Is Pilates Resistant training?

Let’s Talk About Pilates & Bone Health..

I often hear women say, “You need to lift heavy weights during menopause—Pilates isn’t enough, it’s not resistance training."

This isn’t entirely accurate. The truth is: it depends on your goals and your body.

If you’ve been lifting heavy weights for years—bodybuilding, powerlifting, or doing high-volume strength training—the resistance offered by the Pilates reformer might not feel challenging enough for you. Your muscles will crave more load to continue progressing.

However, Reformer Pilates offers a different and complementary kind of strength training.

👉 Weight training typically focuses on building large muscle groups for maximum strength, size, and power (think squats, bench presses, deadlifts).

👉 Reformer Pilates, on the other hand, strengthens both large muscles and the smaller, deep stabilising muscles—especially your deep core. It builds strength, improves flexibility, enhances body balance, and develops muscular control and endurance.

Does Pilates build strength? YES.

Does it build large, bulky muscles? Not usually—that’s not the goal.

Instead, Pilates helps you achieve a strong, lean, well-balanced body, while also improving your posture, flexibility, coordination, and injury resilience.

But what about bone density?

Here’s the great news: Reformer Pilates can absolutely support bone health and density. Bone-building isn’t exclusive to lifting heavy weights. Pilates exercises on the reformer involve weight-bearing movements, which are key to stimulating bone growth.

Here’s how Reformer Pilates supports bone density:

• Many movements involve working against gravity, providing the necessary stress that stimulates bone-forming cells.

• The springs and straps on the reformer provide controlled resistance, challenging the bones to adapt and strengthen—helping to maintain or improve bone mass.

• Pilates focuses on precise, controlled movements, allowing you to safely target bones and muscles without overloading your joints.

• Strengthening your core and stabilising muscles improves posture and balance—crucial factors in fall and fracture prevention.

  
  

So—YES, Reformer Pilates helps strengthen your bones, while also delivering many other physical and mental health benefits.

Key Tips for Getting the Most Out of Your Pilates Practice:

1️⃣ Choose an experienced Pilates teacher. Look for someone who understands how to modify and progress exercises for bone health, menopause, and individual needs. The right teacher will know how to challenge you safely and effectively.

2️⃣ Communicate with your teacher. A skilled instructor will adjust your resistance (yes, there are many resistance levels on the reformer!), so you’re working at a level that optimally stimulates strength and bone density without compromising form or safety.

COMING SOON: Bronwyn’s 12-Week Menopause Pilates Course!

A nourishing, supportive program for body, mind, and soul.

Expect a beautiful combination of strength training, mindfulness, and practical lifestyle tips to help you live with balance, vitality, and ease, through menopause and beyond.