When most people think of Pilates, they usually think of stretching and flexibility and wonder if it is really a workout. That usually changes quickly once they try it. Hold a plank a little longer than expected or stay in those final pulses of a leg series and suddenly your core is shaking and your legs are on fire.
Pilates absolutely builds strength. It just does it in a different way.
Instead of heavy weights, you're working with slow, controlled movement and longer time under tension. That means holding positions a few seconds longer than feels comfortable. Lowering with control instead of just dropping. Adding those final pulses right when your muscles are screaming at you to stop.
That's where the real work happens. Over time, this style of training builds muscles that are strong, balanced, and supportive for everyday movement.
How Pilates Strengthens Your Body
Most Pilates exercises use your body weight as resistance. That alone can be surprisingly challenging when movements are performed slowly and with control.
This style relies on time under tension, keeping muscles engaged for longer instead of rushing through reps. That extra hold at the top of a glute bridge or the final pulses when your muscles are already burning. Those are the moves when your muscles are working the hardest.
Studies back this up. The Journal of Bodywork and Movement Therapies found that women who practiced Pilates for 12 weeks improved abdominal strength as well as upper and lower body strength. Another study examining older adults found that just five weeks of Pilates training improved leg strength and balance. Participants who continued training experienced even greater improvements over time.
Additional research has also shown measurable increases in abdominal muscle thickness after consistent Pilates training, suggesting that the controlled resistance used in Pilates can support muscle development.
What Pilates is Actually Strengthening
One thing many people notice after a few workouts is how many muscles are working at once. Pilates moves rarely isolate one muscle group. Instead they train the body to work together through whats called functional strength.
- Planks work the core, shoulders, and hips
- Glute bridges target glutes and hamstrings while supporting the spine
- Leg lifts engage hip flexors, quads, and deep stabilizers
Pilates is especially effective at training smaller stabilizing muscles around the spine, hips, and shoulders, which control alignment and protect joints. Areas often overlooked in other workouts.
How to Get Stronger with Pilates
If your goal is to get stronger, a few simple principles can make a big difference, besides feeling like you have to just lift heavy weights. With Pilates, it’s all about slow, controlled movement, time under tension, and precise muscle engagement. Plus, with a few key tools and a simple plan, you can steadily grow strength in your core, glutes, arms, and stabilizers.
Equipment That Makes a Difference
Here are some of the props I use in my workouts and why:
- Booty band – keeps tension on the glutes and thighs during pulses, activating muscles that often get skipped.
- Hand weights – add just enough load to your arms and shoulders without losing control.
- Ankle weights – make leg lifts and glute moves more challenging while maintaining form.
- Pilates ring – helps target inner thighs, arms, and core stabilizers.
- Pilates ball – engages your core and tiny stabilizing muscles for balance and control.
Using these props can turn any workout into a strength-building one.
Step-By-Step Strength Plan (4 Weeks)
Week 1 – Focus on Form & Slow Reps
- Learn proper alignment for each move
- Move slower than feels natural, 3–4 counts lowering, or raising to keep your muscles engaged the whole time
Week 2 – Add Pulses at the End of Sets
- Hold the top of a glute bridge for 5 seconds
- Add 10 pulses at the end of each leg series
- The burn is where strength starts happening
Week 3 – Introduce Light Resistance
- Add a booty band, ankle weights, or hand weights
- Keep movements slow, controlled, and precise
- Start light and add more resistance once your form feels solid
Week 4+ – Increase Intensity Gradually
- Add extra holds, more pulses, or a second set
- Track improvements in how steady your plank feels or how strong your leg lifts are
- Small stabilizer muscles work best when your spine, hips, and shoulders are in line
Set Strength-Specific Goals You Can Hit
A simple and more measurable way to track and measure your strength goals is by using SMART (specific, measurable, attainable, relevant, and time-bound) goals that are designed to be specific.
For example:
- Hold a plank for 45 seconds by the end of the month.
- Complete three workouts each week for four weeks.
- Add a resistance band to your leg series by week three
This way your progress feels obvious and helps you stay motivated. Once you reach one goal, you can build on it with the next.
Workouts to Try
If building strength is your goal, these are a few of my favorite workouts to start with.
A balanced workout that challenges the entire body.
Adds resistance with hand weights to increase intensity.
Focuses on slow, controlled strength work with deep core engagement.
Combines Pilates principles with a weighted ring and bosu ball for an extra challenge.
Why Strength in Pilates is Possible
Over time, these small, controlled movements add up. You’ll notice it in little wins first, based on how you set up your SMART goals. Like a plank that feels steadier, a specific leg series that doesn’t burn as quickly as it once did, or your posture starts to naturally feel taller and more supported. That’s the beauty of Pilates strength: it builds gradually, works your whole body, and sticks with you long after the workout ends. It’s not about instant results, it’s about creating a body that feels strong, balanced, and ready for everything you do every day.