One of the biggest talking points in the fitness world right now is this: Is Reformer Pilates actually a version of strength training?
In my opinion, the simple answer is no. But that’s not to say Reformer Pilates isn’t incredibly valuable. In fact, I believe that a combination of proper strength training and Reformer Pilates is the ultimate fitness plan for women. Each has its unique benefits, and when done alongside each other, they create a strong, balanced and resilient body.
Let’s explore why Reformer Pilates isn’t strength training, and why that’s a good thing.
What Is Strength Training Really?
Proper strength training typically refers to lifting a heavy load for low repetitions, usually around 5 to 8 reps, to the point of fatigue. This high level of muscular stress promotes muscle growth, improves bone density, and supports metabolic function, all of which are incredibly important as we age, especially for women.
Heavy lifting provides the stimulus that helps preserve lean muscle mass and combat age-related bone loss, which is particularly important in reducing the risk of osteoporosis.
However, you simply can’t load a Pilates Reformer heavily enough to achieve that kind of training effect. Aside from perhaps footwork, the Reformer doesn’t offer enough resistance to challenge the body in the same way that dumbbells, barbells or kettlebells can.
What About Moderate Strength Training?
It’s also important to note that strength training is not an all or nothing concept. There is a wide spectrum. Not everyone needs to lift their absolute maximum for 5 reps to see real results.
For example, lifting a moderate to heavy weight, say 6 to 10kg, for 10 to 15 reps is still a form of strength training, often referred to as hypertrophy training. This method builds both strength and muscle tone, while still promoting bone health, improving functional fitness, and supporting fat loss.
It’s a more accessible and sustainable approach for many women and a very effective way to build physical capability without needing to lift extremely heavy weights.
Where Reformer Pilates Fits In
Reformer Pilates, on the other hand, focuses primarily on muscular endurance. This involves working for longer durations, more reps, lighter resistance, and building the body’s ability to perform movement with control, stability and precision over time.
In Dynamic Reformer Pilates, we often use lighter springs and work for higher repetitions. Even in Classical Pilates, while we might use a heavier spring load, the resistance still doesn’t compare to traditional strength training.
Yes, you still reach fatigue. That deep burning sensation in the muscles is lactic acid building up from sustained effort. This is incredibly effective for developing muscular endurance, improving stamina and enhancing posture and movement control.
Endurance training has many benefits:
Builds stamina and resilience
Improves postural support
Strengthens stabiliser muscles
Enhances joint function
Supports cardiovascular health
Develops focus and body awareness
Why We Combine Strength Training and Pilates
At our studio, we saw that many of our clients, especially women, were relying solely on Pilates for their fitness. While Pilates offers incredible benefits, we knew that true strength training was missing, particularly the kind that builds real-world strength for life and longevity.
That’s why we introduced our Strength Pilates classes.
In these sessions, we:
Incorporate floor based strength training using moderate to heavy weights
Train in the 10 to 15 rep range, bringing clients safely to muscular fatigue
Then combine this with complementary Reformer Pilates work to support mobility, control and muscular endurance
While both methods are part of the same class, they are treated as distinct training elements. The strength work happens on the floor, lifting weights next to the Reformer, and the Pilates sections focus on flow, alignment and stability.
The Results We’ve Seen
The response has been incredible. Women have:
Built real strength that carries over into everyday tasks
Gained confidence lifting heavier and challenging themselves
Improved their Reformer performance, as their total body strength has increased
Seen visible changes in muscle tone and energy levels
Most importantly, they are becoming stronger, more capable and more resilient, both on and off the Reformer.
In Summary
So, is Reformer Pilates a form of strength training?
No, and that’s okay. They serve different purposes. Reformer Pilates builds muscle endurance, improves movement quality, supports joint health and lays the foundation for a strong body.
Strength training, whether low-rep heavy lifting or moderate-load work in the 10 to 15 rep range, is what truly challenges your muscles to grow, strengthens your bones and supports long-term health.
When combined, Reformer Pilates and strength training become a complete system. One prepares and protects the body, the other strengthens and empowers it.
Both are essential. Both are beautiful. And together, they are powerful.