{"id":779054,"date":"2026-07-23T02:41:14","date_gmt":"2026-07-23T02:41:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/779054\/"},"modified":"2026-07-23T02:41:14","modified_gmt":"2026-07-23T02:41:14","slug":"pilates-versus-weight-training-for-longevity-sam-wood-weighs-in-on-the-fitness-debate","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/779054\/","title":{"rendered":"Pilates versus weight training for longevity: Sam Wood weighs in on the fitness debate"},"content":{"rendered":"

To prioritise Pilates<\/a>, or to prioritise lifting? That is the question \u2013 and among conflicting advice, there\u2019s no simple answer.<\/p>\n

But fitness coach and former Bachelor<\/a> star Sam Wood<\/a> has shared his insight on this age-old debate, revealing which of the two disciplines are considered the key to longevity. <\/p>\n

\"One<\/p>\n

Love Pilates? It doesn\u2019t mean you don\u2019t need to do strength training.\u00a0Getty Images\/iStockphoto<\/p>\n

With more than 20 years\u2019 experience in the health and fitness industry, Wood is a staunch advocate for building a workout routine atop the foundation of strength training. <\/p>\n

In a recent Instagram Reel<\/a>, he outlined the importance of prioritising this form of exercise above all others \u2013 including Pilates.<\/p>\n

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.<\/p>\n

Pilates has long been lauded as an alternative to traditional strength training \u2013 providing a full-body workout that improves core stability, posture and flexibility without the so-called \u201cbulk\u201d associated with lifting. <\/p>\n

But Wood was quick to warn against viewing traditional mat Pilates as equally beneficial to long-term health.<\/p>\n

\u201cWhat I hear a lot is \u2018I don\u2019t do any strength training because I don\u2019t need to, I do yoga and Pilates,\u2019\u201d he told nine.com.au.<\/p>\n

\u201cI think we need to be really, really careful in assuming this is satisfactorily ticking that box when, in a lot of cases, it\u2019s not.\u201d<\/p>\n

Wood says that if the goal is longevity, then weight training is considered the gold standard, and a key foundation for any fitness routine.<\/p>\n

\"\"<\/p>\n

Weight training is the gold standard for longevity, Sam Wood says.\u00a0iStock<\/p>\n

A 2024 report<\/a> published by the University of Sydney\u2019s Health for Life program supports this claim, citing it as \u201cessential\u201d for combatting age-related muscle and bone loss.<\/p>\n

Wood noted those who participate in Pilates with little to no resistance increase overtime would not meet the threshold for \u2018progressive overload\u2019 \u2013 which is key to improving muscle mass and bone density long-term.<\/p>\n

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 \u2013 placing weight training at the forefront of most fitness regimens.<\/p>\n

Not only that \u2013 it also works to enhance metabolic health, while drastically reducing the risk of fatal falls.<\/p>\n

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.<\/p>\n

Reformer<\/a> specifically utilises spring-loaded carriages and pulleys to create adjustable resistance. This helps build deep core strength, muscle tone and stability while protecting joints.<\/p>\n

\u201cI 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,\u201d he admitted.<\/p>\n

\u201cTherefore, I think [that] would be an equivalent.\u201d<\/p>\n

\"Sam<\/p>\n

Wood was quick to clarify that not all forms of Pilates were created equal.\u00a0Supplied \/ 28 By Sam Wood<\/p>\n

But ever the advocate for lifting, Wood continues to promote it as the go-to form of strength training for his clients. <\/p>\n

He says women tend to gravitate towards Pilates in lieu of lifting for fear of becoming unintentionally bulky \u2013 but ultimately, this is a common misconception.<\/p>\n

Seeking to debunk the bulk, he clarified it was largely down to hormones.<\/p>\n

\u201cWomen do not have the same hormone makeup as men and therefore won\u2019t get big and bulky. They will get lean and toned and strong,\u201d he clarified. <\/p>\n

\"\"<\/p>\n

Pilates is a great exercise for both men and women. \u00a0Supplied Nine<\/p>\n

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.<\/p>\n

Ultimately, he says the argument should not be Pilates versus lifting, going on cite both as key to a well-rounded gym regimen.<\/p>\n

\u201cThere is so much information out there that \u2018this is better\u2019 and \u2018that\u2019s better\u2019, and \u2018do that, don\u2019t do this\u2019,\u201d he said.<\/p>\n

Wood said if he could give gym goers one piece of advice, it would be to start with foundational strength training \u2013 and complement it with Pilates.<\/p>\n

\u201cThey\u2019re a beautiful combination together, but I think you need to start with strength training rather than the other way around.\u201d<\/p>\n