When it comes to fitness, it’s easy to fall into the mindset of “either/or.” Either you’re a Pilates person, or you’re a weightlifting person. But what if I told you that you don’t have to choose, especially for women over 40? In fact, combining both Pilates and strength training can give you the best of both worlds—and leave you feeling stronger, more balanced, and more confident in your body than ever.
Why Women Over 40 Need Both
As we age, two key things happen:
1. We naturally lose muscle mass
2. We become more prone to joint stiffness, poor posture, and balance issues
Weight lifting is crucial because it directly combats muscle loss (sarcopenia), improves bone density, and helps regulate metabolism. But it’s often overlooked that Pilates addresses sneaky issues like mobility, flexibility, posture, and core strength—all of which become essential for maintaining an active, pain-free life.
Here’s how they complement each other beautifully:
1. Pilates Builds the Foundation
Pilates focuses on small, controlled movements that strengthen the stabilizing muscles—think deep core muscles, glutes, and postural muscles. This strengthens your daily life and improves your form and control during weightlifting sessions, reducing your risk of injury.
A strong core and good body awareness make you more efficient when lifting heavier weights. You’ll have better alignment, balance, and coordination to push yourself safely.
2. Weight Training Adds the Load Your Body Needs
While Pilates uses body weight and resistance tools to build strength, traditional weight lifting offers the progressive overload necessary to stimulate muscle growth and maintain bone density. Especially after 40, lifting weights helps counteract the natural decline in muscle mass and keeps your metabolism fired up. Yes, you can and will undoubtedly get stronger from Pilates alone, particularly when using the equipment; however, if you want to achieve true progressive overload, you need to use weights greater than what you will find via springs alone.
3. Both Help With Hormonal Shifts
Hormonal fluctuations can wreak havoc on muscle tone, energy, and mood in perimenopause and beyond. Studies show that resistance training and mindful movement practices like Pilates can help regulate cortisol levels, improve sleep, and boost mood—all crucial factors for women in their 40s and beyond.
4. Recovery & Longevity
Lifting weights without adequate mobility or core strength can lead to burnout or injury. Pilates supports recovery by improving flexibility, alignment, and breath control, making it easier for your body to bounce back after a strenuous strength session.
Likewise, the muscle gains from weight training support joint health and overall strength, making your Pilates practice feel more stable and powerful.
You Don’t Have to Choose!
You don’t need to pick between Pilates and weightlifting—they’re a match made in movement heaven. Together, they offer a well-rounded, sustainable approach to fitness, especially for women over 40 who want to stay strong, resilient, and energized for years.
It is not a secret that I love Pilates, but I also love weight training and can’t imagine not having it as part of my fitness routine. Inside my membership,, I have a series of classes that blend Pilates and Weights, some of my most popular classes. I love how Pilates helps me connect deeper with my body, which allows me to be more confident in my weight training.
So don’t box yourself in—your body will thank you for embracing both.
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Ready to Move Better & Get Stronger?
If you want to create a personalized routine that blends Pilates with strength training, I’m here to help if you want to tackle a few classes that blend Pilates and weights, check out these classes on my membership.
👉 Click here to schedule your complimentary introductory call and start moving better, getting stronger, and living the life you want.
