@dr.shannonritchey: Does Pilates build muscle? The literature shows that building muscle requires two main things: You take an exercise close to failure in 30 reps or less You eat enough protein ⁣ Newbies who are starting off may see muscle growth with really most types of resistance exercise, Pilates included.⁣ ⁣ If you're not new to exercise, Pilates still CAN build muscle if you choose an exercise where you approach failure in less than 30 reps.⁣ ⁣ Muscular failure means you are unable to complete another rep, despite your best efforts. ⁣ ⁣ If you've ever taken an exercise to failure, you know the feeling. Heart rate and effort climb, and your pace significantly slows. It's not just a burn or a shake, it's a physical inability to complete another rep. 🔥⁣ ⁣ You don't have to get ALL the way to muscular failure, but you do need to get a few reps shy of it. ⁣ ⁣ Although many Pilates-type exercises may burn and feel challenging, you may find that you can do far more than 30 reps without approaching muscular failure. ⁣ ⁣ Although this high-rep training may improve muscular endurance, stability, and body awareness, it may not significantly change the shape/size of the muscle. ⁣ ⁣ It also isn't "toning," since that requires fat loss, which is primarily the job of nutrition, not exercise. ⁣ ⁣ Even if your Pilates method doesn't build significant muscle, there may be other benefits and reasons to choose Pilates. I'm not here to discourage you from doing a form of fitness that you enjoy.⁣ ⁣ But if your goal is to build muscle, choose exercises with sufficient challenge and load (and eat enough protein!). ⁣ ⁣ That may be certain bodyweight exercises or Pilates-esque exercises! It doesn't necessarily need to involve super heavy weights. 💪🏼💪🏼

Dr. Shannon Ritchey, PT, DPT

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Monday 10 June 2024 18:58:58 GMT