Pilates build muscle

Pilates was originally created by Joseph Pilates as a practice that aimed to increase muscle strength through body weight. It is currently considered a type of physical conditioning that can be used to improve physical fitness by finding a balance between the body, mind and spirit.

To feel the full benefits of Pilates, it is recommended that its exercises be completed following its key principles, which include concentration, control, centralisation, fluidity, precision and breathing. Despite its original objective, today Pilates is best known for improving flexibility, balance, motor coordination, posture and mental health.

Many reviews have been done showing the benefits of Pilates, such as weight loss and increased muscle mass, but the practice of Pilates to increase strength is still little known.

What the experts say

In November 2022, in what is believed to be the first systematic review of Pilates pitted against other types of exercise for building muscle strength, researchers found the evidence was too low to state whether Pilates was the most effective exercise method. That’s not to say Pilates doesn’t have its benefits! This first study was unable to say with certainty that Pilates is better than other types of exercise for building dynamic strength, isometric strength, resistance strength, balance and flexibility. However, when researchers examined the difference between doing Pilates regularly and doing no physical activity at all, the results were starkly different…

Improved strength and flexibility

After reviewing other systematic studies, the researchers concluded that Pilates may be effective for increasing muscle strength and improving flexibility and balance when compared to no activity at all. The researchers also found that, in another review analysing the benefits of Pilates in young people aged 21 years and under, a large improvement was observed in muscle strength and flexibility.

However, if you want to build muscles for a bulkier body, adding weight training to your workout regime would get better results. In fact, combining weight training with Pilates is recommended by many trainers and coaches. Pilates would give you an edge by activating often-neglected muscles, like the inner hip muscles. This approach will often help you get the results you desire faster, too.

Great for lower limb strength

When it comes to lower limb strength and Pilates, a systematic review involving the elderly found it is great for lower limb strength when compared to no activity at all. It was also found to be effective for increasing flexibility in the hip, lower back, and arms, with benefits noted in balance too. In another study comparing Pilates to no activity at all, a large improvement was observed in muscle strength, while the researchers found a moderate improvement in static and dynamic balance.

The answer?

While the jury may still be out when it comes to definitively stating that Pilates is better than other types of exercise for building muscle strength, it has been found to be considerably better than taking no action at all. So it seems fair to conclude that Pilates is an effective method to enhance muscle and body strength and overall control. And if you want to build muscle bulk as well as increase strength, combining weight training with Pilates could be an effective way of achieving your goal.

Pilate's equipment for your home

If you’re thinking of taking up Pilates or enhancing your current routine, we have all the advanced Pilates equipment you need to get started and grow your muscle strength. Enjoy the benefits and feel stronger and healthier in your body. Shop online at Gymkit for a smooth checkout and delivery experience.