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Unlocking Strength: The Power of Combining Pilates and Strength Training

There has been an ongoing debate in the fitness world between Pilates and strength training. However, at Women’s Health and Men’s Health, we believe these two approaches can harmoniously coexist. In fact, they can enhance your workout routine when combined. Introducing Pilates x Lift: a four-week hybrid workout series designed to blend the best of both worlds, aiming to help you build muscle, enhance mobility, and improve recovery.

The Benefits of Combining Pilates and Strength Training

Pilates focuses on building core stability, flexibility, and mobility. It’s excellent for targeting deeper muscles, leading to enhanced performance during strength training exercises. Even professional athletes like basketball star Sue Bird and members of the Kansas City Chiefs integrate Pilates into their conditioning routines for good reason.

To ensure a well-rounded and effective hybrid workout, we collaborated with expert trainers Tara Bethune and Marcus Martinez, CSCS. They’ve crafted a dynamic 30-minute full-body workout that combines crucial strength-building movements and Pilates techniques, ensuring you engage all major muscle groups.

How the Pilates x Lift Program Works

The Power of Hybrid Training

The Pilates x Lift program allows you to benefit from both Pilates and strength training. By incorporating these practices, you not only build muscle efficiently but also enhance your mobility and endurance, ultimately leading to better long-term fitness, as Coach Tara emphasizes.

Pilates strengthens the core and stabilizing muscles, which significantly improve lifting mechanics and joint protection. This approach not only enhances gym performance but also expedites recovery, allowing you to train harder and smarter.

Workout Breakdown

Workout Duration: 30 minutes | Required Equipment: medium and heavy dumbbells | Ideal For: Full Body

After a brief warmup, trainers Tara and Marcus guide you through three blocks of exercises: lower body, upper body, and lower body again.

Each block begins with an explosive strength exercise, such as a deadlift, followed by two Pilates-inspired moves, like a hip bridge transitioning into bridge walkouts. This sequence enhances muscle activation and encourages you to train to fatigue, increasing time under tension.

The workout concludes with a core-focused sequence targeting rotation, enhancing core strength, stability, and balance—culminating in an intense 60 seconds of burpees.

Meet Your Trainers

Tara Bethune: A Nike trainer, Pilates instructor, and bikini competitor, Tara coaches at Soto Method, Fuze House, and Vaura Pilates in New York City. Marcus Martinez, CSCS: A seasoned strength and conditioning specialist and kettlebell educator with over 20 years of experience coaching athletes.

Conclusion

Combining Pilates and strength training can offer a well-rounded fitness regimen, enhancing muscle strength, core stability, and overall mobility. The Pilates x Lift program provides an excellent opportunity to experience the benefits of both modalities in a structured format. Whether you’re a beginner or a seasoned gym-goer, this hybrid workout can elevate your fitness journey. Why not give it a try?