Does Pilates Build Muscle? Here’s the Truth
Key Findings
Pilates does build muscle, though in a way that emphasizes lean strength, endurance, and stability. Through controlled movements, resistance from body weight or reformer springs, and sustained time under tension, Pilates strengthens the core, glutes, legs, arms, and back. While it may not replace heavy strength training for maximal muscle growth, Pilates is highly effective for developing balanced, functional strength and supporting overall fitness goals.
The short answer? Absolutely.
Pilates isn’t just about flexibility and core strength. It can be a highly effective way to build lean, functional muscle across the entire body.
While it may not bulk you up in the same way heavy weightlifting does, Pilates strengthens core and other muscles through controlled, resistance-based movements that improve definition, posture, and endurance. Over time, this creates a strong, toned physique while supporting overall mobility and joint health.
How Does Pilates Build Muscle?
Pilates works for muscle gain through time under tension, resistance, and controlled repetition. Unlike explosive workouts, Pilates emphasizes slow, deliberate movement that forces the muscles to stay engaged for longer.
This sustained contraction stimulates muscle fibers in much the same way traditional strength training does, though usually with lighter resistance.
Many Pilates exercises for building muscle use body weight, springs, or props to provide resistance. By performing movements with proper alignment and high levels of control, muscles are trained not only for strength but also for stability and balance.
Another important factor that helps Pilates build specific muscle groups is its focus on eccentric contractions (lengthening of the muscle under load).
For example, slowly lowering the legs in a controlled roll-down targets the core more effectively than fast, momentum-driven movements. This unique emphasis helps create long, sculpted muscles rather than bulk.
As well as building lean muscle and strength, Pilates is also highly effective at cutting fat and supporting overall weight loss. For more, see our favorite at-home Pilates exercises for losing weight.
What Muscle Groups Does Pilates Target?
Pilates is often associated with core muscle strength. While it’s true that nearly every movement challenges the abdominals, the practice goes far beyond just your midsection.
Pilates is particularly effective at targeting the following muscle groups:
Core: Deep stabilizing muscles like the transverse abdominis, obliques, and pelvic floor.
Glutes & Legs: Exercises like bridges, side-lying series, and reformer footwork strengthen the glute max, quads, and hamstrings.
Back: Exercises such as swimming and swan lifts target spinal extensors, lats, and traps, helping improve posture.
Arms & Shoulders: Using props or the reformer, Pilates engages biceps, triceps, deltoids, and stabilizers for lean upper-body definition.
Because Pilates integrates the entire body, it strengthens muscles in a balanced way, helping correct imbalances and reducing the risk of injury.
Best Types of Pilates for Muscle Building
While all Pilates styles contribute to muscle gain, some are more effective than others for building strength.
Reformer Pilates
Reformer Pilates is the perfect form for muscle building. It uses a spring-based machine to provide adjustable resistance, which directly challenges muscles similar to weight training. Moves like footwork, leg circles, and long stretch series build strength in the legs, core, and upper body. It’s especially effective for progressive overload, a key element of muscle growth.
Mat Pilates
Mat Pilates relies on body weight for resistance, making it a highly accessible way to build functional muscle. Exercises like The Hundred, Roll-Ups, and Planks strengthen the core and improve endurance. While it may not provide the same resistance as the reformer, it builds deep stabilizing muscles and challenges balance.
Wall Pilates
Wall Pilates uses the wall for resistance and support, making bodyweight moves more challenging and aligned. Wall-assisted squats, leg lifts, and teasers can deeply engage the core, glutes, and quads. It’s a great option for those looking to tone and strengthen core muscles with at-home Pilates and without equipment.
Not sure which discipline is right for you? Learn more about the different types of Pilates here.
Building Muscle: Strength Training Vs Pilates
While Pilates builds muscle, it differs from traditional strength training. Weightlifting typically uses heavier loads and progressive resistance to maximize hypertrophy (muscle size). Pilates, on the other hand, emphasizes controlled, functional strength and endurance.
If you're wondering which one comes out on top in a weightlifting vs pilates muscle building competition, the answer is, it depends on your ultimate goal.
If your goal is muscle definition, posture, and balanced strength, Pilates is ideal. If you want significant muscle mass or maximum strength, weight training will be more effective.
That said, the two complement each other perfectly. Pilates enhances stability, mobility, and core strength, which can improve performance and reduce injury risk in the weight room.
Pilates Exercises for Building Muscle
Certain Pilates exercises are particularly effective at building muscle because they combine resistance, core stability, and controlled time under tension. These exercises can be done on the mat, reformer, or with a wall for added variety.
The Hundred (Mat): A classic Pilates exercise for building core muscle strength and endurance, while also engaging the arms and legs. By maintaining a lifted position and pumping the arms, the muscles stay under tension, building both strength and stamina.
Bridge with Leg Lifts (Mat/Wall): Starting in a bridge position, lift one leg at a time while keeping hips level. This deeply engages the glutes and hamstrings while forcing the core to stabilize.
Reformer Footwork (Reformer): Pressing against the footbar with adjustable spring resistance builds quads, glutes, and calves. It mimics weightlifting for the lower body, promoting strength and muscle endurance.
Swimming (Mat): Lying face down, alternate lifting opposite arms and legs. This strengthens the back, shoulders, and glutes while improving spinal extension: key for posture and balanced muscle development.
Wall-Assisted Squat Hold (Wall): Sliding down into a seated position against the wall and holding works the quads and glutes under constant tension, similar to isometric strength training.
10-Minute Pilates for Muscle Building Routine
This quick sequence targets the core, glutes, legs, and back—the major muscle groups Pilates strengthens most effectively. Perform each move with slow, controlled form, focusing on alignment and steady breathing.
1. The Hundred (Core & Endurance)
Lie on your back with legs elevated. Curl your head and shoulders off the mat, extend arms alongside your body, and pump them up and down about six inches.
Inhale for 5 pumps, exhale for 5, repeating for 10 breath cycles (100 pumps total).
Muscles worked: Core, hip flexors, and shoulders.
2. Bridge with Leg Lifts (Glutes & Hamstrings)
Lie on your back, feet hip-width apart, knees bent. Press into your heels to lift your hips into a bridge.
While holding the bridge, lift one leg at a time toward the ceiling, keeping your hips level.
Perform 6–8 lifts per side.
Muscles worked: Glutes, hamstrings, core stabilizers.
3. Swimming (Back & Glutes)
Lie face down with arms overhead. Lift your right arm and left leg, then switch sides in a fluttering motion.
Continue for 20–30 seconds, rest, then repeat once more.
Muscles worked: Back extensors, glutes, and shoulders.
4. Wall-Assisted Squat Hold (Quads & Glutes)
Stand with your back against a wall, feet hip-width apart. Slide down until your knees are at a 90° angle.
Hold for 30–45 seconds, pressing your lower back into the wall.
Muscles worked: Quads, glutes, calves, and core.
5. Plank with Leg Lift (Full Body)
Start in a high plank with shoulders over wrists and body in a straight line.
Lift one leg a few inches off the ground, hold for 3 seconds, then switch sides.
Perform 6–8 lifts per leg.
Muscles worked: Core, glutes, shoulders, and arms.
Tips for Success
Perform all 5 moves back-to-back for one round (about 10 minutes total).
Beginners: Rest 20–30 seconds between exercises.
Intermediate/advanced: Complete 2–3 rounds with minimal rest.
Focus on quality over quantity: slow, controlled movement maximizes muscle engagement.
Final Thoughts: Does Pilates Help Muscle Gain?
Pilates absolutely helps muscle gain, though in a way that prioritizes lean strength, balance, and endurance over bulk. Whether you’re on the reformer, mat, or using a wall, consistent practice strengthens your entire body and enhances performance in daily life.
For the best results, combine Pilates with a well-rounded fitness routine that includes resistance training, cardio, and proper nutrition.
Article FAQ
How does Pilates build muscle?
Pilates builds muscle by combining controlled movements with resistance and extended time under tension. Exercises often use body weight, springs, or props to challenge muscles in both shortening (concentric) and lengthening (eccentric) phases. This helps develop lean, functional strength while improving stability and endurance.
Does Reformer Pilates build muscle?
Yes. Reformer Pilates is one of the most effective styles for muscle building because the adjustable springs provide resistance similar to weights. By targeting muscles through both concentric (shortening) and eccentric (lengthening) movements, the reformer develops lean strength, improves endurance, and builds functional stability across the body.
What muscle groups does Pilates work?
Pilates works the entire body, with a special emphasis on the core. It strengthens the abdominals, glutes, legs, and back, while also training the arms and shoulders through resistance-based moves. Because it engages multiple muscle groups at once, Pilates promotes balanced strength and better posture.
Does Pilates count as strength training?
Yes, Pilates qualifies as strength training, though it differs from traditional weightlifting. It strengthens muscles by using body weight, props, or reformer resistance, with a focus on endurance, stability, and control. While it may not build bulk, it effectively tones muscles and improves functional strength.
Can I do Pilates and weight training on the same day?
Yes, and the two complement each other well. Pilates helps improve core strength, mobility, and muscle activation, which can make weightlifting safer and more effective. Many athletes use Pilates as a warm-up or finisher on strength training days.
Is Pilates good for beginners who want to get stronger?
Absolutely. Pilates is low-impact, joint-friendly, and adaptable to all fitness levels, making it perfect for beginners. It builds a strong foundation in the core, improves alignment, and develops body awareness, all of which make future strength training or athletic activities more effective.
