{"id":675048,"date":"2026-11-04T20:54:19","date_gmt":"2026-11-04T20:54:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/675048\/"},"modified":"2026-11-04T20:54:19","modified_gmt":"2026-11-04T20:54:19","slug":"pilates-with-weights-workout-to-develop-strength-and-control","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/675048\/","title":{"rendered":"Pilates with weights workout to develop strength and control"},"content":{"rendered":"

benefits<\/a>.<\/p>\n

<\/p>\n

\u201cIf you enjoy Pilates and feel ready for a little more of a challenge, adding weights can be an approachable next step,\u201d says Victoria Repa, Pilates instructor and founder of workout app BetterMe<\/a>. \u201cThe movements stay low-impact, with the same attention to breathing, alignment and control, while the extra resistance asks your muscles to work harder.\u201d<\/p>\n

Latest Videos FromFit&Well<\/p>\n

Lifting weights can help you build muscle mass and improve your bone health<\/a>, while Pilates encourages good posture, mobility and alignment. \u201cAs a Pilates instructor, I like combining these approaches because they offer a practical way to develop strength alongside movement control,\u201d Repa explains.<\/p>\n

Below, Repa has shared a weights workout that incorporates some of the principles of Pilates. You\u2019ll see moves that come up in conventional resistance workouts, but the key is applying the control and posture that is so essential to Pilates to these moves.<\/p>\n

You may like<\/p>\n

A Pilates-inspired weights routine for beginners<\/p>\n

\u201cThis four-exercise routine helps strengthen your lower body while keeping you steady and moving with control,\u201d Repa says.<\/p>\n

\u201cChoose a resistance that would allow for another two or three controlled repetitions,\u201d Repa says.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

To start, complete one round of the workout. Once you\u2019re more confident with the routine, try two rounds. Take between 45 and 60 seconds of rest between each move.<\/p>\n

1. Weighted squat<\/p>\n

How to Dumbbell Squat | Mike Hildebrandt – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Reps: 8-12 Rest: 45-60sec<\/p>\n

Stand with your feet hip-width apart, holding dumbbells by your sides.Inhale as you bend your hips and knees, sitting your butt back and lowering until your hips are at knee height.Keep your whole foot grounded and your knees following the direction of your toes.Exhale as you press through your feet to stand.2. Standing lunge with light dumbbells<\/p>\n

Dumbbell Static Lunge – YouTube
\n\"Dumbbell<\/p>\n

Watch On <\/a><\/p>\n

Reps: 6-8 each side Rest: 45-60sec<\/p>\n

Stand with your feet hip-width apart holding light dumbbells by your sides.Step your right foot straight back so it remains in line with your right hip, placing the ball of your right foot on the floor, keeping your right heel lifted\u2014this is your starting position.Inhale as you bend both knees to lower.Exhale as you push through your front left foot to extend your legs and rise back to the starting position.3. Weighted Pilates bridge<\/p>\n

How To Do A Glute Bridge With A Dumbbell – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Reps: 10-12 Rest: 45-60sec<\/p>\n

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.Place one dumbbell across the front of your hips, with a folded towel underneath to cushion it. Hold it securely with both hands throughout\u2014this is your starting position.Exhale as you press through your feet and lift your hips until your shoulders, hips, and knees are in a straight line.Pause briefly, then inhale as you lower slowly.4. Side-lying leg lift with ankle weight<\/p>\n

Pilates – Side Lying Leg Lift – YouTube
\n\"Pilates<\/p>\n

Watch On <\/a><\/p>\n

Reps: 8-10 each side Rest: 45-60sec<\/p>\n

Wearing a light ankle weight around your right ankle, lie on your left side with your head supported by your left arm, your left knee bent, and your right leg extended in line with your body.Make sure your hips are vertical and remain so throughout, and rest your right hand on the mat for balance\u2014this is your starting position.Exhale as you lift your right leg a short distance, keeping your toes facing forward.Inhale as you lower slowly.Complete all your repetitions on one side, then switch sides.Shop BetterMe equipment<\/p>\n","protected":false},"excerpt":{"rendered":"Follow us Add us as a preferred source on Google Newsletter Subscribe to our newsletter The original form…\n","protected":false},"author":2,"featured_media":675049,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[499,103,61,60],"class_list":["post-675048","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-ie","tag-ireland"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/675048","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=675048"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/675048\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/675049"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=675048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=675048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=675048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}