Forget the fitness wars! Discover the real difference between Pilates and weight lifting — and why the best workout is the one you actually enjoy. Balance, strength, and consistency matter more than trends.
The Great Fitness Debate: Pilates or Weight Lifting?
If you’ve been scrolling through social media lately, you’ve probably noticed the ongoing war between Pilates lovers and weightlifting enthusiasts. Posts titled “Pilates won’t build you muscle mass!” flood our feeds, usually from die-hard gym advocates eager to prove a point.
It’s interesting — just a few years ago, the internet was all about body positivity and self-love. Now, the spotlight has shifted to muscle, strength, and visible “gains.” And, as always, women seem to be the main target audience. It feels like we constantly have to adapt to whatever the latest trend dictates.
Let’s Get the Facts Straight
Here’s the thing — the Pilates method has never claimed to build muscle mass (at least not in the same way traditional strength training does). What it does focus on is creating a strong, balanced body from the inside out.
Pilates improves posture, alignment, flexibility, and core strength. It builds the kind of functional stability that supports all your other activities — from running to lifting — and helps prevent injuries. And just to clarify, I’m talking about classical Pilates, not the “reformer fitness” versions that have taken over Instagram (that’s a topic for another post!).
What About Weight Lifting?
Progressive weight training absolutely helps build muscle mass — but it’s not as simple as “lift heavy, get big.” To truly see muscle growth, your nutrition has to support it.
Building muscle requires two key things:
A calorie surplus — eating slightly more calories than you burn so your body has the energy to repair and grow new tissue.
Adequate protein intake — generally around 1.6–2.2 grams of protein per kilogram of body weight per day to stimulate muscle repair and growth.
Without these, your strength might improve, but visible muscle growth will be limited.
And when it comes to getting that “lean and defined” look, the formula changes slightly. Combining strength training, cardio, and a balanced diet that creates a small calorie deficit helps reduce body fat while maintaining the muscle you’ve built. Cardio supports overall health and energy balance, while lifting ensures you keep that toned, firm look.
It’s not magic — it’s physiology, patience, and consistency.
The Truth: Not Everyone Wants the Same Thing
The problem with fitness trends is that they assume we all want the same outcome — visible abs, big glutes, or sculpted arms. But not everyone trains for appearance. Some people train for strength, others for mobility, and many simply for mental balance and energy.
So, when someone asks, “Which workout is better?” my answer is simple:
👉 The one you enjoy and can stick with.
My Approach: Balance Wins Every Time
Personally, I combine all of the above — Pilates, weight lifting, and cardio. Each brings something valuable to the table. Pilates keeps me grounded, strong, and aligned. Weight training builds power and endurance. Cardio keeps my heart and energy levels up.
In the end, balance and consistency are the real keys to success — not the latest online argument.
So let’s stop fighting about which method is “better” and just keep moving. 💪✨
By Mavra Root, comprehensive Pilates instructor, somatic practitioner and somatic trauma-informed coach