Can Pilates Count as Strength Training? Let’s Debunk the Myths

Our Thrive classes and Private Pilates lessons are all about building strength

What real strength-building looks like — and why not all Pilates is created equal.

At HEILEN, we’re often asked:“Is Pilates enough to build strength?”

The answer? Yes — when it’s done with the right intention, progression, and clinical understanding of the body.

But here’s the catch: not all Pilates is programmed for strength.

In this post, we’re breaking down common myths about Pilates and strength training, sharing what the science says about building muscular strength (especially in midlife), and helping you ask the right questions when choosing a Pilates studio to support your goals.

Myth: “Pilates is just stretching and core.”

While Pilates is known for its core emphasis and mobility work, when taught intentionally, it’s also a powerful tool for whole-body strength — especially in small-group or 1:1 formats.

However, many large-format or flow-based classes lack the load, tempo, and progression required to build measurable strength. This means that without these elements, your Pilates session might be supportive, but not strength-focused.

What the Research Says About Strength Training

• From age 30, adults lose 3–8% of muscle mass per decade. After 60, that decline accelerates — impacting posture, mobility, and metabolism. [Source: Harvard Health]

• The Australian Physical Activity Guidelines recommend at least 2 sessions per week of strength-based training for adults, including resistance or bodyweight exercise. [Source: Department of Health, Australia]

• Strength training is shown to reduce risk of osteoporosis, falls, cardiovascular disease, and type 2 diabetes — and it significantly improves mental wellbeing. [Source: WHO]

What Actually Builds Strength?

True strength training includes:

• Time Under Tension – Controlled movements that activate muscle fibres fully

• Progressive Overload – Gradually increasing resistance or challenge over time

• Repetition Ranges – 6–12 reps with resistance that leads to fatigue by the final rep

• Rest and Recovery – To allow muscle adaptation and rebuilding

• Whole-Body Integration – Especially when aiming to support posture and stability

At HEILEN, our Thrive and Clinical/Private sessions are designed with these principles in mind. We use springs, props, apparatus, and purposeful cueing to challenge muscle systems safely and progressively — whether you’re training for resilience or recovery.

Checklist: What to Look for in a Strength-Focused Pilates Studio

If you’re choosing Pilates for strength, ask these:

• Does the class include external resistance (springs, bands, dumbbells)?

• Is the instructor trained in clinical or rehabilitation-based Pilates?

• Are the reps, sets, and tempo adjusted to suit strength building?

• Is there a focus on progressive overload over time?

• Will you receive personal feedback in a small group or private setting?

• Are your goals tracked or discussed beyond the first session?

If the answer to most of these is no — it might not be the right space for strength.

How HEILEN Does Strength — Differently

Our approach to strength training is:

• Clinical

• Individualised

• Nervous system-aware

• Purposefully designed for bodies navigating pain, fatigue, or transition

We don’t throw you into a fast-paced workout and call it strong. We build strength from the inside out — through breath, control, stability, and appropriate resistance.

Why Pilates Is the Smartest Place to Start Strength Training

If you're new to strength training — or returning after injury, fatigue, or time away — Pilates offers a safe, intelligent, and incredibly effective foundation.

Here’s why:

• Breathwork: Learning to breathe well improves core engagement, stability, and helps regulate the nervous system — crucial for recovery and performance.

• Postural Awareness: Pilates teaches you to move with alignment, reducing compensations that can lead to strain or injury during strength training.

• Appropriate Tension: You'll learn when to activate and when to release — mastering the subtle art of working smarter, not just harder.

• Balance & Coordination: These skills are key for progressive load and functional strength — especially as we age.

• Mind-Muscle Connection: Pilates builds body awareness, helping you feel and control each rep with purpose — a major strength-training advantage.

• Joint Stability: Clinical Pilates supports smaller stabilizing muscles that protect joints and reduce injury risk under load.

At HEILEN, we integrate all of this into our small-group and private sessions — so your strength journey starts with clarity and care.

Strength doesn’t begin with a barbell. It begins with awareness.

Want to Start Building Strength in a Supportive Way?

We’d love to guide you. Try The HEILEN Week — 7 days of unlimited small-group classes (Mat, Reformer & Studio) and discover how calm, clinically-informed movement can feel strong.

The HEILEN Week

Want to Accelerate Your Strength Goals? Start with The HEILEN Intensive

If you're working with an injury, returning to movement after a break, or have specific strength goals — private clinical Pilates is the most effective place to begin.

The HEILEN Intensive is our signature 1:1 introductory series. It includes:

• A comprehensive clinical movement assessment

• 3 private apparatus sessions tailored entirely to your body and goals

• A quiet, focused environment for technique correction and strength progression

• Expert insight into your biomechanics, alignment, and energetic patterns

You’ll walk away with clarity, confidence, and a personalised path forward — whether that continues in private sessions or transitions into our small group Thrive or Studio classes.

For strength that’s sustainable, safe and strategic — start here.

The HEILEN Intensive