Can Pilates and Weightlifting Coexist for Women Over 40?
Scroll through social media and you’ll see posts about the debate: Pilates vs. weightlifting. One side promises long, lean muscles and perfect posture. The other swears by heavy lifting for metabolism, bone health, and strength.
But after more than 35 years of training women through every life stage, here’s what I know for sure:
You don’t have to choose.
And honestly? You shouldn’t.
Pilates and weightlifting aren’t rivals, they’re partners. When combined thoughtfully, they create a body that’s strong, mobile, resilient, and built to last. And for women in midlife, that combination can be a game-changer.
As I always say: Fitness is medicine and the best medicine is balanced.
Pilates and Weightlifting: Not Opposites, But Complements
One of the biggest myths in fitness is that you must commit to one “style” of training. But the body doesn’t work in silos and neither should your workouts.
Here’s how I explain it to my clients:
Pilates teaches you how to move well
Weightlifting teaches you how to move more
Together, they build strength from the inside out.
What Pilates Does Best
Pilates trains the muscles that support your spine, hips, and shoulders—the ones that protect you during everyday life and during strength training.
Pilates focuses on:
Core stability and deep abdominal strength
Postural alignment
Breath awareness
Controlled, functional movement
Joint-friendly mobility
What Weightlifting Does Best
Strength training delivers:
Increased muscle mass
Stronger bones (critical after 40!)
Improved insulin sensitivity and metabolism
Greater power and confidence
Protection against age-related muscle loss
This matters even more during perimenopause and menopause, when hormonal changes naturally challenge muscle and bone health.
Put them together, and you get a training approach that supports strength, mobility, balance, posture, and long-term independence.
That’s the sweet spot.
Why Pilates Makes You a Better Lifter
If you’ve ever felt wobbly in a squat, strained your back during a deadlift, or struggled with balance during lunges, Pilates can help.
At the heart of Pilates is core stability, and I don’t mean crunches. I mean the deep stabilizing muscles:
Transverse abdominis
Pelvic floor
Multifidus
Deep hip stabilizers
These muscles act like your body’s internal support system.
When they’re strong:
You brace better during lifts
Your spine stays protected
Your form improves
Your risk of injury goes down
Pilates also improves proprioception—your body’s awareness in space. That awareness helps you:
Maintain alignment
Control tempo
Move through full, safe ranges of motion
All of which are essential when lifting weights, especially as joints get more sensitive with age.
Pilates also improves mobility. Mobility is what allows strength to feel good instead of stiff or painful.
When women commit to mobility, I consistently see:
Less joint pain
Better posture
Improved balance
More confidence lifting weights
Workouts that feel empowering instead of exhausting
Why Weightlifting Makes You Better at Pilates
The relationship works both ways.
While Pilates refines your movement, weightlifting gives you the strength to fully express it.
With more muscle:
You can hold Pilates positions longer
You move with more control and power
Advanced exercises feel accessible instead of frustrating
Just as important, muscle mass is one of the strongest predictors of healthy aging. It:
Supports metabolic health
Protects joints
Reduces fall risk
Helps maintain independence
This is why I’m such a strong advocate for women lifting weights—especially in midlife. Muscle isn’t about aesthetics. It’s about freedom.
How to Combine Pilates and Strength Training (Without Overdoing It)
You don’t need extreme workouts or endless gym time to benefit from both.
Here’s a realistic, sustainable approach I recommend:
Aim for 5 Days of Strength
You don’t need to do Pilates and lifting every day. A balanced week might look like:
2–3 strength training sessions
1-2 Pilates or mobility-focused sessions (Keep scrolling for Pilates workouts to get started with!)
Listen to your body and adjust as needed.
Use Pilates as Active Recovery
On days when lifting leaves you sore, Pilates can:
Increase blood flow
Improve mobility
Reduce stiffness
Help you recover faster
It’s movement that supports your training not competes with it.
Focus on Form
Whether you’re on the mat or holding dumbbells:
Quality beats quantity
Alignment matters
Progress gradually
If you’re new to either modality, learning proper technique is worth the investment.
Prioritize Recovery
Strength and Pilates both place demands on your body. Support your workouts with:
Adequate protein (check out these good sources of protein)
Hydration (try my tips for drinking more water)
Sleep (use these hacks to get better rest)
Gentle recovery days
Remember: Progress happens when the body recovers.
“But I Don’t Have Time”- Let’s Talk Reality
One of the biggest barriers I hear from women is time. And I get it—busy schedules, family responsibilities, work, and life add up.
Here’s my honest take:
You don’t need perfect workouts.
You need consistent movement.
I encourage women to:
Fit movement into the “cracks” of the day
Let go of the all-or-nothing mindset
Stop waiting for the perfect 60-minute window
Ten minutes of Pilates in the morning.
A short strength circuit later in the day.
A longer session when time allows.
Small steps add up.
Your body responds to frequency, not perfection.
The Long-Term Payoff: Strength That Lasts a Lifetime
At this stage of life, fitness isn’t about punishment or chasing extremes. It’s about building a body that supports you now and in the future.
As we age, priorities shift:
From aesthetics to longevity
From intensity to sustainability
From pushing harder to training smarter
Combining Pilates and weightlifting gives you:
Strength for daily life
Mobility for healthy joints
Balance for confidence
Resilience for whatever comes next
That’s the kind of fitness that lasts.
You don’t have to choose between Pilates and weightlifting.
The smartest training programs embrace both.
When you combine the muscle-building benefits of strength training with the alignment, core stability, and mobility of Pilates, you create a routine that’s effective, joint-friendly, and sustainable, especially for women over 40 and 50.
Move well. Move strong. Move for life.
And remember: Listen to your body. Be consistent. And always choose joy in movement.
Get Started With My Free 10 Minute Pilates Workout
If you have ten minutes, you can do this 10 Minute Mat Pilates workout. These mindful, Pilates-inspired movements will help you engage more core muscles than you would with just plain old crunches.