Pilates vs Strength Training in Midlife: What Your 40+ Body Really Needs

If you’re navigating your 40’s, 50’s or beyond, you might be wondering: What’s better for my body right now ~ pilates or strength training? This question comes up a lot in the studio and it’s easy to think these two forms of exercise are in competition. But the truth is, they each play unique roles in supporting your health and wellbeing as you age. Let’s unpack what each offers and how they can work together to keep you strong, mobile and resilient.

Why compare Pilates and strength training?

Pilates and strength training often get pitted against each other, especially in conversations about midlife health and fitness. You might hear people debating which is “better” ~ but really, these workouts serve different purposes. Understanding those differences can help you create a balanced routine that addresses the unique needs of your 40+ body.

Is that burning sensation in Pilates building muscle?

If you’ve done Pilates or Barre classes, you know the muscle burn can feel intense. But does that burn mean you’re building muscle like you would lifting weights? Not exactly. That burning feeling often comes from metabolic stress ~ the buildup of lactic acid from endurance-based, repetitive movements ~ rather than the mechanical tension needed to stimulate muscle growth and strength gains. So while pilates challenges your muscles, it usually doesn’t bring them to the point of fatigue necessary for significant hypertrophy (the enlargement or growth of a muscle).

What Pilates does well

Pilates excels at building core stability, improving pelvic floor function and enhancing posture through precise, low-impact movements. It targets the deep stabilising muscles and improves neuromuscular coordination, which is fantastic for injury prevention and overall longevity. This makes pilates especially valuable for those recovering postnatally or managing pelvic floor issues. It’s a workout that emphasises control, alignment and mindful movement ~ essential for maintaining function and quality of life as we age.

What Pilates typically doesn’t do

While pilates offers many benefits, it isn’t designed to push muscles to mechanical fatigue or progressively overload them ~ two key factors for building muscle size and strength. To stimulate those adaptations, you need to challenge your muscles with heavier resistance or weights.

How resistance training works

Resistance training, such as lifting weights, works by applying mechanical tension to your muscles. When you lift heavy enough and train close to muscle fatigue, your body responds by repairing and strengthening muscle fibers ~ often increasing muscle size and strength. This process also supports bone density and metabolic health, which are critical considerations during midlife, perimenopause and beyond. Strength training helps you preserve lean muscle mass and maintain functional capacity as you age.

So, which is “Better”?

The simple answer: neither is “better” ~ they’re different and complementary. If your goal is to maintain strength, muscle mass and bone health through the aging process, prioritising resistance training is essential. However, pilates offers unique benefits that complement strength work, especially in improving posture, core function, mobility and body awareness.

The takeaway: use both when possible

For optimal midlife fitness, a combination of both pilates and strength training provides the best of both worlds. Aim to do resistance training at least 2–3 times per week to build and maintain strength and then incorporate pilates to support movement quality, flexibility and control. Together, they create a balanced program that promotes long-term functional fitness and helps you move well through life.

How we do it at Body Place:

At Body Place, our individualised Personal Training and Exercise Physiology sessions are designed to blend these approaches seamlessly. We tailor every session to your personal goals ~ whether that’s building strength with resistance training, improving cardio, mobility, supporting pelvic floor health or integrating pilates-style core work. Whether we’re incorporating pilates principles into your strength sessions or layering resistance training into pilates-inspired moves, our goal is to help you train smarter, feel stronger and move better for life.

Lastly, don’t forget to add our 7pm Mat Pilates class every Tuesday to your weekly routine. It’s the perfect complement to your strength and cardio workouts, helping you improve flexibility, core control and overall movement quality.