IPilates fans know that its training method, which focuses on slow, controlled movements coordinated with breathing, is a great way to stimulate not only the body but also the mind.
Sure, the moves may seem small and easy, but you need to be physically and mentally strong to get through a Pilates session (try the classic Pilates exercise “100 reps” and you’ll see why!).
Founder of Pilates Joseph Pilates The workout is designed to be a holistic practice that improves alignment, balance and strength while also helping to strengthen you mentally and emotionally.
But if you’re looking for a way to enhance the benefits of Pilates and spice up your sessions, adding light weights to your routine is a great option. Pilates exercises don’t typically use weights heavier than 3 pounds, making them suitable for people of most ages and fitness levels.
Just because you’re not a strength trainer doesn’t mean practicing Pilates with weights is easy. In fact, using weights in a Pilates class can be just as difficult as lifting heavy weights at the gym.
“It’s hard to maintain Pilates form without weights, and adding just one pound can make all the difference,” says Katherine Fair, M.D., a certified Stott Pilates instructor at Life Time Westchester in New York City.
Adding weights to your Pilates exercises can help reduce age-related muscle and bone loss, improve your mood, and prevent fitness plateaus. Read on to find out the benefits of practicing Pilates with weights and how to do it safely.
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The benefits of weight-based Pilates
1. Stronger bones and muscles
When you think of weight training, you probably think of building muscle, but Erin Etienne, a certified Pilates instructor and master trainer at Club Pilates in Maryland, says the No. 1 reason her clients ask about weighted Pilates exercises is to build bone density.
Yes, according to Harvard Health, strength training is an effective way to slow the age-related bone loss that can lead to osteopenia (low bone density) and osteoporosis (a bone disease that occurs when bone density and mass decrease), and it can also help build bone.
Etienne explains that performing weighted Pilates exercises improves blood flow, helping to protect your joints: “Increased blood flow improves the tissue around the bone, nourishing the bone and resulting in cellular changes that improve bone health,” she says.
It’s well-known that strength training helps improve strength and build lean muscle mass, but the muscular benefits of weightlifting go beyond seeing “flabby muscles” in the mirror, according to the Mayo Clinic.
Healthy muscles mean “nerves function properly, balance is better, and reactions are faster — all crucial to our ability to maintain functional movement as we age,” Etienne says.
Once you’ve learned the basics of Pilates (more on that in a moment), Fair explains that using weights reinforces the mind-body connection that Pilates believes in. “Once you’ve nailed your form and know how to activate your core with each movement, adding weights will engage your muscles even more, help you feel the exercise deeper, and give you a chance to feel the tiny muscles you’re working,” Fair says.
2. You’ll feel more confident
No matter how old you are, it’s a fact of life that we all get older. When we can’t move or complete tasks the way we used to, it can affect our self-confidence. Practicing weighted Pilates can boost self-esteem, even for seasoned professionals, says Fair.
“Once you’ve mastered ideal form and understand how you should feel while exercising, adding weight can increase the difficulty and give you a sense of accomplishment,” she says. “You can tire your muscles more effectively and feel the workout better.”
Etienne says weight training can also help you achieve short- and long-term goals, like running a marathon or walking without pain.
“Adding weights to your Pilates sessions can give you the confidence to work towards your goals,” she says. “Even lifting a few weights can release amazing endorphins and make you feel good, which can be incredibly valuable for anyone recovering from trauma or feeling stressed.”
“Pilates form is difficult without weights. Adding just one pound makes all the difference.” —Katherine Fair, Certified Stott Pilates Instructor
3. Your workouts stay fresh
Incorporating weight training into your Pilates classes keeps the sessions fresh, which Etienne says helps prevent boredom and stagnation.
“Incorporating appropriate weight that tests your endurance, while still allowing your nervous system a chance to stabilize that weight, is a great way to keep movement interesting and productive,” says Etienne.
4. You’ll become more aware of muscle imbalances
As well as getting stronger and feeling better, Etienne says incorporating weight training into your Pilates sessions can also serve the important purpose of identifying imbalances in the body.
“Clients are often amazed at the difference in strength, coordination and control between one side of the body and the other,” says Etienne, “In Pilates, one of the fundamental principles is to balance the body to achieve another principle: flow. When you’re in balance, your movements start to flow more smoothly.”
Etienne explains that these imbalances can lead to unhealthy movement patterns, especially if you’re trying to compensate for injury or pain.
“While it’s important to build confidence in your abilities during your exercise sessions, it’s equally important to know and identify your weaknesses,” she says. “Not only will it help you re-set your goals throughout the session, it will also make the session more engaging.”
What to Consider When Adding Weights to Your Pilates Workout
There’s no rushing with Pilates, and that’s true even if you’re ready to start using weights during your workout—though Fair says you should still make sure your form is correct before adding any kind of weight.
“Pilates is a form of mind-body exercise, and one of its fundamental principles is control,” says Fair. “It takes time to gain the control needed to master the exercises. You start with your core and activate the deeper muscles rather than the superficial muscles. As you progress and master the principles of Pilates, you can add weight to further challenge yourself. Form always comes first.”
Before adding weight, Fair recommends making sure you have an effective understanding of these Pilates principles:
- Combining movement and breath
- Activate your core muscles before other muscles
- Work proximally to the trunk before working distally from the trunk
When you’re ready to use weights for your Pilates exercises, remember that instead of lifting heavy, Pilates weights typically weigh between 1 and 3 pounds, says Fair. Light hand weights ($11) are always a popular choice and can be used for a variety of exercises (like this Pilates arm exercise), while weighted ankle straps are effective for deep engagement of your glutes and hip muscles with lower-body movements, Fair explains.
The Toning Ball ($10) is a soft, compressible ball filled with sand that’s one of Fair’s favorite props because of its unique uses: “The Toning Ball allows you to feel every nerve in the palms of your hands and the soles of your feet, and you can also use it for arm exercises to activate the small muscles in your hands and wrists, increase shoulder blade stability, and improve grip strength,” Fair says.
Placing a toning ball between your ankles or knees while doing sit-ups will increase the difficulty of the exercise, Fair says. “I like to do arch bridges over the toning ball to increase awareness of the soles of my feet and engage the glutes, hamstrings and calf muscles,” Fair says. “When students see the toning ball coming, they know it’s time to try harder!”
Fair offers some tips for using weights in your Pilates workouts:
- Before you add weight to an exercise, make sure you have good form.
- Never let the weight control your movement, let your movement control the weight.
- Listen to your body and know the difference between pain and effort.
- If you experience pain, reduce the weight or discontinue use.
“Lifting even a small amount of weight releases amazing endorphins and makes you feel good, which can be invaluable for anyone recovering from trauma or feeling stressed.” —Erin Etienne, Certified Pilates Instructor
Safety Tips for Pilates with Weights
Weight training can be a great addition to a Pilates workout, but not everyone should use it: Etienne recommends avoiding weight training if you have any joint or muscle injuries, vestibular issues, wrist or hand restrictions, neurological conditions, recent surgery, or if your doctor has told you to avoid weight-bearing exercise.
Always consult with your doctor before starting Pilates, and once you’ve been given the go-ahead, it’s best to work with a certified Pilates instructor first, rather than trying to come up with limitations on your own. For example, Etienne says that people with osteoporosis or osteoporosis should avoid weighted bends, and those with shoulder problems should avoid weighted overhead movements.
“Proper alignment focuses on how the structures in your body balance each other and support your skeleton without putting stress on your joints or compensating your movements,” says Etienne. “That’s why it’s so important to have private training or classes with a certified Pilates instructor, who is trained to closely monitor your movements and guide you to avoid injury.”
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