Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Transforming your body into your ideal form takes time and commitment. So, the last thing you want to do is spend valuable hours of your life training for the wrong physique. Two of the most popular workout body types are Pilates and more traditional gym workouts.
Both have their unique benefits and cater to different fitness goals and preferences. Understanding the distinctions between a Pilates body and a gym body can help individuals make informed decisions about their fitness journey.
This article looks at the characteristics, benefits, and considerations when deciding between Pilates and traditional gym workouts.
What Does a Pilates Body Look Like?
Here's the Cliff's Notes: Pilates was developed by Joseph Pilates in the early 20th century and focuses on controlled movements, core strength, flexibility, and overall body awareness. A "Pilates body" is often characterized by:
- Lean Muscle Tone: Pilates emphasizes developing long*, lean muscles rather than bulky muscle mass. Exercises promote a balanced muscle tone by targeting the deeper, stabilizing muscles, especially in the core, rather than focusing on hypertrophy.
- Enhanced Flexibility: Regular Pilates practice improves flexibility through a range of stretching and lengthening exercises. This increased flexibility contributes to creating a body less prone to injury.
- Improved Posture: Pilates is known for its focus on alignment and posture. Practitioners often experience better posture due to the emphasis on core strength and spinal alignment.
- Core Strength: Your core, which includes abs, lower back, hips, and glutes, is a primary focus in Pilates. A strong core leads to improved balance, stability, and overall strength.
- Body Awareness: Pilates encourages mindfulness and body awareness. You'll discover muscles you never knew you had after your first Pilates session. Practitioners develop a keen sense of how their body moves, which can improve overall movement patterns and reduce the risk of injury.
*It's important to note that you can't actually change the length of your muscles. They insert where they insert. When you hear "long muscles," it refers to the flowing appearance of slender toned muscles.
Related: 8 Best Pilates Exercises for a Full Body Workout
What Does a Gym Body Look Like?
Traditional gym workouts involve weight training, cardio, and high-intensity interval training (HIIT), which are designed to build muscle mass, strength, and cardiovascular endurance. A "gym body" typically features:
- Muscle Hypertrophy: Gym workouts often aim for muscle growth through resistance training. This results in more defined and larger muscles, commonly referred to as "gains."
- Strength and Power: Weightlifting and resistance training focus on increasing muscular strength and power. This can lead to improved performance in various physical activities and sports. Most competitive sports involve some sort of weight training to increase explosive power on the court or field.
- Cardiovascular Health: Cardio exercises like running, cycling, and rowing are staples in most gym routines. These activities enhance cardiovascular health, increase endurance, and promote heart health.
- Varied Physiques: Gym workouts can cater to different goals, from bodybuilding and powerlifting to endurance training and functional fitness. In general, you're going to see more muscle development than you would in Pilates.
Related: 12-Week Gym Workout Routine for Muscle Gain
Comparing the Benefits of Each
Both Pilates and traditional gym workouts offer a range of benefits that cater to different fitness goals and preferences. Here's a closer look at how they compare:
1. Strength and Muscle Tone:
- Pilates: Emphasizes developing a strong, stable core and lean muscle tone. While it builds functional strength, it may not lead to significant muscle hypertrophy.
- Gym Workouts: Focus on building muscle mass and strength through resistance training. Weightlifting is more effective for increasing muscle size and overall strength.
Advantage: Gym Workouts
2. Flexibility and Mobility:
- Pilates: Highly effective for improving flexibility and mobility. The exercises involve stretching and lengthening muscles, enhancing overall range of motion.
- Gym Workouts: Can include flexibility training, but usually it's not the primary focus. Stretching routines or incorporating yoga can complement strength training for better flexibility.
Advantage: Pilates
3. Posture and Alignment:
- Pilates: Known for improving posture and alignment through core strengthening and mindful movement.
- Gym Workouts: Can improve posture when combined with core training and exercises that promote balanced muscle development. Focusing on upper back exercises can help improve posture.
Advantage: Tie
4. Cardiovascular Health:
- Pilates: Provides moderate cardiovascular benefits, especially with more dynamic styles like reformer Pilates.
- Gym Workouts: Often include cardio exercises that significantly enhance cardiovascular health and endurance. HIIT workouts are one of the most efficient ways to increase cardiovascular health.
Advantage: Gym Workouts
5. Injury Prevention and Rehabilitation:
- Pilates: Excellent for injury prevention and rehabilitation due to its low-impact nature and focus on controlled, mindful movements.
- Gym Workouts: Can also aid in injury prevention when properly executed, but there is a higher risk of injury with improper form or excessive weights.
Advantage: Pilates
What's The Right Choice For You?
When deciding between Pilates and traditional gym workouts, consider your fitness goals, preferences, and lifestyle. Here are some factors to help guide your choice:
Fitness Goals:
- Muscle Growth and Strength: If your primary goal is to build muscle mass and strength, traditional gym workouts with weightlifting and resistance training are more suitable.
- Core Strength and Flexibility: For those looking to enhance core strength, flexibility, and overall body awareness, Pilates is an excellent choice.
Personal Preferences:
- Exercise Enjoyment: Choose a fitness routine that you enjoy and can stick with long-term. If you prefer mindful, low-impact exercises, Pilates may be more appealing. If you enjoy lifting weights and high-intensity workouts, the gym might be a better fit.
- Variety: Some individuals thrive on variety, and some like a familiar routine. Pilates had 34 original movements, and that number is closer to 50 now. When it comes to gym exercises, there are literally hundreds to choose from.
Time and Convenience:
- Schedule: Consider your schedule and how much time you can dedicate to exercise. Pilates sessions typically last 45-60 minutes, while gym workouts can vary in length depending on your routine.
- Accessibility: Think about the accessibility of Pilates studios or gyms in your area. Online classes and home equipment can also be viable options for both Pilates and gym workouts.
Find the right workout for you: Workout Program Test!
Who says you have to choose?
For those who want the benefits of both Pilates and traditional gym workouts, integrating the two can be highly effective. Here are some tips for combining these approaches:
Balanced Routine:
- Weekly Schedule: Design a weekly schedule that incorporates both Pilates and gym workouts. For example, you might do gym workouts Monday, Wednesday, and Friday, while squeezing in Pilates on Tuesdays and Thursdays.
- Recovery: Ensure adequate recovery time between intense workouts. Pilates can serve as an active recovery session, helping to stretch and relax muscles. That's why we like alternating weight training with Pilates, giving close to 48 hours of recovery time between gym sessions.
Complementary Exercises:
- Core Work: Use Pilates to enhance your core strength, which can improve your performance in gym workouts. Increased core strength will help with stability during most compound movements, leading to a decrease in the likelihood of injury.
- Flexibility: Incorporate Pilates stretches into your gym routine to improve flexibility and reduce the risk of injury. You'll be surprised how much improvement your form will see from increasing your flexibility.
- Functional Movements: Combine functional movements from both Pilates and the gym to enhance overall fitness and movement patterns. When I played football in college, our coach had us doing Pilates twice a week to help with our body awareness and increase our chances of keeping our strength even when in suboptimal positions.
Wrap Up
Both Pilates and traditional gym workouts offer unique benefits that can contribute to a healthy, fit, and balanced body. A Pilates body is characterized by lean muscle tone, enhanced flexibility, improved posture, and strong core strength, while a gym body often features muscle hypertrophy, a look of strength, and improved cardiovascular health. Choosing the right approach depends on individual fitness goals, preferences, and lifestyle.
For those looking to achieve a well-rounded fitness routine, integrating both Pilates and gym workouts can provide the best of both worlds. Whether you prefer the mindful, controlled movements of Pilates or the intense, strength-building exercises of the gym, the key is to find a routine that you enjoy and can maintain consistently.
Tyler DiGiovanni
Author