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https://pmc.ncbi.nlm.nih.gov/articles...

Why pilates ≠ full strength training

Load & Progression
• Strength training (weightlifting, resistance machines, progressive overload programs) involves applying external loads and systematically increasing them over time.
• Pilates uses primarily bodyweight, springs, or bands. These can challenge beginners, but they don’t provide the same progressive loading capacity.

Adaptation Differences
• Strength training maximizes hypertrophy, bone density, and neural adaptations that support higher strength outputs.
• Pilates improves core endurance, posture, mobility, and coordination, but not maximal force production.

Evidence Certainty
The systematic review rated the evidence as low to very low certainty. That means: Pilates isn’t shown to be better than strength training, but also there’s not strong enough data to call it equivalent.
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