2 min readEnhancewell
Pilates can do a lot for your body, but Pilates alone may not be enough for everyone. Yep. We’re a Pilates studio, and we said it.
Think of this as a “yes, and” situation. Yes to Pilates, AND yes to strength training.
Pilates strengthens the core and improves flexibility, mobility, alignment, and balance. Strength training protects bone density, improves joint health, boosts metabolism, and (of course) increases strength.
Together, Pilates and strength training are the dream team. So how can you do it all, without feeling like a Ken doll whose full-time job is gym?
Can Pilates Also Be Strength Training?
Pilates combines bodyweight and resistance-style training. We incorporate weighted bars and resistance bands to add challenge and intensity beyond bodyweight moves. However, Pilates isn’t designed to replace the muscle-building effects of high-load weight training.
The benefits of strength training come from repeated load on the muscles that create micro-tears under pressure. During rest, these fibers repair themselves to become even stronger. Over time, you’ll find you can lift heavier weights, complete more reps, and finish a set with ease. In the words of the fabulous Kelly Clarkson, “What doesn’t kill you makes you stronger.” So keep on lifting!
Benefits of Adding Strength Training
I hear your excuses already. You don’t want to look like Arnold Schwarzzeneger in his prime. So why would you do weight training?
We hear it all the time. Women are especially afraid of “bulking up” if they do weight training. Do you want to know who does weight training? Celebrities like Hilary Duff, Victoria Beckham, Jennifer Aniston… the list goes on and on. And you’d neverdare describe Posh Spice as “bulky,” would you?
Strength training is a foundational tool for improving posture, increasing bone density, and maintaining strength. While this matters at all ages, it’s especially important as we age.
*How to Add Strength Training (Without Overdoing It) *
The current Physical Activity Guidelines for Americans by the Office of Disease Prevention and Health Promotion say, “Adults need 150 minutes of moderate-intensity physical activity a week. This can also be 75 minutes of vigorous-intensity or an equivalent combination of moderate- and vigorous-intensity physical activity. In addition, adults need at least 2 days of muscle-strengthening activity each week.”
Strength training isn’t about crushing yourself trying to bench 100 pounds. Instead, start small and focus on your legs, hips, back, abdomen, chest, shoulders, and arms—all the major muscle groups.
So what does that look like practically?
Monday: 50-minute Enhancewell Pilates class
Tuesday: 20-45 minutes of strength training
Wednesday: 50-minute Enhancewell Pilates class or a 25-minute vigorous-intensity run
Thursday: Rest day
Friday: 50-minute Enhancewell Pilates class
Saturday: 20-45 minutes of strength training
Sunday: Rest day
Rest days are recovery days. You do the work on the active days. On days without a scheduled workout, your muscles repair themselves after micro-tears. Remember: building muscle ≠ building bulk.
The most important part of your exercise routine is having one. Sign up for classes at Enhancewell Pilates, and ask our instructors how you can supplement what you’re doing in class for strength training.
It turns out… you can have it all!