{"id":122508,"date":"2025-05-22T12:27:09","date_gmt":"2025-05-22T12:27:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/122508\/"},"modified":"2025-05-22T12:27:09","modified_gmt":"2025-05-22T12:27:09","slug":"how-to-know-if-pilates-or-weight-training-is-better-for-you-after-40","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/122508\/","title":{"rendered":"How to know if Pilates or weight training is better for you after 40"},"content":{"rendered":"

In 2023, Pilates<\/a> stole the crown from strength training<\/a> for the most-booked workout class on ClassPass<\/a>, with reservations up 92%. It reigned supreme in 2024, with another +84% increase in bookings. But its popularity isn\u2019t necessarily reflective of the benefits; while it may be the most sought-after form of exercise right now, the science shows it\u2019s not always number one for your health \u2013 particularly if you\u2019re a woman over 40. In fact, Pilates and weight training<\/a> have \u2018two different applications to your muscles and therefore have different outcomes,\u2019 says female physiologist Dr Stephanie Estima<\/a>. Here\u2019s how to know when to prioritise strength training in midlife, and when to prioritise Pilates, according to Dr Estima.<\/p>\n

RELATED STORIESPilates benefits for women over 40 \"pilatesEva-Katalin<\/p>\n

Pilates and heavy weight training offer very different benefits to women over 40<\/p>\n

\u2018While the Pilates \u201cburn\u201d feels real, the problem is it can be a bit misleading \u2013 this sensation, typically felt in high-repetition, low-resistance activities, like Pilates or barre<\/a> \u2013 results from lactic acid accumulation and metabolic stress in the muscles. This is good for building endurance, rather than maximal muscle building.\u2019<\/p>\n

2. It builds core stability, pelvic floor strength, flexibility, and posture <\/p>\n

\u2018Pilates improves core stability, pelvic floor<\/a> health, flexibility and posture<\/a> through sustained muscle engagement and controlled movements. These exercises activate deep stabilising muscles, promoting endurance, neuromuscular control, and improved muscular coordination without typically causing significant hypertrophy<\/a> (muscle growth). It\u2019s also amazing for pelvic organ prolapse that may have been sustained from one or more pregnancies.\u2019 <\/p>\n

Weight training benefits for women over 40\"pilatesYagi Studio\/\/Getty Images<\/p>\n

Lifting heavy weights is essential for muscle preservation, bone health, and strength gains in women over 40<\/p>\n

1.It builds muscle<\/a> mass, bone mass, strength, and metabolic health<\/p>\n

    \n

    \u2018To grow muscle requires mechanical tension and failure, i.e. pulling and pushing very heavy weights until you can\u2019t do anymore. The body responds to the mechanical tension and rebuilds these muscle fibres during recovery, resulting in stronger, larger muscles. This anabolic process significantly enhances muscle mass, strength, and metabolic health.<\/p>\n

    \u2018Pilates doesn\u2019t typically challenge your muscles to mechanical failure and therefore does not increase muscle size. Strength training with progressively<\/a> heavier weights is crucial for muscle preservation, bone health, and strength gains in women over 40.\u2019<\/p>\n

    How to choose between weight training and Pilates \u2013 and when to combine themChoose weight training if: <\/p>\n