Is Weight Loss A Benefit of Pilates? An Expert Weighs In.

woman wearing sneakers while rolling a Pilates Mat with hand weights and a water bottle

Looking for expert guidance on what Pilates can do for you? Read below to learn about Pilates and to see if weight loss is one of the benefits.

When a new client begins doing Pilates at my Studio they often ask “Will Pilates help me lose weight?” My answer: “It is possible to lose weight doing Pilates, but…”

What is Pilates?

Pilates is a series of movements that help to strengthen and lengthen the muscles of the body, especially the core. This method was created by Joseph Pilates who trained many professional dancers and athletes at his studio in New York from 1926 until his passing in 1967. Some of his earliest students, now known as “the Elders”, went out on their own to teach Pilates, passing their knowledge of his method on to others.

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What can Pilates do for me?

The benefits are many- some subtle, but ALL profound. Here’s just a short list of what you may notice when you do Pilates:

Improve overall and especially core strength.
Decompress the spine and joints.
Improve flexibility.
Improve balance.
Improve coordination.
Improve body awareness.
Improve posture.
Correct muscle imbalances.
Prevent injuries.
Increase lung capacity.
Increase blood circulation.
Improve concentration.
Improve muscle tone.
Stress management and relaxation.

Are there different types of Pilates?

Pilates can be done on a mat or using the Pilates equipment (a.k.a. apparatus). On the mat, it’s just you and your own strength to support your body weight against gravity. The Pilates Mat exercises can be very effective for getting you the benefits mentioned above AND can be done at home. If however you are new to Pilates or need a more rehabilitative approach to movement, then instructors will often recommend you start on the equipment. Here’s why…

Is the Pilates Equipment better than mat?

woman performing swan on Pilates reformer

The Pilates equipment uses springs, ropes and pulleys which can either make the movements more challenging or can assist you to be able to do the exercise. For example, if you lie on your back on the floor and try to roll up to sitting with slow control, you may struggle or not even be able to do more than lift your head off the floor at first. However, if you do that same exercise on the Pilates Cadillac (a.k.a. Trapeze Table) with the assistance of the roll back bar and springs, you’ll still work hard, but the movement will actually be achievable. Due to the adaptability of the machines, there are many modifications that can be done beyond what can be done on the mat, which is great for beginners.

Will Pilates help me lose weight?

Bottom line, in my opinion, Pilates is “right” for just about everyone as you can read in the benefits above. However, Pilates may not be as effective for weight loss as cardio. To lose 1 lb you need to burn about 3500 calories. The amount of calories you’ll burn in a Pilates class depends on several factors- your current weight, the type of class and the difficulty of the class. The average number of calories burned in a 50-minute beginner Pilates class is approximately 175 calories. In that same amount of time, if you take a brisk walk, you could burn up to 400 calories.

If your goal is to lose weight, you may want to do cardio IN ADDITION to Pilates. Pilates can decompress your joints and teach you how to move better (better body awareness) so in all likelihood… Pilates will help you do your cardio of choice even better. Plus, if you enjoy your Pilates sessions, you’ll be more likely to stick with your fitness routine and maintain a healthy lifestyle. Additionally, while you’re losing weight doing cardio… you should do Pilates to help tone and strengthen your muscles to help prevent skin laxity. Can you tell I’m a fan?

What does the research show about the benefits of Pilates including weight loss?

Here are a couple of very small studies that showed the biggest benefit to women who began doing Pilates vs those that did not exercise was their improvement in abdominal, upper body and lower body strength, not necessarily a change in body composition. But who doesn’t want to improve their overall strength, right?

Tips for weight loss.

The most important tips for weight loss are:

Combine a healthy diet with exercise. Consult your doctor or a nutritionist to help create a meal plan that suits you.
It can be beneficial to see a wholistic functional medicine doctor who can check your hormones, cortisol and melatonin levels. If your hormones are out-of-wack this will impede your ability to lose weight.
Getting proper sleep is also essential to weight loss and overall health. In his book, The Sleep Doctor’s Diet Plan, Dr. Michael Breus writes, “Glucose metabolism starts to increase in the second half of the night when you enter REM sleep. Amazingly, the better you sleep, the more calories you burn.”.

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Am I really an expert?

Yes. I’ve not only been a Registered Nurse for nearly 30 years, I’ve been teaching Pilates for over 24 years. Given that, I consider myself an expert on the topics of Pilates and weight loss. I’ve worked with thousands of people both in the Pilates studio and in healthcare over many years teaching them about health, wellness and fitness. Read more about me here.

Final thoughts and Testimonials?

Pilates is beneficial- period. For weight loss? Maybe not so much. But for strength and so much more… definitely.

Interested in learning more about Pilates? Contact Strong Tower Pilates Studio for more info or check out our YouTube Channel.

“I’ve been doing Pilates for 8 weeks now. I haven’t lost any weight, but things are shifting in a good way. I feel better in my clothes and I’ve lost 6% body fat!” -J.F. Strong Tower Pilates Client

“I visited my son for the first time in a long time. His apartment is a 3-story walk-up. He was amazed at how quickly and easily I was able to take the stairs up to his apartment after only 3 months of Pilates!” -T.B., Strong Tower Pilates Client

“I lost a lot of weight after taking Semaglutide, and my skin was saggy because I also lost a lot of muscle. After doing Pilates for only a few months my muscle tone has improved. I feel stronger and I look so much better!” -J.C., Strong Tower Pilates Client

Essential items for a beginner Pilates student with links to purchase.

Pilates mat– This is a great mat for at-home or in-studio workouts. The thickness makes it super comfortable. I do not recommend it for yoga classes as it’s too “cushy” for the standing balance work.
Pilates socks– Members of our studio LOVE these socks. They have a strong grip and the toe separators are very comfortable.
Pilates ring– I’ve purchased many Pilates rings over the years and most are not durable enough to withstand frequent use. These rings are strong yet flexible and very durable even for the amount of times we use them in our classes.