Pilates for Men: Why the Hardest Guys in the Gym Are Finally Trying It

For decades, Pilates was seen as "that stretching thing women do."

Guys who lifted heavy would never be caught dead in a Pilates class. It was yoga's less cool cousin. Boring. Not masculine. Definitely not "real training."

But something's changed.

Pilates is now the #1 workout on ClassPass for the second year in a row. And guys—serious lifters, athletes, CrossFit bros—are flooding Reformer Pilates studios.

Why?

Because they tried it and realized: Pilates is hard as hell.

After 13+ years of training clients, I've watched this shift happen. And here's the truth: Pilates isn't a replacement for lifting. But it's one of the best complements to weight training you can do.

What Is Pilates, Really?

Pilates is a low-impact workout focused on:

• Core stability
• Controlled movement
• Muscle endurance
• Mind-muscle connection
• Flexibility and mobility

There are two main types:

Mat Pilates

Body-weight exercises on a mat. Think planks, leg lifts, and controlled movements using just your body.

Reformer Pilates

Uses a machine with springs, straps, and a sliding carriage. This is what's exploding in popularity right now.

Reformer Pilates adds resistance, making it more challenging than mat Pilates—and more appealing to men who want to feel like they're actually working out.

Why Men Are Finally Doing Pilates

Here's what's driving the shift:

1. It's Actually Hard

The old Pilates reputation was soft, slow, and easy. But modern Reformer Pilates is intense.

Holding a plank while your legs slide on springs? Brutal. Maintaining tension through a full range of motion for 15 reps? Your muscles will be screaming.

Guys who bench 300 lbs are getting humbled by 50-minute Pilates classes.

2. It Fixes Lifting Imbalances

Heavy lifting creates imbalances. You might have a strong chest but weak rotator cuffs. Big quads but weak glutes. Tight hips. Poor core control.

Pilates targets these weaknesses. It strengthens stabilizer muscles, improves mobility, and builds control through full ranges of motion.

3. It Improves Athletic Performance

Pro athletes—NBA players, NFL stars, UFC fighters—have been doing Pilates for years.

Why? Because it improves:

• Core strength (which translates to every movement)
• Hip mobility (crucial for squats, deadlifts, sprints)
• Shoulder stability (prevents injuries)
• Body awareness (better movement patterns)

4. It Doesn't Beat You Up

Unlike lifting heavy or doing HIIT, Pilates doesn't destroy you. You can do it multiple times per week without needing days off to recover.

This makes it perfect for active recovery or as a complement to your main training.

5. It's Low-Impact (Perfect for Aging Lifters)

As guys hit their 30s and 40s, injuries pile up. Knees hurt. Shoulders ache. Backs are tight.

Pilates strengthens these areas without pounding them. It's sustainable long-term in a way that heavy squats and deadlifts aren't.

What Pilates Does That Lifting Doesn't

Let's be clear: Pilates won't make you strong like squats and deadlifts will. But it fills gaps that lifting leaves open.

1. Core Stability (Not Just Abs)

Lifting builds core strength (think: bracing for a heavy squat). Pilates builds core stability (think: controlling movement without compensation).

Stability is what prevents injuries and improves performance in everything else you do.

2. Mobility and Control

Lifting can make you tight and stiff. Pilates works you through full ranges of motion with control.

This improves squat depth, hip mobility, shoulder health, and overall movement quality.

3. Mind-Muscle Connection

Pilates forces you to slow down and feel every muscle working. This carries over to lifting—better form, better activation, fewer injuries.

4. Small Stabilizer Muscles

Big lifts work big muscles. But Pilates targets the small stabilizers that keep your joints healthy—rotator cuffs, glutes, deep core muscles.

5. Postural Strength

Lifting can create postural issues (rounded shoulders, tight hips). Pilates corrects them by strengthening postural muscles and improving alignment.

What Men Get Wrong About Pilates

1. "It's Not Hard Enough"

Try it before you judge. A 50-minute Reformer Pilates class will humble you.

2. "It Won't Build Muscle"

Correct. It won't. But that's not the point. Use it to complement lifting, not replace it.

3. "It's Just Stretching"

Nope. You're working against resistance, holding positions, and building endurance. It's strength training—just not with barbells.

4. "I'll Lose My Gains"

You won't. Pilates doesn't interfere with muscle building. It actually helps by improving recovery and preventing injuries.

How to Add Pilates to Your Routine

Here's how I program Pilates for male clients who lift:

Option 1: Use It as Active Recovery

• Monday: Upper body lifting
• Tuesday: Pilates (50 min)
• Wednesday: Lower body lifting
• Thursday: Pilates (50 min)
• Friday: Full body lifting
• Weekend: Rest or light cardio

Option 2: Use It as a Warm-Up/Cooldown

Do 15-20 minutes of Pilates-style core work before or after lifting to activate stabilizers and improve mobility.

Option 3: Use It as a Standalone Session

If you're lifting 3-4 days per week, add 1-2 Pilates sessions on off days.

Reformer Pilates vs Mat Pilates: Which Is Better?

Mat Pilates

Pros: Free, can do anywhere, builds body control

Cons: Less resistance, harder to progress

Reformer Pilates

Pros: More challenging, adds resistance, more variety

Cons: Requires a studio membership ($100-200/month)

For men who lift: Reformer Pilates is better. The added resistance makes it feel more like "real training."

Sample Pilates Exercises for Men

If you want to try Pilates at home, here are some key movements:

1. Hundred

Lie on your back, legs in tabletop, arms pumping. Hold for 100 counts. Builds core endurance.

2. Plank to Pike

Start in plank, lift hips into pike position, return to plank. Hits core and shoulders.

3. Single-Leg Bridge

Bridge up on one leg, hold, lower. Builds glute strength and stability.

4. Dead Bug

Lie on back, extend opposite arm and leg while keeping core stable. Improves coordination and core control.

5. Side Plank with Leg Lift

Hold side plank, lift top leg. Strengthens obliques and hip stability.

Who Should Do Pilates?

Pilates is great for:

• Lifters with imbalances: Fixes weak stabilizers and mobility issues
• Athletes: Improves core strength and body control
• Guys over 35: Low-impact way to stay strong without beating up joints
• People recovering from injury: Rebuilds strength without high impact
• Anyone with back pain: Strengthens deep core muscles that support the spine

Who Doesn't Need Pilates?

You might not need Pilates if:

• You're a complete beginner (lift first, add Pilates later)
• You already have great mobility and no imbalances
• You're training purely for max strength (focus on lifting)

The Stigma Is Dead

The days of Pilates being "just for women" are over.

Guys are realizing that:

• It's hard
• It complements lifting
• It prevents injuries
• It improves performance

If you've been avoiding it because of the stigma, you're missing out.

The Bottom Line

Pilates isn't a replacement for lifting. It's a complement.

If you want to build maximum strength and muscle, lift heavy. But if you want to move better, stay injury-free, and fill in the gaps that lifting leaves open, add Pilates.

Try one Reformer Pilates class. You'll either love it or hate it. But you'll definitely be humbled.

CJ Critney is a personal trainer and owner of FYTS Fitness in Westlake Village, California, with 13+ years of experience transforming clients through science-backed training and faith-driven discipline.