Can Pilates Actually Build Muscle? What the Research Says

Pilates has become one of the biggest trends in women’s wellness — but one question still comes up constantly:

Can Pilates actually build muscle, or is it just good for stretching?

The short answer: yes, Pilates can help build muscle, especially muscular endurance, core strength, and lean muscle tone. But the way it builds strength looks different from traditional gym training.

Here’s what the research, and fitness experts, actually say.

How Pilates Builds Strength

Pilates uses controlled resistance, slow movement, time under tension, and repetition to challenge the muscles.

In Reformer Pilates especially, resistance comes from springs, bodyweight, and controlled movement patterns that target:

• core muscles

• glutes

• legs

• arms

• postural muscles

Over time, this can improve:

• muscular strength

• muscle endurance

• stability

• overall body control

Unlike high-impact workouts, Pilates focuses on quality of movement rather than heavy load.

What Research Says About Pilates and Muscle Strength

Studies have shown that consistent Pilates training can improve:

• core strength

• lower body strength

• posture

• flexibility

• muscular endurance

Research also suggests Pilates may help activate deep stabilising muscles that are often neglected in traditional gym training.

This is one reason many women who regularly practise pilates report feeling:

• stronger

• more stable

• more toned

• less tight and stiff

Will Pilates Make You “Bulky”?

This is one of the biggest misconceptions around strength and resistance training for women.

Pilates generally develops lean muscle tone rather than large muscle mass.

Because Pilates emphasises controlled movement and endurance-based resistance, the result is often:

• improved muscle definition

• better posture

• stronger core stability

• increased body awareness

rather than heavy muscle size.

Is Pilates Enough to Build Muscle?

It depends on your goals.

If your goal is:

• improving strength

• building core stability

• toning muscles

• improving posture

• creating overall body definition

then Pilates can absolutely help.

However, if your primary goal is maximising muscle growth or increasing heavy lifting performance, traditional strength training may still be more effective.

That’s why many women now combine:

• Pilates

• strength training

• walking

• mobility work

for a more balanced fitness routine.

Why Pilates Feels Different From Gym Workouts

One reason Pilates has become so popular is because it challenges the body without feeling overly aggressive.

Many women are moving away from “go hard or go home” fitness culture and looking for movement that feels:

• sustainable

• supportive

• low impact

• stress-reducing

Pilates strengthens the body while also improving mobility and recovery - which is why it fits naturally into modern wellness routines.

So, can Pilates build muscle?

Yes! Especially when practiced consistently.

Pilates may not replace heavy strength training for every goal, but it can absolutely improve muscle strength, tone, stability, and overall body control.

For many women, it offers a more balanced approach to movement — one that supports strength without burnout.

If you’re looking to experience the benefits of Pilates in a supportive women-only environment, Becspilates offers boutique Reformer and Mat Pilates classes in Carss Park designed to help women feel stronger, more connected, and confident through movement.