In this article, we are going to discuss Pilates vs Weight lifting from every perspective. In simple words, we can say Pilates is a low-impact workout regime.
It focuses on strengthening muscles while improving flexibility and posture. In contrast, weight lifting is strength training that uses weights to activate the muscles and make them stronger.
Pilates vs Weight lifting: Which is better?
To decide who is better among Pilates vs Weight lifting, we need to compare them from every aspect. In general, both Pilates and Weight lifting aim to increase the strength of muscles. The basic difference is that for Pilates, you don’t need any equipment. For weight lifting weights, or at least a resistant band is required.
By weight training, one can maintain a proper fat-to-muscle ratio. At the same time, Pilates will help you develop your body weight’s resistance against gravity.
1. What Is Weight lifting?
Weight lifting is training done using weights like dumbbells, barbells, weighted machines to develop muscle size and endurance. For weight lifting, one needs to follow a proper technique and consistent schedule to get results. If proper technique and posture are not maintained during weight lifting, it can cause severe injuries.
Weight training can also be done using the resistance band. While using a resistance band, You can do different forms of movements to aim different muscle groups. A resistance band is a very good alternative for working out when weights are not available.
Weight training for a couple of days each week can show incredible results if done properly.
2. What Is Pilates?
Pilates is a form of exercise that emphasizes core strength to help strengthen muscles. It focuses on posture, balance, and flexibility to improve overall well-being. Chances of injury are very low compared to weight lifting.
Pilates also emphasizes the mind-body connection. While doing Pilates, you need to be aware of your breathing and your body movements. Many people say that their body feels a lot lighter after their Pilates session and are more aware of how their body moves.
There are two different types of Pilates classes, mat classes and reformer classes. You need to be consistent with Pilates to get results. Even then, the results are slow compared to weight lifting.
3. Pilates vs Weight Lifting
1] For Overall Muscle Mass
For people who want to gain overall muscle mass and want the results quickly, weight lifting will be the right choice. For ages, weight lifting has been used to increase overall bone density. Many people might not be able to gain muscle mass due to genetics or a stressful lifestyle. Such people can greatly benefit from weight lifting.
Having a steady weight training regime can help one achieve a toned and strong full body look. It is crucial to rest on the muscle group for at least 48 hours before training it again. This will help prevent over-stressing the muscles and decreases the chances of getting any severe injuries.
Thus considering all factors, in Pilates vs Weight lifting, weight lifting is the ideal option.
2] To Tone a Specific Muscle Of the Body
For people who weight lift, targeting a specific body’s specific muscle without affecting the rest is nearly impossible. That’s where Pilates comes in.
With Pilates, it is possible to target a specific muscle. This makes Pilates so exceptional. You can target and contract the muscles you want easily. In Pilates, the movements are designed to increase strength and condition your body to sculpted muscles without the excess bulk.
Many people might only want to have toned arms, legs, and abdominal muscles. They might not want an overall muscular appearance. For them, Pilates is a perfect choice.
You can add resistance equipment to your Pilates regime to boost your strength training. Considering all aspects, between Pilates vs Weight lifting, the winner is Pilates.
3] For Better Flexibility and Balance
All types of strength training improve balance and flexibility to a certain extend. But when it comes to Pilates vs Weight lifting, Pilates is the winner.
A Pilates workout includes various body movements and postures, which improves flexibility and balance. Pilates aims to increase the strength of the core muscles to increase the overall balance of the body. With a strong core performing different movements become easier.
Many people describe their Pilates session experience to their body floating in the air.
4] For Strength Training at Home
Strength training is best done in the presence of a trainer to avoid any injuries. But there are many strength training exercises that You can do at home. One can easily buy a couple of dumbbells to weight lift at home.
Resistance training can also be done using a resistant band. You can use a resistance band alone or along with dumbbells. However, you nit would help if you were about the techniques you use. The chances of getting injured are relatively high.
Only a mat is required to do Pilates at home. The chance of getting injured is very low. And You can do tons of Pilates exercises at home. Between Pilates vs Weight lifting, Pilates requires the minimum amount of equipment and knowledge.
So for strength training when it comes to Pilates vs Weight lifting, Pilates is the safer choice. But if one is experienced with weight training, they can do it at home too. For beginners, Pilates is the safest option.
4. Pilates vs Weight lifting: Advantages
1] Advantages of Pilates
1. Beginner Friendly
Anyone can do pilates. It can be done by anyone of any age group, irrespective of any gender. You can adjust numerous movements according to one’s need.
2. Increases Core Strength
The core is the powerhouse of the body. Pilates aims to increase the core strength to bring overall body improvements. It strengthens the core while working on your arms and legs.
Pilates focuses on movements to activate your core muscles and activate your arm and leg muscles for control and balance. Among Pilates vs Weight lifting, core strength is very important for Pilates.
3. Good for Posture
The key component of Pilates is to establish a mind-body connection. It makes you more aware of your body. As a result, you will be more aware of your spine and pelvis’s placement, especially during your Pilates session.
This awareness will help you to have a good posture. Pilates also improves your control over your body alignment during various movements.
4. Increases Energy
Pilates will teach you how to breathe deeply and in the correct way. Your body will get more oxygen, and you will feel more energetic. Once you are done with your Pilates session, you will find yourself feeling more free and relaxed. Pilates also helps you feel de-stressed and peaceful.
5. Improves Balance and Co-ordination
Since Pilates focuses on having a strong core, it helps in increasing your overall balance. In weight lifting, much focus is not given to the core. Between Pilates vs Weight lifting, only Pilates can help you improve your balance and coordination.
During a Pilates session, the movements will work on the small and deep muscles of your core to strengthen it.
2] Advantages of Weight lifting
1. Increases Bone Density
Weight lifting can increase your bone density, which will make your bones stronger. Proper bone density can help prevent fractures and bone-related diseases like osteoporosis. It is believed that with a proper diet and workout plan, weight lifting can improve the condition of osteoporosis.
2. Improves Body Composition
Weight lifting increases your body fat and increases your muscle mass. It keeps a proper fat to mass ratio. Weight lifting along with proper diet and cardiovascular training can greatly improve overall body condition.
3. Increases Metabolism
An increase in muscle mass helps burn more calories. Research shows that for every one pound of increase in your muscle mass, your resting metabolism increases by 30 to 50 calories.
Weight lifting thus helps in weight loss or weight management. Among Pilates vs Weight lifting, weight lifting provides faster results when it comes to weight loss. Many medical conditions require you to lose weight. Weight lifting can help you achieve your goal weight by increasing your metabolism.
4. Prevents Injury
Having good bone density and toned muscles can prevent a lot of injuries. Weight lifting trains your muscles to work under pressure and overcome it to gain muscle mass. This prepares your body for those unexpected times where an injury can occur.
Here we have discussed Pilates vs Weight lifting from every aspect. All the information provided in this article should help you make the right choice for yourself.
Make sure to note that both of them are very beneficial. Between Pilates vs Weight lifting, you need to consider all your needs and then make a choice. Something which is a good choice for one person might not be a good choice for you.
Suppose you have a gym membership consult with your trainer regarding what is best for you. You can also go to a Pilates studio and ask for a demo session. That way you will know if it suits your needs. Overall if you want to be on the safer side and avoid injuries, then among Pilates vs Weight lifting, Pilates is your answer.
You can also include both Pilates and Weight lifting in your weekly workout schedule. For this, you will need to consult a professional trainer. They will provide you with a workout plan. Having a proper workout plan is of utmost importance, so you don’t over-stress your body and prevent injuries.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.