Many people are interested in using their exercise program to help them achieve a better body composition. In this post, we will discuss whether pilates or weight lifting is better for total body recomposition.
Read more: Pilates or Weight Lifting for Body Composition?What is Body Recomposition?
Body recomposition refers to a change in body composition, or percent body fat, that occurs when you gain muscle, lose fat or both. Strictly speaking, during a true body recomposition your weight remains stable. However, many people may also lose or gain body weight by change their overall body composition during a body recomposition phase.
Muscle Growth: Pilates vs. Weight Lifting for Muscle Growth
Beginners can gain muscle doing just about anything. So, beginners can certainly gain muscle doing Pilates or weight lifting. However, even beginners will likely gain more muscle mass with traditional weight training than with Pilates. This is because traditional weight lifting allows you to achieve progressive overload.
Intermediates and advanced athletes will also gain more muscle tissue with weight training than a Pilates routine. In fact, advanced lifters may even lose muscle if they substitute all of their lifting sessions for Pilates. Pilates workouts might not allow you to maintain enough volume or intensity to keep the muscle you already have. So, if you are an advanced trainee, you will need to keep at least a few weight training workouts in your weekly schedule to maintain your current muscle mass.
Overall, you can gain much more muscle mass more efficiently with weight training than with Pilates.
Still, keep in mind that gaining muscle, even with a well designed weight lifting program, is extremely difficult and does not come easily. You won’t ever get bulky by lifting weights as muscle gain does not happen by accident. Yet, you may notice a firmer, leaner and more sculpted appearance from weight lifting consistently over time.
Body Fat Loss: Pilates vs. Weight Lifting for Fat Loss
Pilates or weight training can both be effective for body fat loss. A calorie deficit is needed for body fat loss. You can achieve a calorie deficit through your exercise program, your diet, or some combination of diet and exercise. Consult this article to determine your optimal calorie intake for fat loss.
However, weight training is still probably more effective for body fat loss than Pilates because it helps you build more muscle. Building more muscle helps you enhance your metabolism and burn more calories at rest, helping you to burn more calories throughout the day.
So weight training probably also helps you lose body fat more effectively than Pilates.
Is Pilates better for training smaller muscle groups?
A common selling point to Pilates programs is that Pilates is better for training smaller muscle groups than weight training. However, you can easily target your smaller muscle groups with weight training exercises as well.
Some good exercises for small muscle groups include exercises like leg extensions, bicep curls, skull crushers, rear delt flies, IWTYs and calf raises. These and other exercises–in tandem with other exercises for the bigger muscle groups–can help you target and strengthen every muscle in your body.
Is Pilates better for training the deep core?
Another common selling point for Pilates is that it is better at training the “deep core” than traditional weight training.
However, you can also train your deep core with weight training. Using core bracing on squats, deadlifts and other structural exercises can help you strengthen your transverse abdominals, spinal erectors and internal and external obliques. Adding traditional core exercises like Deadbugs, Pallof presses, farmer walks, one arm carries and woodchops can help you specifically target and strengthen these areas.
Final Thoughts:
For body recomposition, weight training is a much more effective and efficient use of your training time than Pilates. However, feel free to still perform Pilates once or twice per week if you like it or if you experience other mind-body benefits from Pilates. You can still get a lot of great benefits from Pilates or any other exercise program, but if changing your body composition is your top priority, you should prioritize a progressive weight training routine over other forms of exercise including Pilates.
Would you like help designing an exercise program or would you like to work with me? Visit my personal training or online coaching pages to learn more.
