Pilates vs Weight Lifting: Why You Don’t Have to Choose

For the longest time, I thought I had to pick a side. You could either be a “muscle mommy” lifting heavy dumb bells in the weight room, or a “Pilates princess” in a cute matching set stretched out on a reformer.

And while these stereotypes can be fun and playful, they can also be limiting.They make it seem like certain workouts are only “for” certain body types, aesthetics, or personalities. If you lift, you’re strong and intense, and if you do Pilates, you’re delicate and graceful.

But fitness doesn’t work that way. There’s no one-size-fits-all personality for movement. Every person deserves the freedom and health benefits of exploring all styles of training without feeling boxed in.

For years, I proudly claimed my spot as a gym girl. I loved chasing PRs, lifting heavy, and building strength. Pilates honestly sounded too slow and boring, not intense enough, and definitely not something I thought would get me results.

But then I tried it.

And boy was I wrong about it not being "intense enough..." I loved the way Pilates pushed me in a way weight lifting didn't- and was immediately hooked.

And now, instead of choosing, I love doing both. Combining Pilates and weight lifting has gotten me the best results out of any forms of exercise: physically, mentally, and hormonally.

Read on to learn about the benefits of both styles of movement, and check out some Sample Lifting & Pilates Weekly Splits I've put together for you to try!

The Benefits of Weight Lifting

• Strength & Muscle Growth → Lifting weights primarily trains type II (fast-twitch) muscle fibers, which are responsible for explosive power, speed, and strength. This builds lean muscle, increases bone density, and boosts metabolism.

• Hormonal Health → Strength training lowers cortisol (stress hormone), improves insulin sensitivity, and supports balanced estrogen and progesterone. For women, this means steadier energy, more consistent cycles, and more stable moods.

• Power & Confidence → There’s nothing like hitting a heavy lift to remind you of your own strength, and this powerful feeling transcends into all areas of your life.

  
  

The Benefits of Pilates

• Core Strength & Posture → Pilates strengthens stabilizer muscles and deeply engages the core, improving posture and alignment that directly carry over into weight lifting.

• Mind - Muscle Connection → By focusing on slow, controlled movements, Pilates sharpens body awareness and ensures every rep in the gym is more effective.

• Endurance & Recovery → Pilates primarily trains type I (slow-twitch) muscle fibers, which are built for endurance, stability, and control. These fibers support recovery, injury prevention, and long-term resilience.

• Hormone Regulation → Pilates emphasizes breath and nervous system regulation, reducing cortisol and promoting stress relief.

Mat vs. Reformer Pilates: A Quick Guide

Both mat and reformer Pilates are effective, but they offer slightly different experiences:

• Equipment

  • Mat: Just your bodyweight, or with light props like weights or bands.

  • Reformer: A sliding carriage with springs and straps that provide adjustable resistance. Solidcore classes are a great example, and lots of fun!

• Accessibility

  • Mat: Easy to do anywhere- at home, in the park, or while traveling.

  • Reformer: Typically requires a studio or home machine, making it less portable and more expensive.

• Focus

  • Mat: Builds deep core strength and body control using minimal equipment.

  • Reformer: Adds variety, resistance, and alignment work thanks to the machine setup.

• Best For

  • Mat: Beginners (though you can find very advanced mat pilates workouts as well), travelers, or anyone looking for a low-cost, versatile option.

  • Reformer: Those seeking more variety or an extra challenge.

    
    

Both styles build strength, flexibility, and stability, so the “best” choice really depends on what fits your lifestyle.

When it comes to Pilates, both mat and reformer workouts are highly effective. The main difference is that the reformer machine allows you to move into certain positions that aren’t possible with just your body. That said, you can still see amazing results from mat Pilates (which is actually my personal favorite!).

If you don’t have access to a studio, I highly recommend the YouTube channel Pilates by Izzy. Her workouts are perfect for at-home or on-the-go sessions, requiring only light hand weights or no equipment at all.

The Magic of Doing Both

Here’s the magic: these two forms of movement work with each other, improving your fitness in both.

As I’ve gotten stronger lifting weights, my Pilates practice has improved. I can hold positions longer, move with more control, and challenge myself with harder variations.

At the same time, Pilates has completely changed the way I lift. My form is cleaner, my posture is stronger, and my mind-muscle connection is next level. That means better results from the same lifts where I had hit a plateau for years.

By combining them, you’re training both type I (slow-twitch) and type II (fast-twitch) muscle fibers- creating a body that’s powerful and explosive, stable and enduring. It’s the ultimate recipe for strength, grace, and longevity.

Sample Lifting & Pilates Weekly Splits

Mixing Pilates and lifting is powerful, but your results depend on honoring your own body's needs and getting plenty of rest. Always listen to your energy, fuel properly, and don’t be afraid to scale back if life gets busy. And remember, consistency beats perfection every time!

Here are some sample ways to combine both styles depending on your schedule and goals. If you'd like to learn more about creating a holistic workout routine, that's a lot of what I work with clients on in my 1:1 coaching!

✨ Option 1: Beginner Split (2 - 4 days total)

• 1- 2 lifting days (1 upper + 1 lower, or 1-2 full-body)

• 1- 2 Pilates workouts

  
  

✨ Option 2: Balanced Split (4 - 5 days total)

• 2 lifting days (1 upper, 1 lower)

• 2 - 3 Pilates workouts

  
  

✨ Option 3: Strength-Focused (5 - 6 days total)

• 3 - 4 lifting days (1 - 2 lower, 1 upper, 1- 2 full-body)

• 2 Pilates workouts

  
  

✨ Option 4: Advanced (5 - 6 days total)

• 5 lifting days (2 lower, 1 - 2 upper, 1 - 2 full-body)

• 2 - 3 Pilates workouts, which can be done as shorter sessions on the same day as lifting (ex: lift in the morning, Pilates in the evening, or tack on a 20-minute mat flow after your lift).

  
  

The Takeaway

It's not about Pilates vs. Weight Lifting- it's about Pilates and Lifting. You don’t have to choose between being a “muscle mommy” or a “Pilates princess.” You can be both, and your body will thank you for it.

The strongest, healthiest version of you comes from embracing variety and moving in ways that build strength, flexibility, and joy. Don’t let yourself be boxed in by labels or stereotypes.

And this mindset extends far beyond fitness. You’re allowed to be both strong and soft, logical and creative, a lover of pop hits and old classics. Life gets a lot more powerful when you let yourself be “both/and” instead of “either/or.”

That’s what Pink & Powerful is all about- embracing every side of you.

Learn more about the Pink & Powerful approach to fitness