The fitness world often presents choices as exclusive: strength training or flexibility work. However, integrating Pilates with traditional strength training isn’t just possible; it’s often more effective. This approach combines endurance, mobility, and strength-building, offering a holistic path to better physical performance.
The Women’s Health and Men’s Health Pilates x Lift program exemplifies this synergy. Created by trainers Tara Bethune and Marcus Martinez, CSCS, the program leverages Pilates principles to enhance strength work. This means workouts designed to improve muscular endurance, range of motion, and overall stability, alongside building size and strength.
Why Combine Pilates and Strength Training?
The benefits are clear: Pilates reinforces fundamental strength training principles by focusing on core engagement, controlled movements, and precise muscle activation. This leads to better form, reduced injury risk, and improved functional strength. The core work in Pilates helps stabilize during heavy lifts, while the controlled movements build muscular endurance.
3 Pilates Exercises to Enhance Your Strength Workouts
Here are three key Pilates moves that can amplify your strength training routine:
Reverse Nordic for Squat Power
The Reverse Nordic is a simple yet effective exercise for deepening squat range of motion. To perform it:
- Start in a high-kneeling position, engaging your glutes, abs, and shoulder blades.
- Extend your arms forward, palms facing each other.
- Lean your torso back toward your heels while maintaining a straight spine and glute tension. Avoid resting on your heels.
- Return to the starting position without breaking posture.
This movement builds eccentric strength in the hamstrings and glutes, critical for deeper, safer squats.
Clamshell With Rotation for Hip Stability
The Clamshell with Rotation is ideal for priming the hips for split squats and lunges. The steps are:
- Lie on your side, knees bent at 90 degrees, supporting your head with your inside arm.
- Raise your top leg to the ceiling, maintaining the knee bend and keeping hips stacked.
- Lower the leg back down, hovering it just above the floor.
- Repeat for 8-10 reps, then hold the leg elevated and rotate the thigh internally and externally while stabilizing your core.
This exercise strengthens hip adductors and external rotators, crucial for controlled split squats.
Scapular Pushup for Upper Body Strength
The Scapular Pushup is a Pilates staple that improves lat packing for presses, deadlifts, and other upper body lifts. Do it by:
- Start in a pushup position, hands under shoulders, squeezing shoulder blades, abs, and glutes.
- Without bending elbows, squeeze your shoulder blades together.
- Push the floor away to protract the shoulder blades.
This movement teaches proper scapular control, which is essential for stable pressing movements.
Integrating Pilates for Optimal Results
These exercises can be added before, during, or after your regular strength workouts. Use them as warm-ups to prime muscles, or as finishers to enhance endurance and stability. The key is consistency and controlled execution to maximize their benefits.
Ultimately, combining Pilates with strength training isn’t about choosing sides—it’s about leveraging the best of both worlds to achieve more balanced, resilient, and powerful fitness.
