Progressive overload

“Just like in weight training, progressively increase the resistance or intensity of your pilates exercises over time,” Long advises. Challenge yourself by increasing the load or number of repetitions.

Focus on form

“Pay close attention to your form during pilates exercises. Proper form is essential for building strength effectively and preventing injury,” Long says.

Mix it up

It’s a good idea to combine pilates with weight training in your weekly routine, if it’s one of your preferred types of exercise. “The ratio of pilates to strength training will depend on your preferences and goals,” says Long. “You could start with a 3:2 ratio of pilates to strength training sessions per week and adjust as needed.”

Cycle between phases of higher reps and lower weights and phases of lower reps and higher weights. “This can keep your workouts interesting and help prevent plateaus.”

Rest and recovery

Ensure you factor rest days into your training plan to allow muscles to recover and grow. Overtraining can hinder progress.

Pilates is great for building strength, but can it ever be a good substitute for weight lifting?