or results-driven, but the foundation of both styles is the same.
Both emphasize slow, intentional movement and alignment. Both are valuable.
A Sample Beginner Mat Pilates Workout
(Approx. 20 minutes. All planes of motion included.)
Warm-Up (Sagittal Plane Focus)
Cat-Cow Stretch – 6 reps
Pelvic Tilts – 10 reps
Shoulder Rolls – 5 forward, 5 back
Core Activation (Transverse Plane)
Supine Toe Taps – 10 reps per side
Dead Bug (arms + legs alternating) – 8 reps per side
Side-Lying Rib Cage Twist – 6 per side
Stabilizer Strength (Frontal Plane)
Side-Lying Leg Lifts – 10 per side
Modified Side Plank Hold – 20–30 seconds per side
Clamshells with a mini band (if available) – 12 per side
Mobility & Integration
Swimming (prone alternating arm/leg lifts) – 20 seconds
Roll-Up (use knees bent if needed) – 6 reps
Seated Spine Twist – 5 per side
Cool Down
Supine Figure 4 Stretch – 30s per leg
Supine Twist – 30s per side
Seated Forward Fold – 30s
This kind of sequence is great for beginners, but even advanced lifters will benefit from regularly revisiting these types of movements.
But Here's the Catch: It's Not Progressive Strength Training
While Pilates absolutely builds control, body awareness, mobility, and muscular endurance, it doesn’t create the same kind of stimulus needed for significant muscle growth (hypertrophy) or strength gains. That’s not a knock on Pilates — it’s simply about how the body responds to different types of stress.
👉 How strength training builds muscle and strength:
When you lift progressively heavier weights (think barbells, dumbbells, heavy bands), you apply a mechanical load that causes micro-tears in muscle fibers. The body repairs these fibers during recovery, making them thicker and stronger — that’s hypertrophy.
This progressive loading also strengthens bones, tendons, and ligaments, improving bone density, joint stability, and power production over time. The key is that the load increases over time (progressive overload), keeping your muscles adapting.
👉 How Pilates builds endurance and control:
Pilates focuses on precision, alignment, and low-load tension sustained over time. Instead of max loading, you’re working on:
Deep stabilizers (transverse abdominis, pelvic floor, multifidus)
Small hip rotators
Scapular stabilizers
Breath-driven core control
These areas often get neglected in heavy strength work, where larger, global muscles (like glutes, pecs, lats, quads) dominate the movement. Pilates strengthens those hidden players that help with joint stability, posture, and refined movement patterns.
👉 Where Pilates complements strength training:
✅ Helps you activate and engage your core more effectively in heavy lifts (e.g., squats, deadlifts, presses)
✅ Strengthens smaller stabilizers that protect joints under load
✅ Improves mobility in the hips, shoulders, and spine, supporting better lifting mechanics
✅ Enhances breath control, which can improve bracing and intra-abdominal pressure in strength work
✅ Addresses muscle imbalances that might develop when lifting heavy without accessory work
👉 What the science says:
A 2020 PLOS ONE meta-analysis found Pilates improves core endurance, flexibility, and postural control, but doesn’t significantly boost muscle strength like traditional resistance training. (Source)
A 2021 Journal of Strength and Conditioning Research study showed Pilates improved balance and movement control, but not max strength.
The Bottom Line
Pilates isn’t meant to replace progressive strength training, but it’s a brilliant complement. Together, they help create a body that’s not just strong, but stable, mobile, and resilient. Think of Pilates as the glue that helps your strength training stick — keeping you moving well, preventing injury, and building a body that feels as good as it looks.How to Make the Most of Pilates (Without Replacing Your Lifts)
From a trainer's lens, here’s where Pilates fits best:
✅ As an accessory to strength training
✅ To improve core stability and breath control
✅ To isolate underused muscles like the glute med, TVA, and deep rotators
✅ As a low-impact day or recovery tool
✅ To improve mobility in your hips, shoulders, and spine
But if you’re only doing Pilates and hoping for full-body strength and hypertrophy? You're going to hit a wall. It doesn't provide enough external load, eccentric control, or compound movement integration to truly build strength in the way your body needs for resilience, longevity, or serious performance.
I’m a fan of Pilates—and I teach some of these principles in my own sessions. But it’s not a magic solution, and it’s not meant to replace foundational strength training. If anything, the current hype is a great reminder that movement doesn’t always have to be intense to be effective. You can slow down, focus on form, and still move with intention.
Just don’t stop there.
If you’re looking for a well-rounded, sustainable routine, find a way to combine Pilates with progressive resistance training, restorative movement (like walking or yoga), and enough recovery to actually grow from your workouts.
Your body will thank you for the variety—and you’ll likely feel stronger and more balanced than ever before.
Hope that helps,
Happy Exercising!
Robyn
References
Campos de Oliveira, L., Gonçalves, M., & de Abreu, D. C. C. (2015). Pilates method in the treatment of chronic low back pain: A systematic review of randomized controlled trials. Brazilian Journal of Physical Therapy, 19(3), 190–199. https://doi.org/10.1590/bjpt-rbf.2014.0109
Kloubec, J. A. (2010). Pilates: How does it work and who needs it? Muscles, Ligaments and Tendons Journal, 1(2), 61–66.
Cruz-Ferreira, A., Fernandes, J., Laranjo, L., Bernardo, L. M., & Silva, A. (2011). A systematic review of the effects of Pilates method of exercise in healthy people. Archives of Physical Medicine and Rehabilitation, 92(12), 2071–2081. https://doi.org/10.1016/j.apmr.2011.06.018
Wells, C., Kolt, G. S., & Bialocerkowski, A. (2012). Defining Pilates exercise: A systematic review. Complementary Therapies in Medicine, 20(4), 253–262. https://doi.org/10.1016/j.ctim.2012.02.005
PLOS ONE. (2020). The effectiveness of Pilates exercise in people with chronic low back pain: A systematic review. PLOS ONE. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0232708
Journal of Strength and Conditioning Research. (2021). Comparison of Pilates and traditional resistance training on strength and postural control outcomes. J Strength Cond Res.