Pilates
Pilates improves flexibility and gives a small boost to aerobic fitness, but it does not build strength or change body composition better than other exercise. It is a fine complement if you enjoy it, not a substitute for progressive strength training.
What the science says
- Improves flexibility Moderate evidence
A 2026 meta-analysis in adult women (Bajčetić et al., 12 studies, about 540 participants) found a clear gain in sit-and-reach flexibility (SMD 0.69). It also found lower body weight and BMI, but no change in body fat percentage, waist, lean mass or handgrip strength.
- Body composition: no better than other exercise Limited evidence
A 2020 meta-analysis of mat Pilates in healthy adults (Cavina et al., 10 studies) found it was not more effective than traditional exercise or control conditions for BMI, lean mass, body fat percentage or waist circumference.
- No clear strength gain Limited evidence
In older adults, a 2024 meta-analysis of 24 trials (Oliveira et al.) found Pilates did not significantly improve muscle strength versus control (low-quality evidence) and was no different from other exercise (SMD 0.01). The authors could not recommend it for strength.
- Small improvement in aerobic fitness Moderate evidence
A 2019 meta-analysis (Fernández-Rodríguez et al., 9 studies) found Pilates raised VO2max versus control with a moderate effect size (0.57), across healthy people and patients.
How to apply it
If you like Pilates, keep it as a complement for flexibility and body control, and get your strength and fat-loss results from progressive resistance training and cardio.
Who should be careful
Pilates is low risk for healthy adults. Clinical Pilates for back pain or after injury is a treatment matter: get it from a physician or physical therapist, not from this page.
Frequently asked questions
Does Pilates build muscle or strength?
Not clearly. A 2024 meta-analysis of 24 trials in older adults found no significant strength gain versus control and no difference from other exercise.
Will Pilates help me lose body fat?
No better than other exercise: a 2020 meta-analysis found mat Pilates was not more effective for body fat, lean mass or waist size.
What is Pilates actually good for?
Flexibility, with a clear sit-and-reach improvement, and a small rise in aerobic fitness.
Scientific references
- Effects of Pilates Programs on Body Composition, Flexibility, Muscular Strength, Balance, Functional Performance and Respiratory Function in Adult Women: A Systematic Review and Meta-Analysis
- Effects of the Mat Pilates Method on Body Composition: Systematic Review With Meta-Analysis
- Effects of pilates exercises on strength, endurance and muscle power in older adults: Systematic review and meta-analysis
- Pilates Method Improves Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis
More training methods
- Drop sets Moderate evidence
A drop set takes a set to failure, then immediately cuts the load and keeps going.
- Rest-pause sets (including myo-reps) Limited evidence
Rest-pause means taking a set close to failure, resting 15–30 seconds, then squeezing out a few more reps, repeated a few times.
- Supersets Moderate evidence
A superset pairs two exercises back to back with little or no rest.
- Zone 2 training Limited evidence
Easy, steady cardio clearly improves fitness and health, but the popular claim that "Zone 2" is a special, optimal intensity for building mitochondria and burning fat is not supported.
- Fasted training (fasted cardio) Limited evidence
Training on an empty stomach burns more fat during the session, but that does not translate into more fat lost over weeks.
- Static stretching before training Limited evidence
Holding long static stretches right before lifting or sprinting slightly lowers strength and power, and it has not been shown to prevent injuries.