Strength Training and Pilates: Your Combined Weekly Plan
If you’ve been training for awhile, you know this feeling…you’re doing the work at the gym. You're lifting. You're seeing results. But something still feels off. Maybe you're tight. Maybe you can't touch your toes. Maybe your golf swing isn't as fluid as it should be.
There are two schools of thought. Strength training and be damned with everything else; Pilates above all other forms of training, including lifting weights.
Why can’t it be both?
It can. Here's what most people don't realize: strength training and Pilates aren't competing. They're partners. Best friends, even.
Why Combine Strength Training and Pilates?
Strength training builds power and muscle. It makes you stronger, and puts stress on your bones that is crucial in maintaining density, especially as we age. Pilates teaches your body how to use that strength efficiently.
Think about it like this. You can have the strongest car engine (if you know me I like cars) in the world, but if the alignment is off, you're not getting anywhere fast. Pilates is your alignment.
When you combine both, you get functional strength that actually translates to real life. Whether you're picking up your kids, swinging a golf club, or just getting through your day without pain.
The Benefits You'll Actually Feel
I've worked with golfers who can lift heavy, but couldn't rotate their spine without compensating. I've worked with executives who crushed it in the weight room but sat hunched over their desk all day, undoing their progress.
Here's what happens when you add Pilates to your strength routine:
Your body moves better. You'll notice improved flexibility and mobility that makes every workout more effective. Your form gets cleaner. Pilates teaches body awareness that carries over to your lifts. You prevent injuries. Those stabilizer muscles you're building? They protect your joints when you're loading heavy weight. You recover faster. Pilates promotes better circulation and helps flush out the tension from tough training sessions.
It’s a win-win if you ask me.
Your Weekly Plan
Here's how I structure a week for clients who want to benefit from both Pilates and strength training. Keep in mind your schedule will be different, but you can take the same format and apply it to the days that work best for you.
Monday: Strength Training (Lower Body) Hit the gym. Do your squats, deadlifts, lunges. Go heavy if that's your thing.
Tuesday: Pilates (Full Body Focus) This is where you balance out yesterday's work. Focus on core stability, hip mobility, and spinal articulation. A 50 minute session is plenty.
Wednesday: Strength Training (Upper Body) Back to the weights. Chest, back, shoulders, arms.
Thursday: Pilates (Mobility + Recovery) Lighter session today. Think stretching, lengthening, controlled movement and breathwork. Your body needs this.
Friday: Strength Training (Full Body or Sport-Specific) Whatever your goal is, go after it today.
Saturday: Pilates (Core + Flexibility) Work on what your body needs most. Maybe it's hip flexor length. Maybe it's shoulder mobility. Maybe you want to foam roll it all out. Listen to your body.
Sunday: Rest or Active Recovery Walk. Stretch. Do nothing. Your choice.
Here’s what my typical weekly schedule looks like. I try to hit these goals daily, but if I don’t just some movement no matter how small makes me happy.
Monday: Morning walk & Lower Body Strength
Tuesday: Morning walk & 50 minute Reformer Pilates session
Wednesday: Morning walk & day off
Thursday: Walk & Upper Body Strength
Friday: Walk & light Pilates session at home (Chair, Reformer or Mat - it depends on what I’m feeling that day)
Saturday: Bike Ride (typically 30 - 50 miles, sometimes more if I’m training for a ride)
Sunday: Long walk followed by stretch and recovery
Making It Work for Your Life
You don't need to spend two hours a day doing this. Most of my clients do 35-45 minute strength sessions and 50 minute Pilates sessions. That's manageable, especially if you’re doing any of this at home on your own. Any longer than 45-50 minutes and you’ll start to lose gas and focus.
If you're short on time, start with two strength days and two Pilates days. You'll still see results. The key is consistency, not perfection.
Real Talk: What to Expect
The first few weeks, you might feel awkward. Pilates uses your muscles differently than strength training. That's the point. You're teaching your body new patterns.
Stick with it. Within a month, you'll notice your lifts feel smoother. Your recovery improves. That nagging lower back pain? It might just disappear.
This isn't about choosing one over the other. It's about using both to unlock what your body can actually do.
Ready to add Pilates to your routine?
📲 Schedule a free 15-minute consultation so we can discuss how to incorporate Pilates into your life.
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