One of the most common questions women ask is: are Pilates good for weight loss? The short answer is yes—but with some important considerations.
Pilates, when done regularly, can help with weight loss by increasing muscle mass, improving body composition, and boosting metabolism, which is exactly what we encourage through our Fit Over 40 Programme at Trinity Transformation. However, on its own, Pilates may not burn as many calories as higher intensity resistance training, that’s why our programme combines Pilates with other effective methods to maximise your calorie burn and support fat loss.
The great thing about Pilates is that it helps build lean muscle mass, which increases your resting metabolic rate, so you burn more calories even at rest. Plus, Pilates’ focus on mindful movement can help reduce stress and improve sleep, both essential for effective weight management—key pillars we address in our holistic approach at Trinity Transformation.
This article will explore the key benefits of Pilates for weight loss, the different types of Pilates, the pros and cons of pilates and which exercise is best suited for your weight loss and fitness goals—especially if you’re over 40.
What Are The Different Types of Pilates?
Pilates is a versatile practice, and there are several different types, each with unique benefits. Understanding the types can help you choose the right one for your fitness goals, especially if you’re aiming for weight loss.
1. Mat Pilates
- Overview: Mat Pilates is the most accessible form of Pilates, performed on a mat using your body weight for resistance. It focuses on core strength, flexibility, and balance.
- Benefits: Mat Pilates is a great way to build strength without the need for expensive equipment. It’s gentle on the joints, making it ideal for women over 40, especially those experiencing joint pain or stiffness.
- Risks: While Mat Pilates is generally low-risk, it can be tricky for women dealing with menopause-related back or knee issues. Modifications may be necessary to ensure comfort and avoid strain.
- Best for: Women who are new to Pilates or prefer a gentler approach to fitness. It’s a good starting point for managing menopause symptoms like stress and joint pain, and can support weight loss when combined strength training.
2. Reformer Pilates
- Overview: Reformer Pilates uses a machine called a Reformer, which involves pulleys, springs, and a sliding platform to add resistance to your exercises.
- Benefits: The added resistance helps to build muscle faster than Mat Pilates, which can lead to more effective weight loss. It’s excellent for targeting multiple muscle groups at once and improving overall body composition.
- Risks: Reformer Pilates requires careful instruction, especially for women dealing with menopause-related changes in bone density or joint stability. Improper form can lead to strains or injury, particularly for beginners.
- Best for: Those looking for a more intense workout that still maintains the low-impact benefits of Pilates. It’s particularly good for women aiming to increase muscle tone and burn more calories.
3. Clinical Pilates
- Overview: Clinical Pilates is a specialized form of Pilates often used in rehabilitation settings. It is tailored to the individual’s needs, especially for those recovering from injuries or with chronic pain.
- Benefits: Clinical Pilates is supervised by a physiotherapist and designed to address specific physical issues, such as back pain, postural problems, or pelvic floor dysfunction. It’s gentle and therapeutic, making it safe for older women.
- Risks: The main drawback is the cost, as clinical sessions tend to be more expensive due to the one-on-one nature of the instruction.
- Best for: Women recovering from injuries or managing chronic conditions like arthritis or osteoporosis, which can be exacerbated during menopause. While it may not be as effective for weight loss, it’s crucial for improving strength and mobility during this time.
4. Power Pilates
- Overview: Power Pilates is a more dynamic and intense version of traditional Pilates. It incorporates faster movements, heavier resistance, and sometimes cardio elements.
- Benefits: Power Pilates burns more calories per hour than traditional Pilates practices. It’s great for women looking to lose weight and increase their heart rate while still enjoying the core-strengthening benefits of Pilates.
- Risks: The intensity of Power Pilates increases the risk of injury, particularly for women who are new to exercise or have joint or bone issues that can be common during menopause, like reduced bone density or arthritis.
- Best for: Women who are more advanced in their fitness journey and looking for a challenging workout that burns more calories and promotes weight loss.
5. Pilates Barre
- Overview: Pilates Barre combines Pilates with ballet-inspired movements, often performed at a ballet barre. It focuses on small, controlled movements that target specific muscle groups.
- Benefits: Pilates Barre helps improve posture, flexibility, and muscle endurance. It’s a fun, dynamic workout that burns calories while toning the body.
- Risks: As with other more intense forms of Pilates, there is a higher risk of strain or injury, particularly if proper form isn’t maintained.
- Best for: Women who enjoy dance-inspired workouts and are looking to add variety to their fitness routine. It’s also good for improving flexibility and core strength.
What Type of Pilates is Best for Weight Loss In Menopause?
When it comes to choosing the best type of Pilates for weight loss, it really depends on your goals and fitness level. For women over 40, Reformer Pilates and Power Pilates offer the most potential for calorie burn and muscle building.
These types incorporate resistance and dynamic movements, which can help boost your metabolism and burn more calories than Mat Pilates alone.
That said, Mat Pilates is an excellent starting point for beginners or women recovering from injuries. It builds a strong foundation of core strength and flexibility, which is essential for progressing to more advanced Pilates practices.
How Many Calories Do You Burn During Pilates?
The number of calories burned during a Pilates workout varies depending on the type, intensity, and duration of the session. On average, you can expect to burn:
- Mat Pilates: 170-250 calories per hour
- Reformer Pilates: 250-450 calories per hour
- Power Pilates: 300-500+ calories per hour
These numbers can vary based on your weight, fitness level, and the specific exercises involved.
What Our Coaches Think
“We’ve had many, many clients who have done multiple gym classes, sometimes they even do 2 sessions a day of all different types of classes. But they’re seeing zero results from it. I’d say classes are good ways to just kind of get your body moving, but they’re not specifically programmed for you, for you to see the best possible results.”
– Rob, Trinity Coach
Pros and Cons of Pilates For Women In Menopause
Pros Of Pilates:
- Low Impact: Gentle on the joints, which is especially important as menopause can increase stiffness and joint pain.
- Stress Reduction: Pilates helps lower cortisol levels, reducing the stress that can lead to weight gain, particularly around the middle.
- Improves Core Strength: Strengthens the core, helping to manage changes in posture and reduce back pain, both of which can become more noticeable during menopause.
- Bone Health: Provides resistance, particularly in forms like Reformer Pilates, helping to maintain bone density and reduce the risk of osteoporosis.
Cons Of Pilates:
- May Not Burn Enough Calories: Pilates alone may not be intense enough to promote significant weight loss, especially with the slower metabolism that comes with menopause.
- Requires Proper Instruction: To avoid injury, particularly for those with joint or bone issues, it’s important to have the right guidance, which can be costly or hard to find.
- Slow Results: Pilates is more focused on mobility, flexibility, and core strength, so if weight loss is the primary goal, it might feel like progress is slow without combining it with other higher-intensity exercises.
- Limited Strength Training: While beneficial, Pilates may not provide enough resistance for women needing to build or maintain muscle mass, which is important for boosting metabolism and supporting bone health during menopause.
Conclusion: Is Pilates Good for Weight Loss?
Pilates can be a great addition to your fitness routine, but on its own, it may not be the most effective option for weight loss. To see the best results, it’s important to combine Pilates with strength training and a balanced diet.
While Pilates helps builds muscle, improves flexibility, and can support weight loss by boosting your resting metabolic rate, it doesn’t burn as many calories as higher-intensity resistance training—like the workouts in our Fit Over 40 programme. For women over 40, Pilates is a safe and effective way to stay fit, manage menopause symptoms, and maintain a healthy body composition.
However, combining Pilates with strength training will deliver much better results in terms of muscle building and fat loss. Many of our clients see the most significant improvements when they pair the benefits of Pilates with a proper strength training programme designed for their changing bodies.
Looking For Support With Your Weight Loss Goals?
We get how frustrating it can be when the methods that used to work, just don’t have the same effect anymore. That’s why we’ve created the tools you need to take control of your fitness and achieve sustainable results.
Our Fit Over 40 programme is designed specifically for women in their 40s, 50s, and 60s, providing personalised support to help you feel confident and strong again.
Our programme primarily focuses on kettlebell workouts, which are far more effective for weight loss and muscle building than Pilates alone. Kettlebell workouts target the entire body, burn more calories, and help you build lean muscle, which is essential for fat loss.
Many of our clients choose to add Pilates sessions for core strength and flexibility, but the real results come from the strength training and full-body workouts in our programme.
Choose one of the following to get started on your journey:
- Download our free guide: Free Guide
- Sign up for our free training: Free Training
- Learn more about our Fit Over 40 Programme: Fit Over 40
No more frustration with fitness plans that don’t work for your body. At Trinity Transformation, we’ve helped women just like you drop 3 jean sizes and regain confidence.
FAQS About Pilates
Is Pilates Cardio?
No, Pilates is primarily a strength and flexibility workout, focusing on core stability rather than raising your heart rate like traditional cardio exercises.
How Many Calories Can You Burn In 60 Minutes of Pilates?
The average person can burn between 200-400 calories in a 60-minute Pilates session, depending on intensity and individual factors like weight.
Is Pilates Alone Enough Exercise?
While Pilates improves core strength and flexibility, it’s best to combine it with cardio and strength training for a well-rounded fitness routine.
Does Pilates Help You Lose Belly Fat?
Pilates can strengthen your core and improve muscle tone, but it’s not specifically designed for fat loss; combining it with low impact strength training (LIST) and a balanced diet is more effective for reducing belly fat.
