To prioritise Pilates, or to prioritise lifting? That is the question – and among conflicting advice, there’s no simple answer.
But fitness coach and former Bachelor star Sam Wood has shared his insight on this age-old debate, revealing which of the two disciplines are considered the key to longevity.
Love Pilates? It doesn’t mean you don’t need to do strength training. Getty Images/iStockphoto
With more than 20 years’ experience in the health and fitness industry, Wood is a staunch advocate for building a workout routine atop the foundation of strength training.
In a recent Instagram Reel, he outlined the importance of prioritising this form of exercise above all others – including Pilates.
The video proved polarising, with many Pilates loyalists weighing in on the great strength training debate and defending the low-impact, dynamic workout as equal to lifting.
Pilates has long been lauded as an alternative to traditional strength training – providing a full-body workout that improves core stability, posture and flexibility without the so-called “bulk” associated with lifting.
But Wood was quick to warn against viewing traditional mat Pilates as equally beneficial to long-term health.
“What I hear a lot is ‘I don’t do any strength training because I don’t need to, I do yoga and Pilates,’” he told nine.com.au.
“I think we need to be really, really careful in assuming this is satisfactorily ticking that box when, in a lot of cases, it’s not.”
Wood says that if the goal is longevity, then weight training is considered the gold standard, and a key foundation for any fitness routine.
Weight training is the gold standard for longevity, Sam Wood says. iStock
A 2024 report published by the University of Sydney’s Health for Life program supports this claim, citing it as “essential” for combatting age-related muscle and bone loss.
Wood noted those who participate in Pilates with little to no resistance increase overtime would not meet the threshold for ‘progressive overload’ – which is key to improving muscle mass and bone density long-term.
As our bodies are built to adapt to consistent physical stress, a gradual increase in resistance, reps or volume in workouts significantly improves overall strength – placing weight training at the forefront of most fitness regimens.
Not only that – it also works to enhance metabolic health, while drastically reducing the risk of fatal falls.
But Wood was quick to clarify that not all forms of Pilates were created equal, and reformer often proves just as fit-for-purpose as weight training.
Reformer specifically utilises spring-loaded carriages and pulleys to create adjustable resistance. This helps build deep core strength, muscle tone and stability while protecting joints.
“I think different forms of Pilates that have a much greater progressive overload component … are probably getting to the levels that you would see in a weight training form,” he admitted.
“Therefore, I think [that] would be an equivalent.”
Wood was quick to clarify that not all forms of Pilates were created equal. Supplied / 28 By Sam Wood
But ever the advocate for lifting, Wood continues to promote it as the go-to form of strength training for his clients.
He says women tend to gravitate towards Pilates in lieu of lifting for fear of becoming unintentionally bulky – but ultimately, this is a common misconception.
Seeking to debunk the bulk, he clarified it was largely down to hormones.
“Women do not have the same hormone makeup as men and therefore won’t get big and bulky. They will get lean and toned and strong,” he clarified.
Pilates is a great exercise for both men and women. Supplied Nine
In terms of strength-training frequency, Wood advised beginners to start off slow, lifting for around two to three sessions per week and allocating set rest days in between.
Ultimately, he says the argument should not be Pilates versus lifting, going on cite both as key to a well-rounded gym regimen.
“There is so much information out there that ‘this is better’ and ‘that’s better’, and ‘do that, don’t do this’,” he said.
Wood said if he could give gym goers one piece of advice, it would be to start with foundational strength training – and complement it with Pilates.
“They’re a beautiful combination together, but I think you need to start with strength training rather than the other way around.”