There seems to be a misconception in the fitness world – particularly on social media – that Pilates is the holy grail. On any given scroll, you'll find influencers and celebrities all touting the benefits of the workout, along with their sculpted torso. And don't get me wrong, I'm all for doing whatever type of movement makes you happy. But as a NASM-certified personal trainer (who is also working on a Pilates mat and reformer instructor certification), I also have to tell you that Pilates isn't the only workout you should be doing.
The truth is, to have a balanced fitness routine that supports healthy muscle mass and improved cardio health, you need to prioritize strength training and cardiovascular training in your routine. I try to incorporate at least two to three days of strength training in addition to two days of cardio, with one to two Pilates classes (or yoga or a comparable sculpt-type class) mixed in.
I aim to get at least 150 minutes - or a little over two hours - of cardio per week. I personally enjoy dance cardio classes, casual jogs outdoors, or some brisk walking for my cardio.
Don't get me wrong: I love Pilates too - so much so that I'm training to be an instructor. But for me, this routine is what makes me feel my best, and I know that it's science-backed and in line with what experts recommend.
Experts Featured in This Article
Shannon Ritchey, DPT, is a physical therapist and founder of Evlo Fitness.
Is Pilates Enough? Here's Why You Might Need More
"I recommend programming your strength training workouts first, then incorporating 150 minutes of light-to-moderate intensity cardio outside of those sessions," physical therapist Shannon Ritchey, DPT, tells PS. "Strength training and maintaining an active lifestyle are the most important components of a fitness routine."
So what does this structured routine look like? Dr. Ritchey references her REPS framework - consisting of repetitions, exercise selection, protein, and structure - as the "key elements of a well-balanced strength training routine."
The TLDR on REPS
So, does this mean you can't do Pilates? Absolutely not. Instead, Dr. Ritchey suggests incorporating it in addition to regular cardio and strength training. She suggests doing Pilates on active rest days, as long as you leave enough time to fully recover (i.e. you don't want to be really sore all the time). To break it down, REPS stands for:
Repetitions: "Take each exercise to failure or within one to three reps of failure, in under 30 reps. Keeping one to three reps in reserve is preferred, as it's easier to recover from than training all the way to failure and just as effective," Dr. Ritchey says. Exercise Selection: "Target one muscle group at a time with each exercise," Dr. Ritchey adds. Protein: Aim to consume 0.75 to 1 gram of protein per pound of body weight per day. Structure: "Train each muscle group twice per week on non-consecutive days," Dr. Ritchey says. "Take rest days from lifting - I personally like to take two rest days from resistance training each week."The Bottom Line
Something else to consider that puts all of this into perspective: Pilates originated with, yes, the goal to train the body, but also to help rehab patients in a hospital. Joseph Pilates developed the method to help patients who couldn't walk be able to find mobility, and then eventually the method reached athletes and dancers to help them prevent injury and excel in their professions.
I try to look at it this way in my own life: Pilates is something that allows me to feel better, move better, and prevent injuries so I can continue doing the other things I love, like dance cardio classes, and to be able to lift weights without hurting myself.
While this is how I personally approach Pilates, I recognize that there are many types of Pilates classes out there – reformer, megaformer, and beyond – that vary in intensity and even the resistance placed on your muscles. I also know that the best type of workout is the one you like and do regularly. So if that happens to be Pilates, that's great! Just keep in mind that balance is a good idea in all areas of life – including in your fitness routine.
Related: Does TikTok's 3-2-1 Fitness Method Actually Work? We Asked the Experts Mercey Livingston is a writer and editor with eight-plus years of experience covering fitness, health, and nutrition for media outlets and brands including Well+Good, Shape, and Women's Health. She was the fitness editor at Peloton and held editorial roles at Equinox, Shape, and Well+Good. Mercey is a NASM-certified personal trainer and women's fitness specialist. She's also a certified holistic health coach through the Institute For Integrative Nutrition, with an additional certification in hormone health. She has a BA in journalism from the University of Southern Mississippi. Read More Details
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