Does Pilates build muscle? Benefits and science explained

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If you’ve ever walked out of a Pilates class wondering “Does Pilates actually build muscle? you’re not alone. With reformer studios popping up everywhere and Instagram filled with core-crushing Pilates routines, it’s easy to assume this workout will sculpt visible muscle in no time. 

Many instructors even hype up the idea of “long, lean muscles” and “snatched abs,” which sounds amazing… but is it actually true?

Pilates does strengthen your body, improve endurance, and challenge muscles you didn’t even know existed, but its role in muscle hypertrophy (aka actual muscle growth) is a little more nuanced. And that’s where most people get confused.

Pilates looks gentle, but it burns. It uses bodyweight, resistance, and springs, yet somehow lighter often feels harder. So can it really help you build muscle the same way traditional strength training does?

In this article, we’ll break down the science behind Pilates, the types of muscles it targets, and how it compares to lifting weights. We’ll also explore how Pilates studios can showcase muscle-building programs more effectively, especially with the help of tools like Rezerv, which makes managing classes and programs way easier.

How Pilates works (Bodyweight, Resistance, and Reformer)

One of the coolest things about Pilates is how deceptively simple it looks. You’re not lifting heavy dumbbells or pushing barbells, yet your muscles light up in ways that feel almost surgical. That’s because Pilates relies on a mix of bodyweight, controlled resistance, and specialized equipment to challenge your muscles from angles you don’t usually hit in traditional training.

1. Bodyweight as resistance

Mat-based Pilates is all about using your own body as the load. Think planks, leg lifts, teasers, or slow-paced core sequences. These movements recruit stabilizing muscles, especially your deep core, and push your body to maintain control without relying on momentum. It’s a different kind of strength work that improves endurance and coordination while still creating tension in the muscles.

2. Added resistance through springs

Pilates equipment, especially the reformer, introduces spring-based resistance. But here’s the twist, more resistance doesn’t always equal “harder.” Springs can both assist and intensify exercises depending on the movement. Lighter springs often force your stabilizers to work overtime, which is why even the smallest adjustment can make your legs shake like crazy.

3. The Reformer and other apparatus

If mat Pilates is the warm-up, the reformer is the main event. This machine uses a moving carriage, straps, pulleys, and springs to create resistance in every direction. Unlike fixed-weight machines at the gym, reformer movements require constant control, balance, and precision. You’re engaging multiple muscle groups at once, improving mobility and increasing time under tension, both important for strength development.

There are also other pieces like the Cadillac, Wunda chair, and tower, each designed to challenge your body through unique patterns. All of them have one thing in common: they blend strength, flexibility, and control in a single movement.

So, does this type of training build muscle?

Pilates absolutely strengthens the body and builds muscular endurance. It trains your muscles to work smarter, activate evenly, and stay under tension longer. But when it comes to hypertrophy, the kind of muscle growth you get from lifting weights—the results depend heavily on class style, intensity, and whether you're truly pushing your muscles close to fatigue.

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Muscles targeted in Pilates

Pilates might look graceful and controlled, but the muscle activation behind those slow movements is no joke. The method is designed to work the entire body, with a strong emphasis on stability, alignment, and precise control. Because of that, Pilates often targets muscles that traditional workouts tend to overlook.

1. Core muscles 

If Pilates had a mascot, it would be the core. Almost every exercise, mat or reformer, starts with engaging your deep abdominal muscles:

• Transverse abdominis
• Rectus abdominis
• Obliques
• Multifidus and other spinal stabilizers

These muscles keep your spine supported and help you maintain control throughout the movement. This is why people often feel “tighter,” “more lifted,” or “more supported” after consistent practice.

2. Glutes and hips

Pilates loves challenging the gluteus medius, gluteus maximus, hip abductors, and hip rotators. Movements like leg circles, bridges, side-lying series, and reformer footwork train these muscles to fire correctly, which is a big reason Pilates is recommended for improving posture and reducing lower-back discomfort.

3. Upper body and postural muscles

While Pilates isn’t usually associated with big biceps, it absolutely strengthens:

• Shoulders
• Upper back
• Lats
• Triceps
• Chest (through controlled pushing and pulling)

The reformer, in particular, brings a new level of upper-body activation thanks to the straps and pulleys. You’re not just pushing weight, you’re stabilizing as you move, which hits multiple muscle groups at once.

4. Lower body (Legs and hamstrings)

Leg-focused movements, like leg presses, hamstring curls, and controlled balance work, train the quads, hamstrings, calves, and inner thighs. The difference is the emphasis on slow, precise tension instead of heavy loading. You’ll feel your legs working, but in a way that’s more about endurance and control than max strength.

5. Smaller Stabilizing Muscles

Here’s where Pilates really shines. Many exercises target smaller, often underused stabilizer muscles, especially around the spine, shoulders, and hips. These tiny muscles don’t necessarily grow large, but they improve balance, alignment, and movement quality.

Comparing Pilates vs. Strength training

Pilates and traditional strength training often get grouped together because both improve strength, but they do it in very different ways. Understanding these differences helps you set realistic expectations and choose the right approach for your goals.

1. Type of muscle fibers worked

Pilates primarily targets type I (slow-twitch) muscle fibers, which are responsible for endurance and stability. These fibers help you hold positions longer, move with control, and maintain good posture.

Strength training, on the other hand, works more heavily with type II (fast-twitch) muscle fibers, which are used for explosive power and muscle growth. If your goal is visible hypertrophy, these fibers need consistent overload, and that’s where weights shine.

2. Load and resistance

Pilates uses bodyweight, springs, and controlled tension. The load is lighter and often capped by the limits of the equipment. Even when exercises feel intense, the resistance usually isn’t heavy enough to push muscles close to failure in the 6–12 rep range needed for hypertrophy.

Strength training allows you to increase weight progressively. 5 kg, 10 kg, 20 kg, and beyond. This unlimited load is what enables muscle fibers to break down and rebuild bigger.

3. Movement style and tempo

Pilates focuses on slow, deliberate movements with fewer repetitions. You’re thinking about form, breathing, and alignment every second, great for body awareness and stability.

Strength training uses a mix of slow and explosive reps, depending on the program. The goal is to challenge the muscle fully, often pushing close to failure, which is a key trigger for growth.

4. Strength Gains vs. Muscle Size

Pilates absolutely builds strength, especially in the core, hips, and stabilizers. Many people notice better posture, improved mobility, and increased muscle endurance after a few weeks.

But for noticeable muscle size, traditional strength training is more efficient. You can still incorporate Pilates, but it works best as a complement, not a replacement, for hypertrophy-focused routines.

5. Overall benefits

Both methods offer valuable benefits:

Pilates excels at:

• Enhancing mobility and flexibility
• Improving posture and alignment
• Developing balanced strength
• Strengthening stabilizers and deep core muscles
• Supporting rehabilitation and injury prevention

Strength training excels at:

• Building muscle
• Increasing maximal strength
• Boosting metabolism
• Improving bone density
• Supporting long-term hypertrophy goals

How Pilates studios can showcase muscle-building programs with Rezerv

Even though Pilates isn’t traditionally seen as a hypertrophy-focused workout, many studios are now designing programs that highlight strength, progression, and visible results. The challenge is communicating this value clearly and managing these programs efficiently. This is where Rezerv becomes a huge advantage for Pilates studios.

1. Create structured strength-focused class tracks

Pilates studios can offer specialized programs like:

• Core + Glutes Strength Series
• Reformer Strength & Power Classes
• Pilates for Beginners Building Foundational Strength
• Sculpt & Tone Small-Group Sessions

With Rezerv, studios can label, categorize, and promote these classes so clients understand exactly what each one targets. Clear naming and categorization help clients choose the right program based on their goals.

2. Showcase progression-based training

Muscle-building requires consistency and progression, and Rezerv helps studios build that experience.

Studios can set up:

• Multi-week programs
• Level-based tracks (Beginner, Intermediate, Advanced)
• Courses where clients follow a structured path

Rezerv’s scheduling and program tools make it simple to manage recurring sessions, track attendance, and ensure clients stay committed.

3. Highlight strength results through data

Rezerv’s booking and reporting features help studios demonstrate how often clients attend, what classes they join, and how their routines progress.

This allows studios to:

• Celebrate client milestones
• Track improvements in consistency
• Use data to shape more strength-focused offerings

When clients see their habits visualized, they’re more motivated to keep showing up.

4. Promote strength-based classes with built-in marketing tools

Rezerv includes automated email, WhatsApp, and SMS campaigns, perfect for promoting new muscle-focused classes or limited-time programs.

Studios can easily send:

• “New 6-Week Strength Series” announcements
• “Only 3 spots left for Reformer Sculpt” reminders
• “Join our full-body strength track this month” nudges

This helps studios fill classes faster without extra manual work.

5. Offer bundles and memberships

Strength-focused clients often want regular sessions. Rezerv lets studios create:

• Memberships with unlimited sculpt classes
• Class packs focused on reformer strength
• Bundles that combine Pilates + weight training (for hybrid studios)

Clear, flexible package options make it easier for clients to commit long-term.

Conclusion

So, does Pilates build muscle? The honest answer is yes, but not in the same way traditional strength training does. Pilates strengthens your core, improves endurance, activates stabilizing muscles, and enhances overall control and alignment. 

You’ll feel stronger, more balanced, and more connected to your body. But if your goal is noticeable muscle size or classic hypertrophy, Pilates alone won’t be enough. It shines best when paired with progressive strength training.

Pilates brings something unique to the table, precision, stability, and mind–muscle connection. These benefits support everything else you do, from lifting weights to daily movement. It’s why so many people use Pilates as the “glue” in their fitness routine, it makes your body work smarter, not just harder.

For Pilates studios, this opens up a huge opportunity. By offering strength-focused classes, highlighting progression, and using platforms like Rezerv to manage programs seamlessly, studios can clearly communicate the strength-related benefits clients are searching for. 

Friska 🐨

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