STRENGTH TRAINING VS PILATES OR YOGA - WHICH IS RIGHT FOR YOU?

​A lot of people over 30 start looking at Pilates or Yoga when they think about getting fitter. They seem like a good way to ease into exercise, improve flexibility, and maybe get rid of some aches and pains. And they absolutely have their benefits.

But if you want the best return for your training time, if you want to stay strong, mobile and resilient as you age, and actually protect yourself against future health issues, strength training needs to be the foundation.

​This isn’t about saying Pilates or Yoga are bad. In fact, they can be a great complement to strength training. But if you're only doing those and avoiding strength work, you’re missing out on some of the biggest benefits that training has to offer.

What Are the Benefits of Pilates and Yoga?

Pilates:

• Helps with core strength, postural awareness and control
• Improves stability, balance and movement efficiency
• Often used in rehabilitation and injury prevention

Yoga:

• Increases flexibility, mobility and relaxation
• Helps with joint health, breathing and stress reduction
• Can improve mind-body awareness and recovery

Both Pilates and Yoga are great for movement quality, body control, and reducing stiffness. For some people, they’re a good way to start exercising again before moving into strength training. But on their own, they won’t build strength, stop muscle loss, or reduce long-term health risks in the same way strength training does.

Why Strength Training is the Key to Long-Term Health

Prevents Muscle Loss and Keeps You Strong

As you get older, you naturally start to lose muscle. If you don’t do anything to stop it, that loss affects your strength, balance, mobility and overall independence. The only way to prevent this is by strength training consistently.

Improves Mobility and Prevents Injury

One of the biggest concerns people have as they age is staying mobile. They want to move well, feel strong, and not struggle with simple daily tasks. Strength training isn’t just about lifting heavy weights – it’s about keeping your body strong and capable for life. It helps with balance, joint stability and coordination, and unlike Yoga or Pilates, it actively builds and maintains muscle mass, which is essential for movement.

Reduces Health Risks and Supports Fat Loss

Strength training is one of the most powerful ways to prevent disease and improve overall health. It helps regulate blood sugar, improves cardiovascular health, reduces the risk of osteoporosis, and supports a healthy metabolism. It’s also the most effective way to lose fat in a sustainable way, keeping your body strong while improving overall fitness.

Boosts Mental Health and Wellbeing

Strength training isn’t just about physical health – it has a huge impact on mental health and resilience. It’s proven to reduce anxiety and depression, improve confidence, and increase overall wellbeing. People who lift regularly feel stronger, healthier, and more capable, and that carries over into every part of life.

How to Structure Your Training Week for the Best Results

If you want real, sustainable progress, your training needs to be consistent and well-balanced. You don’t need to train for hours every day, but you do need to train with purpose. Here’s what an ideal weekly training schedule could look like depending on your experience level.

Beginner (Just Starting Out or Returning After a Long Break)

• 1–2 strength training sessions per week – Full-body sessions focused on learning proper movement, building confidence, and getting stronger over time
• 1 low-intensity session (20–30 min) – Walking, cycling, or swimming to help with recovery and general movement
• Optional: 1 Yoga or Pilates session – If mobility, flexibility, or movement quality is a focus
• Time commitment: 2.5–4 hours per week

​Intermediate (Training Consistently for 6+ Months, Comfortable with Strength Work)

• 2–3 strength training sessions per week – Progressively increasing weights, improving technique, and building strength
• 2 low-intensity sessions (30–40 min each) – Walking, light cycling, or swimming to support recovery, fitness, and active movement
• Optional: 1 Yoga or Pilates session – A good addition for joint health, mobility, and relaxation
• Time commitment: 4–6 hours per week

Advanced (Training Consistently for 1+ Years, Focused on Strength & Performance)

• 3–4 strength training sessions per week – Structured, progressive training focused on performance and long-term progression
• 3 low-intensity sessions (30–60 min each) – Essential for recovery, cardiovascular health, and overall balance
• Optional: 1 mobility-focused session (Pilates/Yoga/Stretching) – Beneficial for joint health, recovery, and movement efficiency
• Time commitment: 5–8 hours per week

How Long Do You Need to Train to See Results?

• First 4–6 weeks: You’ll feel improvements in strength, energy, and overall fitness
• 3 months: Noticeable changes in strength, mobility, and body composition
• 6–12+ months: Strength, fitness, and mobility become part of your lifestyle, leading to long-term health benefits

Final Thoughts

Pilates and Yoga can be great tools for movement, mobility, and relaxation. They can help you recover, improve flexibility, and complement strength training. But if you want the best return on your training time, if you want to stay strong, mobile, and injury-free as you age, strength training has to be the foundation.
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Strength training is the most effective way to maintain muscle, protect your joints, prevent injuries, and reduce long-term health risks. Ready to get started with strength training?

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