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Can I Do Pilates and Weight Train?

  • Author: lesley.logan
  • July 15, 2021
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Can I do Pilates and Weight train - Online Pilates Classes

You know you need to get stronger, you know working out has many benefits not just how we look and feel in our jeans. But, it can be difficult to choose what workout regimens we should do. And, also, which ones will support each other. If you are doing any weight lifting Pilates is essential for you. Think of it like a secret weapon! I used to team up with Personal Trainers and create Pilates workouts that help support what they were doing on the weight floor. And, below is the how, why and what exercises you can do to improve your weight training and more.

How and Why Pilates helpS your weight training

Pilates is a full-body strength-based workout. Every time you do Pilates you are training your body to move from your core (center) first. If you need tips to improve your core strength check out how Pilates can helpWhen you lift weights you are essentially targeting a set of muscles specifically in each exercise. During Pilates, you work the whole body in each exercise. Plus, unlike lifting weights while doing exercises that appear to just be working the front body the opposite side of the body is still working, however, it is doing an “active-static stretch.” Essentially a lot of eccentric contractions and the type of “stretching” that actually improves flexibility. The more you balance your strength and flexibility the more you prevent injury.

Many of the people I worked with initially was on their form. By improving their core strength (all the muscles on the front, back, and sides of the trunk) automatically their form improved. Pilates also helps with body awareness. It’s easy when lifting weights to lift and lower without really focusing on what is moving where. When you add a Pilates practice in to your fitness routine you will see that your knees start to track over your toes, tightness or weakness that affects your knees going forward instead of inward or out will be improved.

Injury prevention is why a lot of people continue to do Pilates. It’s widely known that professional athletes are doing Pilates almost daily as part of their conditioning because of the strength and mobility they get from it. Imagine loading your arms while circling them? This is something that Pilates does in the Rowing series. Key for helping people who are working their arm, shoulder, and upper back muscles. If you only lift weights and you don’t do Pilates in combo, you will end up with tight shoulders which will be susceptible to injury.

Also, as I mentioned earlier, the more we train our bodies to work from our center out the more we can do when we lift weights. Imagine doing a front squat with 15-30lbs more? Could you get there without Pilates? Yes, can you get there sooner and without compromising your back with Pilates? Yes!

The good news is you don’t need to do hours of Pilates to go with your time in the gym. In fact, there are a lot of benefits in just doing 15-30 min of Pilates 3-4x a week. You can use it to warm up before you hit the weights. You can do them as a cool down. Below are some exercises you should add into any weight training practice. They will take you 10-15 min. You can also add in our intro series to Pilates if you like a video to follow along.

Before or after you hit your weights try these:

  • Roll Up: opens the back and strengthens the front and your glutes
  • Single-Leg Circle: warms up the hips, opens the back of the legs, chest and challenges your core.
  • Rolling like a ball: challenges your entire core and deepens your hip and knee flexion.
  • Double Leg Stretch: warms up your shoulders, strengthens your center, deepens your hip and knee flexion
  • Double Straight Leg Stretch: Warms up your upper back, challenges your front, engages your inner thighs and glutes
  • Swan: engages your entire back body, hamstrings, glutes, erector spinae, latissimus dorsi, and abs
  • Thigh Stretch: Open the front of the hips and thigh, strengthens the hamstrings, glutes, connects arms to the upper back
  • Shoulder Bridge: glutes, hamstrings, and spine mobility. Plus inner thigh connections and hip opening
  • Side Kicks: obliques, abdominals, glutes
  • Spine Twist: inner thighs, outer hips, obliques, latissmus dorsi. Great twisting warm exercise that will help with mobility and strength

These 10 exercises should take 10-12 minutes or even less!

You can watch our free tutorials or get our flashcards! They fit in your gym back. Pull these out. And when you’ve gotten these down start adding more!

You can absolutely do Pilates and Weight train. And I truly hope you do! Get ready to see your results happen faster and feel stronger and flexible while doing it.

xx~LL

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers.
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Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

PINK PONY

Online Mat & Reformer Pilates Class Descriptions:

Let's talk Horseback? Its not an exercise you might know if you only do the Mat. So when you see Horseback think Spine Stretch Forward. However, both exercises look possible when you see them. Only to be discover there are many many layers. On the Mat we'll focus on what Spine Stretch forward reveals we need to work on and what we might be ready for. On the Reformer Horseback is a revealer exercise. Its not one you go slow on. And, it definitely shows where we have work to do!

See you in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

Mat Prop: Magic Circle
No props for the reformer.

See you in class,
Christine

BUILD IT UP

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are extra excited for this month’s theme: Build It Up! It’s the perfect theme to meet you where you are in your practice.

We’ll start each exercise by doing a few reps of a basic version of the exercise, then we’ll gradually build into the full expression by adding more pieces. We are giving you options to work on any version you feel confident with, so you can find the best version for your body this month. How cool is that?

Props needed:
Mat: No props needed
Reformer: Reformer box and pole
Tower: No props needed
Chair: Reformer box, foam roller is optional

See ya in class,
xx-LL ????

IT TAKES 2!

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Yaasss, it does take 2 to make a thing go right! This month, we’ll only be doing 2 reps of each exercise on the Mat, Reformer, Wunda Chair, and Cadillac/Tower. This is such a fun challenge for our bodies. Have a towel nearby because we’re gonna’ work up a sweat!

Props needed:
Mat: Magic Circle
Reformer: None
Tower/Cadillac: None
Wunda Chair: None

See ya in class,
xx-LL

UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

Mat - stretch band or leggings to use as a stretch band
Reformer - no props

See ya in class,
Mindi

SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

See ya in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, stretch band or leggings to use as a stretch band and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


HAPPY FEET

Online Mat & Reformer Pilates Class Descriptions:

During our lives, our feet carry us up to 100.000 miles (160.000 km)! I would say "Great job!". Unfortunately we often don´t give them the attention they deserve. Joe Pilates saw the importance of foot strength and mobility and invented special appartuses and exercises like for example Foot Corrector and Footwork.

In this week's classes on Mat and Reformer we are going to focus on integrating our feet in our routines. With strong feet that are mobile and stabilizing we gain a healthy posture, a better circulation and good connection to our Thass! Lets get started.

Mat Props: Mat, firm small ball (for example tennis ball), small towel
Reformer Props: Magic Circle, 2 Yoga blocks (both not absolutely necessary!)

See you in class,
Yasmin

BREATHE IN, BREATHE OUT

Online Mat & Reformer Pilates Class Descriptions:

Wondering when to breathe in an exercise? If you're new to Pilates I don't love to overwhelm you with instructions on how to do an exercise, what to focus on AND when to breathe. So, if you're brand new please don't let the breath cues overwhelm you. Please just keep breathing. If you've been doing Pilates for a while, this week focus on your breath. Does it help you get more out of an exercise?

Also, if possible, breathe in and out through your nose.

No props needed.

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


TREE HUGGERS UNITE

Online Mat & Reformer Pilates Class Descriptions:

Tree & Hug a Tree are 2 of my favorite Pilates exercises! They both have fun variations, promote amazing posture, and help us feel more powerful every time we do them. Let’s increase our connections to these 2 faves!

You’ll need a Magic Circle. A ball or a pillow can be used as a substitute.

See you in class,
Tami

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL