Why Reformer Pilates is the Perfect Complement to Strength Training

Research continues to show that strength training is one of the most effective ways to improve long-term health. It supports muscle mass, bone density, metabolism, athletic performance, and healthy aging. It also helps us maintain independence as we get older, making everyday activities easier and reducing the risk of injury. 

With this in mind, the conversation around fitness has evolved. Rather than exercising purely for aesthetics, many people are now training to feel stronger, move better, and build bodies that can support them for life. 

But strength isn’t just about how much you can lift – it’s also about how well you move. 

Strength Training vs. Pilates: What’s the Difference?

Strength training and Pilates share benefits, such as improved athletic performance, reduced risk of injury, and overall longevity. The two training styles complement each other nicely, but they aren’t trying to accomplish exactly the same thing. 

Strength training asks, “How much force can you produce?”

Pilates asks, “Can you produce that force with control, balance, and efficiency?”

Both methods can build strength and stability, but approach these goals differently. 

One of the key differences between traditional strength training and reformer Pilates is how they challenge your muscle fibres. Our muscles are made up of different types of fibres, but the two main categories are Type 1 (slow-twitch) and Type 2 (fast-twitch) fibres. 

Type 1 Muscle Fibres: Built for Endurance and Control

Type 1, or slow-twitch, muscle fibres are designed to work for longer periods without tiring. They play a major role in posture, stability, joint control, and maintaining movement quality.

Reformer Pilates places greater emphasis on these fibres through slow, controlled movements, time under tension, and sustained muscular engagement. 

Type 2 Muscle Fibres: Built for Power

Type 2, or fast-twitch, muscle fibres are responsible for producing high levels of force over short periods. They’re recruited during heavy lifting, sprinting, jumping, and explosive movements. 

These fibres generate the most force and have the greatest potential for hypertrophy (muscle growth), but also fatigue more quickly than type 1 fibres. 

While strength training and Pilates may emphasize different muscle fibres, neither trains just one type. Your body recruits fibres based on the demands of the movement, and both forms of exercise contribute to building a stronger, healthier body. The main difference is that the controlled contractions common in Pilates place greater demand on slow-twitch fibres, particularly for postural and stabilizing muscles; high-intensity resistance training recruits more fast-twitch fibres, maximizing force production. 

Together, they create a well-rounded foundation for movement. Heavy lifting or traditional strength training supports muscle growth and power, while Pilates improves the stability, mobility, and body awareness that allow you to use that strength more efficiently. The result is a body that moves more optimally and recovers better than it would without the other. 

Why Pilates Supports Strength Training

One of the biggest misconceptions is that mobility and strength are separate qualities. In reality, they work together. 

Without the mobility to move through a full range of motion, you won’t be able to get the most out of many strength exercises. Restrictions in your hips, ankles, shoulders, or spine can limit your technique and increase unnecessary strain on your joints. Often, people think they need to improve their flexibility to progress in these areas, when what they’re actually after is strengthening the muscles surrounding the joints to access a deeper range of movement.

Reformer Pilates develops active mobility – the ability to move through a greater range of motion while maintaining strength and control. It strengthens the smaller stabilizing muscles that support your joints, improving alignment, coordination, and body awareness. Pilates also serves as an excellent recovery tool to offset the repetitive loading that can come from heavy resistance training by encouraging blood flow and reducing stiffness through low-impact exercises. 

We recommend incorporating 2-3 reformer Pilates sessions into your weekly routine alongside strength training for the best results. Incorporating classes such as our Full Body practice for strength and mind-muscle connection, Fly for cardiovascular health, and Restore for mobility, creates a balanced training approach that nurtures both performance and recovery. Together, these practices offer a holistic approach to movement that strengthens not only the body, but the way it moves – supporting resilience, performance, and long-term wellbeing.