What is Strength x Pilates anyway?
You’ve all probably seen this term in someone’s bio or on a studio timetable. A Strength x Pilates class mixes traditional Pilates with gym-style exercises, using equipment like dumbbells, kettlebells, ankle weights or resistance bands.
From what I’ve seen, this hybrid-style class has really taken off over the last few years and I can see why. It’s intense, it’s challenging, and it’s helped so many more people discover the benefits of strength training.
But here’s the thing: a Strength x Pilates class doesn’t automatically give you the full benefits of strength training and Pilates. I’ll get into this…
How’s it different to strength training?
If your fitness goal is to build strength, you need to lift heavy and rest between sets. Traditional strength training usually means a set number of hard reps, then a few minutes off before the next set.
That rest lets your muscles recover enough to produce maximum force on the next set. It also helps keep your form intact, because when you’re tired, technique is usually the first thing to go.
Strength x Pilates classes, however, are built around flow, so rest between exercises is short. That makes them great for muscular endurance and getting your heart rate up. It also means the weights tend to be lighter, because lifting heavy without much rest is hard to do safely.
That Pilates burn is a sign you’re building muscular endurance, and that’s a real benefit. However, if your main goal is maximum strength, the more direct route is lifting heavy and progressively adding more load over time.
What my training looks like
Being able to run fast, lift heavy and move with control is the goal for me. For context, here’s what a typical week looks like for me: 2-3 strength sessions, 1-2 runs, 1 hybrid session and 1–2 Pilates classes. I’m usually training for an endurance race or a half marathon, so every session has a clear job.
Strength days are for lifting heavy with progressive overload. Runs build my engine. My hybrid session brings it all together, mixing running with functional strength work so I can practise pushing through fatigue, just like on race day. Pilates is where I slow down and work on alignment, posture and stability, which complements everything else I do. It’s also great for body awareness and can support injury prevention. Keeping them separate works for my training because I can give each one my full effort and get the benefits of them all.
So, what do I actually recommend?
Lifting heavy is one of the best things you can do for your body, so strength training is my non-negotiable always! Strength x Pilates classes are a great workout, but it doesn’t replace proper lifting. Most use lighter weights and higher reps, and to build strength and bone density (which matters so much for women especially as we age), you need progressively heavier loads. That’s what a dedicated strength session gives you.
I’d also recommend finding a class where your instructor actually knows how to teach and do strength exercises, not just Pilates. Adding weights to a Pilates movement doesn’t automatically make it a strength workout, and if the form isn’t cued properly, it’s an easy way to get injured. A good instructor will check your technique, give you modifications, and make sure the weight suits the movement.
As a hybrid girlie, I love seeing the blend of exercises coming together. Each brings something different, and together they make you stronger, more resilient and better at everything else you do.
I’d love to know what you think!
