Why Strength Training Matters More Than Pilates as Women Age

Before reading, rest assured that I am not saying Pilates is bad. I'm not saying if you can't lift weights, Pilates is pointless. Read only what is written, not what you assume I mean.

As women get older, the way we train becomes increasingly important for long-term strength, mobility and overall health. Pilates and weight training both offer valuable benefits, but when it comes to protecting bone density, maintaining muscle mass and staying strong through perimenopause and beyond, strength training clearly leads the way. Pilates absolutely has a place, but it works best as a supplement rather than the foundation.

A major factor here is the hormonal shift that occurs during the perimenopausal and menopausal years. As estrogen declines, women lose muscle mass and bone strength at a faster rate. This is a natural part of aging, but it can be significantly slowed through deliberate, well-designed training. According to Dr. Stacy Sims, a leading expert in women’s physiology, cardio and light workouts are simply not enough to counteract these changes. She explains that women need heavy, power-based resistance training to stimulate the muscle and bone responses that keep the body strong. Light weights and high reps do not provide enough stimulus, especially for women in their 40s, 50s and 60s.

Bone density is one of the biggest reasons to prioritise lifting. Bones respond to heavy load, which means the mechanical stress from resistance training signals the body to maintain or build bone mineral density. This reduces the risk of osteoporosis and fractures later in life. Pilates, while beneficial for posture and mobility, does not create the same level of mechanical loading. Reformers and resistance bands help, but they are not comparable to the load placed on the bones from squats, deadlifts, lunges or overhead presses. For long-term skeletal health, weights win every time.

Another key benefit of strength training is preserving muscle mass. Sarcopenia, the gradual loss of muscle as we age, can affect women earlier and more significantly than many realise. Dr. Sims highlights that without heavy lifting, type II muscle fibres, which are responsible for power and quick movements, decline rapidly. These fibres are essential for balance, preventing falls, moving confidently and staying independent. Pilates builds endurance and control, but it does not strongly activate these fast-twitch fibres in the same way heavier resistance training does.

That said, Pilates shines in other areas. It is excellent for improving posture, flexibility and core strength. It helps restore alignment, supports the spine and enhances body awareness. It can reduce lower back pain and improve mobility in the hips and shoulders. These benefits are important, especially as women age and naturally experience stiffness and reduced range of motion. Pilates also supports pelvic floor health and can reduce joint stress. All of these factors complement strength training beautifully.

The best approach for most women is a combination of both methods, but with strength training as the clear priority. Weights provide the stimulus needed for muscle and bone health. Pilates supports movement quality, stability and flexibility. When used together, women can stay strong, mobile and resilient through every stage of life.

A practical way to structure your training might be two or three days of strength training each week, focusing on heavier compound movements, paired with one or two Pilates sessions for mobility, core control and recovery. This combination improves posture, builds muscle, protects bones and enhances overall movement quality.

The message from experts like Dr. Stacy Sims is clear: women should not shy away from lifting heavy. It is not about bulking up but about empowering the body to age well. Strength training is a long-term investment in health, independence and confidence. Pilates remains a valuable tool, but its role is supportive rather than foundational.

By incorporating both, women can move through midlife and beyond feeling strong, capable and confident in their bodies.

Your coach & friend, Maddy