Scroll through social media and you’ll see posts about the debate: Pilates vs. weightlifting. One side promises long, lean muscles and perfect posture. The other swears by heavy lifting for metabolism, bone health and strength.
But after more than 35 years of training women at every stage of life, I know this for certain:
You don’t have to choose.
And honestly? You shouldn’t do that.
Pilates and weightlifting are not rivals, they are partners. When carefully combined, they create a body that is strong, mobile, resilient and built to last. And for middle-aged women, that combination can be a game changer.
As I always say: Fitness is medicine and the best medicine is balanced.
Pilates and weightlifting: no contradictions, but complements
One of the biggest myths in fitness is that you have to stick to one “training style.” But the body doesn’t work in silos and neither should your workouts.
This is how I explain it to my customers:
- Pilates teaches you how to move properly
- Lifting weights teaches you how to move more
Together they build strength from within.
What Pilates does best
Pilates trains the muscles that support your spine, hips and shoulders – the muscles that protect you during everyday life And during strength training.
Pilates focuses on:
- Core stability and deep abdominal strength
- Postural alignment
- Breath awareness
- Controlled, functional movement
- Joint-friendly mobility
What weightlifting does best
Strength training delivers:
- Increased muscle mass
- Stronger bones (crucial after 40!)
- Improved insulin sensitivity and metabolism
- More power and confidence
- Protection against age-related muscle loss
This is even more important during perimenopause and menopause, when hormonal changes naturally compromise muscle and bone health.
Put them together and you get a training approach that supports strength, mobility, balance, posture and long-term independence.
That’s the right place.
Why Pilates makes you a better lifter
If you’ve ever felt wobbly during a squat, strained your back during a deadlift, or struggled with your balance during lunges, Pilates can help.
The core of Pilates is core stability, and I don’t mean crunches. I mean the deep stabilizing muscles:
- Transverse abdomen
- Pelvic floor
- Multifidus
- Deep hip stabilizers
These muscles act as your body’s internal support system.
If they are strong:
- You brace better while lifting
- Your spine remains protected
- Your form improves
- Your risk of injury decreases
Pilates also improves proprioception: the awareness of your body in space. That awareness helps you:
- Maintain alignment
- Control time
- Move through a full, safe range of motion
These are all essential when lifting weights, especially as joints become more sensitive with age.
Pilates also improves mobility. Mobility makes strength feel good instead of stiff or painful.
When women commit to mobility, I consistently see:
- Less joint pain
- Better posture
- Improved balance
- More confidence when lifting weights
- Workouts that feel empowering instead of exhausting
Why lifting weights makes you better at Pilates
The relationship works both ways.
While Pilates refines your movement, weightlifting gives you the strength to express it fully.
With more muscle power:
- You can hold Pilates positions for longer
- You move with more control and power
- Advanced exercises feel accessible instead of frustrating
Just as importantly, muscle mass is one of the strongest predictors of healthy aging. It:
- Supports metabolic health
- Protects joints
- Reduces the risk of falling
- Helps maintain independence
This is why I’m such a big fan of women lifting weights, especially in midlife. Muscles are not about aesthetics. It’s about freedom.
How to Combine Pilates and Strength Training (Without Overdoing It)
You don’t need extreme workouts or endless gym time to benefit from either.
Here’s a realistic, sustainable approach I recommend:
Aim for 5 days of strength
You don’t have to do Pilates and lifting every day. A balanced week could look like this:
- 2-3 strength training sessions
- 1-2 Pilates or mobility-focused sessions (Keep scrolling for Pilates workouts to get you started!)
Listen to your body and adjust if necessary.
Use Pilates for active recovery
On days when lifting hurts, Pilates can:
- Increase blood flow
- Improve mobility
- Reduce stiffness
- Helps you recover faster
It is the movement that supports your training and not competes with it.
Focus on form
Whether you’re sitting on the mat or holding dumbbells:
- Quality trumps quantity
- Alignment is important
- Progress gradually
If you’re new to either modality, learning the proper technique is worth the investment.
Prioritize recovery
Strength and Pilates both place demands on your body. Support your training with:
Remember: Progress happens when the body recovers.
“But I don’t have time” – Let’s talk about reality
One of the biggest barriers I hear from women is time. And I get it: busy schedules, family responsibilities, work, and life add up.
Here’s my honest opinion:
You don’t need perfect workouts.
You need consistent exercise.
I encourage women to:
- Apply movement in the ‘cracks’ of the day
- Let go of the all-or-nothing mentality
- Stop waiting for the perfect 60 minute window
Ten minutes of Pilates in the morning.
A short circuit later in the day.
A longer session if time permits.
Small steps add up.
Your body responds to frequency, not perfection.
The long-term payoff: power that lasts a lifetime
At this stage of life, fitness is not about punishment or chasing extremes. It’s about building a body that supports you now and in the future.
As we get older, priorities shift:
- From aesthetics to sustainability
- From intensity to sustainability
- From pushing harder to training smarter
By combining Pilates and weightlifting you get:
- Power for everyday life
- Mobility for healthy joints
- Balance for trust
- Resilience for whatever comes next
That’s the kind of fitness that’s here to stay.
You don’t have to choose between Pilates and weightlifting.
The smartest training programs embrace both.
When you combine the muscle-building benefits of strength training with the alignment, core stability and mobility of Pilates, you create a routine that is effective, joint-gentle and sustainable, especially for women over 40 and 50.
Exercise well. Move strong. Move for life.
And remember: Listen to your body. Be consistent. And always choose fun in movement.
Get started with my free 10-minute pilates workout
If you have ten minutes, you can do this 10 minutes Mat Pilates workout. These mindful, Pilates-inspired moves will help you engage more core muscles than you would with regular crunches.
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