Pilates is a beloved form of mindful movement that engages the body and soul. Whether you’re doing mat Pilates, working with tools like the “magic circle,” or strength training on the reformer, you can expect to get a solid total-body workout. This low-impact exercise is easy on the joints while strengthening the muscles, making it a stellar training modality for every fitness level—especially for those over 40.
“Muscle naturally declines with age, which the research calls 'sarcopenia,'” explains Chris Pruitt, CPT and CEO of WorkoutHealthy.com. “That loss lowers strength, metabolism, bone density and insulin sensitivity. Preserving or adding lean mass supports a healthy weight, joint stability, balance and everyday energy.”
You can lose anywhere from 3% to 8% of lean muscle every 10 years after you turn 30. That decline only speeds up after 50. It’s important to find a workout you love to help compensate for this muscle loss so you can continue to lead an active, independent life. But is Pilates enough on its own to build and maintain muscle? We spoke with experts to find out.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
Pilates can absolutely build lean muscle, but it’s most effective when paired with traditional resistance training. After 40, consistent muscle growth typically requires progressive overload that pushes your body close to fatigue, Pruitt notes.
“Pilates alone typically does not provide enough mechanical load to trigger significant hypertrophy (muscle growth), especially post-40,” explains Portia Page, CPT, NCPT, education curriculum coordinator at Balanced Body Inc. “After 40, your body’s response to exercise-induced muscle damage and protein synthesis slows down—meaning you need more external resistance (weights, springs, bodyweight overload) and higher intensity to build lean muscle. Yet, I would argue that no modality as a stand-alone is enough—cross-training and variation is truly the key.”
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Keep in mind that Pilates offers resistance through your body weight, gravity and the reformer’s springs. This helps build endurance, balance, strength and lean muscle tone. Page describes it as “resistance training in a more subtle, joint-friendly form.”
She adds, “Pilates is the gateway to aging not just gracefully—but powerfully! Pilates is the foundation; variety and mix with other modalities will keep your workouts fun and engaging and sustainable throughout your lifetime.”
The Best Types of Pilates To Focus On
Page suggests prioritizing three types of Pilates to maximize results after 40:
This modality concentrates on endurance and control using your own body weight. It’s stellar for improving stability, mobility and functional strength.
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2. Reformer Pilates
This modality provides variable resistance through the reformer’s springs, giving you greater potential to achieve progressive overload.
3. Mat/reformer Pilates
A combination of both mat and reformer Pilates sessions may give you the best muscle improvement after 40. Page recommends adjusting the reformer’s spring tension to safely challenge your muscle fibers; perform mat exercises daily to reap the benefits of working with your body weight against gravity in various positions.
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When your goal is to build and maintain muscle, Page recommends balancing your weekly workouts with a variety of training modalities:
Pilates for mobility, joint integrity and alignmentStrength training (resistance bands, kettlebells, body weight) to grow your musclesCardio for heart and metabolic healthYoga/meditation/tai chi for mental wellnessWhile Pilates probably isn't enough to build and maintain lean muscle mass after 40, it's still an excellent mind and body practice to have in your arsenal.
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Sources:
Chris Pruitt, CPT and CEO of WorkoutHealthy.comPortia Page, CPT, NCPT,education curriculum coordinator at Balanced Body IncWestcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.Hence then, the article about is pilates alone enough to build lean muscle mass after 40 trainers share the truth was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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