Pilates: Is It Stretching, Strength Training, or Both?
Is Pilates a workout for strength, flexibility, or both? We asked the experts at Aero Joe Pilates to break it down and explain why quality instruction matters. Image: Eric & Jamie Photography
Pilates has long been a fitness staple, but there’s still a lot of confusion surrounding what the practice actually does for your body. Is it a strength workout? A form of stretching? Something in between? The answer is a little more nuanced than you might think. Pilates was designed as a complete exercise system that works the body in a variety of ways to build strength while supporting flexibility and better movement. At Aero Joe Pilates in Birmingham, AL, this balanced approach is at the heart of their practice.
Pilates vs. Yoga: What’s the Difference?
One of the biggest questions surrounding Pilates is how it differs from yoga. Both practices incorporate breathwork and mindful movement while improving flexibility, balance, mobility, and agility. But one key difference is that Pilates creates balanced strength throughout your entire body, rather than focusing on one single area.
“One of the biggest distinctions of Pilates is that its founder, Joseph ‘Joe’ Pilates, was a visionary in creating a complete exercise system (Mat, Reformer, Low Chair, Tower, and more) aimed at developing the body uniformly, creating balanced muscular development,” explains Alison Page, a nationally certified 21-year veteran Pilates teacher and Aero Joe’s studio owner. “Rather than focusing on a single physical quality, the Pilates method integrates strength, mobility, control, alignment, and breathing techniques.”
More Than Just Stretching
Alison adds that Joseph Pilates drew inspiration from yoga and other movement disciplines when developing his method, but experts believe he placed special emphasis on balancing strength and mobility through three key metrics to achieve uniform muscle development. These metrics work together to enhance the total benefits of Pilates and are not necessarily ranked in an order of importance.
“The first metric is suspension,” Alison explains. “Cues, breath techniques, and controlled movement create a sense of length throughout the body, enhancing spine mobility, while eccentric muscle contractions help develop lean muscle mass.”
The second metric is range of motion. By developing balanced mobility in your body’s major joints, Pilates can help address muscular imbalances and improve overall movement quality.
Lastly, progressive strength allows the practice to become more challenging over time. Pilates equipment uses varying spring resistance, exercise levels, and body positions relative to gravity to safely raise the difficulty as you progress. “The result is a method that balances strength and mobility,” adds Alison. “Ideally, Pilates develops both.”
What Can Pilates Do for Your Body?
Because Pilates requires focused, intentional movement, it can also help you become more aware of how your body moves and functions. “Some of the biggest physical benefits of a regular Pilates practice include increased body awareness and improved balance,” says Mary Margaret Scalici, a Certified Pilates Teacher at Aero Joe. “Pilates requires a consciousness of each part of your body — regardless of how small and insignificant one may seem — to work in unison to accomplish the exercise in the way it is intended.”
That heightened awareness can translate beyond the studio, helping you move with greater stability and confidence in everyday life. Alison also points to greater stamina, mobility, and confidence, along with a mental benefit: Pilates requires concentration and coordination, creating a mind-body connection that can make the practice equal parts challenging and meditative.
And Pilates isn’t reserved for one particular age or fitness level. At Aero Joe, clients range from 15 to 80-plus, with sessions tailored to different bodies, abilities, and goals. Ultimately, the hope is to help clients stay active and capable in the activities they enjoy. “Our goal is to help clients keep doing what they love — from golf, hiking, and biking to simply getting down on the floor to play with their kids or grandkids,” says Alison.
Why Proper Instruction Matters
With Pilates growing in popularity, it’s worth paying attention to the quality of instruction behind the practice, as teacher-training programs can vary significantly in both hours and scope. “I wish more people understood that the quality and depth of Pilates instruction can vary tremendously,” says Alison. “Unlike other fitness professions, Pilates instruction and studio ownership are not uniformly regulated in the United States.”
Aero Joe’s commitment to comprehensive training is evident through its instructors, who complete approximately 450 to 900 hours of all-apparatus training. “Pilates is extraordinarily adaptable, but credentials matter,” adds Alison. “Great instruction is what allows the method to meet you where you are — and continue challenging you as you get stronger over time.”
What to Expect at Aero Joe Pilates
If you’re new to Pilates, there’s no need to feel intimidated. Aero Joe welcomes beginners every week, with instructors introducing the fundamentals before building toward more advanced movements.
“What someone can expect from their first class at Aero Joe is an introduction to the fundamentals of Pilates found throughout the work at all levels, some movements and exercises that may seem unfamiliar or unusual, and a little bit of uncommon soreness the next day,” explains Mary Margaret.
In other words, you can expect to learn something new about how your body moves, get challenged in unexpected ways, and leave with a better understanding of the practice.
You Don’t Have to Choose Between Stretching & Strength
So, is Pilates about stretching or strength? The best answer is that it doesn’t have to be one or the other. Pilates is designed to build strength while supporting mobility, balance, and better movement, making it a practice that can evolve with you over time.
At Aero Joe, this adaptability is part of the appeal. The goal isn’t simply to make a workout harder. It’s to help clients understand how their bodies move, build strength and confidence, and keep doing the things they love. “Pilates can be a challenge and a reward for anyone at any point in their journey,” says Mary Margaret.
For anyone curious about Pilates, that may be the biggest takeaway: You don’t have to choose between getting stronger and moving better. With the right instruction, you can work toward both.
Aero Joe Pilates is located at 2924 3rd Ave S, Suite 100, Birmingham, AL 35233. To learn more, visit aerojoepilates.com or call (205) 202-5758.
This article is sponsored by Aero Joe Pilates.
Brianna Goebel
Brianna is StyleBlueprint’s Associate Editor and Sponsored Content Manager. She is an avid fan of iced coffee and spends her free time reading romance novels.
