Ok, so if you’ve ever been into clinic, you’ll know I run both Pilates and strength classes.
So naturally, a question I get asked all the time is:
“If I do Pilates… do I still need to lift weights?”
And it is a valid question!
Both are forms of resistance exercise, so I get that they seem interchangeable. But it’s not quite the case…
Pilates feels amazing – you get that deep burn, improved posture, improved core strength, and more body awareness. It feels intentional. Controlled. Supportive.
And for women in midlife, it offers some really great benefits, especially around joint mobility, balance and mind-body connection.
But here’s where the confusion starts:
That burn you feel in Pilates?
It doesn’t always mean your muscles are getting stronger.
What you’re feeling is often metabolic stress, which is great for endurance, but not enough to build new muscle or protect your bone density long term.
That’s where strength training steps in.
If Pilates is your precision coach, strength is your protective armour.
Lifting weights is what tells your muscles:
“Hey, we need to get stronger to handle this.”
It creates enough mechanical tension – the stimulus your body needs to grow stronger, denser, and more resilient.
This is what protects you from:
→ Age-related muscle loss
→ Bone density reduction in menopause
→ Back, hip and shoulder niggles
→ That sluggish “everything just feels hard” feeling
And no, lifting doesn’t make you bulky.
It makes you capable.
It makes you feel like your body has your back.
So which one should you choose?
Honestly, I think they just need to stop being pitted against each other.
They’re not competitors. They’re teammates.
But they do very different jobs.
However, if your time is tight and you can only pick one, strength training wins every time – especially after 40.
Both matter.
But only one builds the kind of strength that lasts.
Wondering if your current workouts are doing enough for your strength and bones?
Reply and tell me what you’re doing – I’ll let you know if it’s hitting the mark.