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  • Writer's pictureEwen McDonald

Strength Gains and Beyond: Why Pilates Reigns Supreme (Science Agrees)


woman performing reformer pilates

The fitness world is a battleground of options, and choosing between yoga and Pilates can be a headscratcher. Both offer flexibility benefits, but when it comes to building a sculpted physique and achieving real strength gains, science throws its weight firmly behind Pilates. Here's why downward-facing dog might need to step aside for the Pilates powerhouse, and why pilates reigns supreme (science agrees).


Strength Through Movement, Not Just Holding:

Yoga excels at improving flexibility through static stretches. However, a 2017 study published in the Journal of Strength and Conditioning Research found a different story. Researchers compared traditional yoga poses to Pilates exercises, and the results were clear: Pilates, with its emphasis on dynamic movements and eccentric contractions, led to significantly greater increases in muscle strength.




woman performing pilates hollow hold





Dynamic movements, unlike static stretches, involve actively lengthening a muscle while it contracts. This "eccentric loading" places a greater demand on your muscles, leading to increased strength gains. While yoga can improve flexibility and range of motion, scientific evidence suggests it falls short of Pilates when it comes to building raw muscular strength.

Pilates: The Core of Strength, Stability, and Flexibility

A strong core is the foundation for good posture, injury prevention, and overall athletic performance. Pilates reigns supreme here. A 2014 study in the International Journal of Sports Physical Therapy showed that Pilates training significantly improved core strength and endurance compared to yoga. This translates to better stability, reduced risk of back pain, and a newfound confidence in your daily activities and workouts.

Efficiency is Key, and Pilates Delivers:

Time is precious. Research suggests Pilates workouts can be more efficient for building muscle. A 2018 study in the Journal of Sports Science and Medicine compared Pilates and yoga for their impact on body composition. The study found that Pilates participants experienced similar improvements in flexibility, but with the added benefit of increased muscle mass, all within a shorter workout timeframe.




woman performing reformer pilates

The Pilates Advantage: Strength and Flexibility in One

The beauty of Pilates lies in its ability to address both strength and flexibility simultaneously. During eccentric contractions, the muscle lengthens under tension. This controlled lengthening stimulates muscle fibre growth and elongation, achieving similar stretching benefits to yoga's static poses. However, Pilates offers a crucial advantage: increased strength throughout the lengthened range of motion.

Imagine a rubber band. A static stretch lengthens the band, but doesn't necessarily improve its strength. Pilates, with its dynamic movements, is like a progressively stronger resistance band. It lengthens the muscle while simultaneously building its strength throughout the lengthened state, leading to greater overall flexibility and a more sculpted physique.

Beyond Strength: The Well-Rounded Power of Pilates

woman performing single arm plank pilates

Strength gains and flexibility improvements are just the tip of the iceberg. Studies have shown that Pilates can improve balance, posture, and even bone mineral density. This makes Pilates a comprehensive option for overall fitness and injury prevention. Research published in the Archives of Physical Medicine and Rehabilitation in 2010 suggests Pilates can be effective in managing chronic low back pain, a common complaint among adults.



The Takeaway: Embrace the Dynamic Power of Pilates

While yoga offers valuable benefits like stress reduction, if building strength, achieving a toned physique, and improving flexibility are your primary goals, the scientific evidence is clear: Pilates offers a superior approach.

Remember, the best exercise routine is the one you enjoy and can stick with consistently. But if you're looking for a program backed by science to sculpt your body, build core strength, improve flexibility, and experience a range of additional benefits, Pilates might just be your perfect match. So, ditch the downward-facing dog and embrace the dynamic power of Pilates!

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