Why do Pilates if it's not traditional 'strength' training (hint... it's SO much more besides)?

There has been much recent debate on whether the form of movement I am biased towards, the Pilates method can be considered 'strength' training which we know as highlighted even more recently is really something we should be doing to have a significant effect on improving bone strength and more besides,

I believe it's crucial for Pilates instructors to act with integrity and be honest about what the method entails and what it does not, helping clients determine if Pilates is suitable for them. I am convinced that the method can benefit both the body and mind in numerous ways, serving as a fundamental component of physical and mental well-being. However, there are more effective ways to enhance essential 'strength,' and we should include a range of training modalities in our routine to achieve optimal fitness and health.

Before continuing, let's examine the definition of strength training as provided by the recognized organization ACSM, which describes muscular strength as follows:

"The ability of a muscle group to exert maximal force against a resistance"

In other words, it refers to the greatest amount of force a muscle can exert in a single contraction against a substantial load, such as lifting an extremely heavy weight to failure (one rep max).

Indeed, certain Pilates exercises from both the classical/Contrology and contemporary repertoires, whether performed on the mat or using apparatus, do involve exerting some force (such as the Pilates push-up or movements on the reformer with spring tension). However, we never push to the point of failure. Instead, our emphasis is on the quality of the movement, prioritizing precision and control above all else.

However, I believe it may depend on where you start. If you're new to exercise and have never lifted weights in the traditional sense, practicing Pilates will lead to some level of strength enhancement.

We understand that Pilates doesn't involve strength training like traditional weightlifting with maximal force, but can it still be classified as 'resistance' training?

The answer is yes if it incorporates additional load from external stimuli like the apparatus springs, resistance bands, the 'magic circle,' or bodyweight compound movements that involve lifting your own body weight, such as the Pilates Push Up or Leg Pull.

But since we aren't applying maximum force to the body, what is the advantage?

While Pilates might not increase muscle mass as rapidly or effectively as traditional heavy weightlifting, it can definitely help us develop some muscle strength-endurance. According to ACSM, the definition of 'strength endurance' is;

"The ability of a a muscle of muscle group to exert force repeatedly over a period of time"

According to this definition it is essentially the capacity to perform a series of repetitions with a given resistance without excessive fatigue.

This is definitely achievable through the Pilates method. We're not working against maximal load, but there is resistance, even if it's just an arm or a leg away from the midline (center), which will undoubtedly build 'core' strength-endurance over time. Muscular endurance training, especially when focusing on exercises that engage multiple muscle groups simultaneously (as seen in more integrated Pilates movements), can provide sufficient stimulus to target 'type 1' muscle fibers and create a toned appearance, alongside a healthy diet and other forms of exercise.

Developing strength-endurance is essential for improving our performance in daily tasks and in sports that demand prolonged effort, such as cycling, climbing, or certain martial arts.

If you're already engaged in effective strength-endurance training at the gym, why incorporate Pilates as well?

Engaging in Pilates provides us with benefits beyond just strength training...

I firmly believe in the method's magic, which resides in the distinctive stimulus it generates for the mind-body connection through the principles applied to movement.

I am passionate about every type of movement. Movement is medicine, and we should promote it in all its variations. I enjoy dancing, resistance, and pure strength training at the gym. I also love jogging, walking, and general mobility training. However, I firmly believe that the awareness gained from learning and practicing the Pilates method (and I'm emphasizing "method" for a reason, which I will explain) serves as the foundation for all other movement practices.

What do I mean by the Pilates method? Method teachers adhere to the original principles and foundations of Pilates, which have been passed down through generations for good reason—methods and philosophies that endure usually have a significant impact. By applying these principles to their teaching, Method teachers genuinely help clients improve their movement over time. These principles were initially outlined in Joseph Pilates' work, 'Return to Life through Contrology,' first published in 1945.

Possibly controversially, I firmly believe that regardless of the 'path' we choose in teaching Pilates, it is not the movements themselves that make Pilates such a powerful approach. Instead, it is the application of its principles and method that truly matters. Otherwise, we are merely teaching body-weight or other resistance exercises, which can be done elsewhere, without misleading the public into thinking that what we offer is Pilates.

While today they may vary slightly between schools, here are the 6 main principles along with my interpretation of each:

Control

Engaging in Pilates exercises, whether on the mat or using apparatus, involves working against gravity with precision and mindfulness. This approach allows us to operate within a supportive range of motion and build genuine strength-endurance. The slower the exercises are performed, the more we enhance strength-endurance by targeting the type 1 muscle fibers previously discussed. Joseph Pilates aptly named his method 'Contrology'—the 'science of control'.

Precision

To place the body to a certain exact position at the beginning is a challenge but routine

The technique ensures control over the movement, allowing for precise execution of the exercise. Precision is essential both in the setup and during the execution of the movement.

Concentration

In many forms of exercise, you can "switch off." However, with Pilates-based exercises, each movement involves a thought process and is guided by the mind. It's known as the thinking way of moving. This requires a mind-body connection, and by practicing this principle, we learn to block out often unhelpful thoughts. When was the last time you focused solely on yourself? In this way, Pilates isn't "relaxing" in the traditional sense; it is focused. The more we practice focus, the more present we become. Through concentration, we engage in skill-based learning, developing new neural pathways from the messages exchanged between the brain and body in feedback loops. The more we concentrate, the more likely we are to work with control and precision.

Centring

With the significant shift in the fitness industry towards 'functional exercise' programs that enhance daily activities, the torso and back demand considerable attention, often being the weakest links. In Pilates-based exercise, your core was initially called the "Power House". Every exercise is managed by the contraction of the abdominal muscles. In modern practice, there is a particular emphasis on stabilizing deeper muscles (transverse abdominis, pelvic floor, diaphragm) first to support the body from the inside out and to prevent overuse and compensations by the larger, 'global' movers.

Breathing

Breathing plays a crucial role in this technique, often being the most challenging aspect to master, yet it is one of the most essential. The key rule to keep in mind is to exhale during the greatest effort (which can vary from person to person) to help connect to the center and support the load. We practice 'lateral and thoracic' breathing (involving the back and sides of the ribcage) for a full lung breath on the inhale, followed by a gentle contraction of the deeper, stabilizing 'core' muscles that naturally occurs on the exhale. However, I always emphasize that the only incorrect breath is one that is held!

Flow

Pilates exercises involve continuous motion, similar to a wheel that turns at a consistent speed throughout its cycle and range of movement. We coordinate with the breath to generate movement. By applying and practicing other principles during these movements, one can achieve a 'flow state'. This allows us to feel fully present and connected with our body, which can be incredibly effective for enhancing focus. In my view, it enables the body to truly reset. Everything flows naturally, without force.

Other principles often cited include coordination with many of the intermediate level movements challenging this and 'routine' - literally practice makes perfect, then we can progress.

Do you see how applying Pilates principles can offer us much more and lead to genuine holistic wellbeing? It provides strength and endurance, mobility, and through concentration, it fosters skill development and new neural pathways, aiding in stability and other motor skills. It is a complete integration of mind, body, and spirit, just as Joseph Pilates envisioned.

It's unfortunate and truly astonishing to me that many teacher training organizations are now preparing new teachers without imparting any knowledge of the history, traditional movements, or the principles of Pilates. Although I am not a traditional 'classical' teacher, I firmly believe in maintaining the method's integrity. What also surprises me is that many of those offering 'regulated' and accredited Pilates 'qualifications' often have minimal or no experience in actually teaching the method to the public over a significant period. Some 'educators' have only completed a basic teacher training without any practical teaching experience, and they are responsible for training new teachers. How is that possible?

To gain a deep understanding as a participant or as an aspiring teacher aiming to offer your clients more than just movement instructions, it's essential to verify the credentials of those conducting the sessions, whether you're attending a class or choosing a training organization for your qualification.

Additionally, if your primary goal is to build strength, there are more effective and accessible options than a 'fitness Reformer' class, which hardly resembles authentic Pilates practice.

While Pilates may not appeal to everyone, learning from a skilled and experienced instructor can help you discover a deeper practice that transcends mere 'fitness.' It offers a comprehensive transformation that enhances all aspects of life, building not only physical strength but also mental resilience to navigate life's challenges more effectively.

Every type of exercise is crucial for overall fitness, including cardiovascular, strength, skill-based, and flexibility exercises. However, I believe the best form of exercise is the one that is most accessible and enjoyable for you, as it will help you navigate life more effectively and for a longer time. This should always be the main focus.

I believe the Pilates method is a practice that anyone can safely engage in. By applying its principles, this approach, with regular practice, genuinely enhances both mental and physical strength. That's where the magic happens.

Thank you for reading.

All the Pilates love,

Leanne Hendry

Leanne has been involved with the physical wellbeing spaces for 20 plus years with qualifications and experience as a PT, Sports Therapist and comprehensive Pilates Teacher and educator together with being involved in Ofqual regulated qualification development.

Leanne is also a registered comprehensive Pilates Teacher with the Society for the Pilates Method (SPM) who work with teacher training organisations to uphold the integrity of the Pilates method.