Does Pilates build muscle?

The issue is load. On Ep. 382, Nikkiey breaks down reformer classes: the resistance comes from springs, and moving through spring settings gets called progressive overload, but she says that's a marketing term. True progressive overload means the stimulus exceeds what your neuromuscular system can currently handle, creating enough mechanical tension to trigger muscle growth. For most regularly active women, springs don't come close. The burn you feel is metabolic stress, which builds some muscular endurance but, without that tension, produces only limited and temporary adaptation.

Guest JJ Virgin puts it plainly on Ep. 371: if you're building muscle with Pilates or yoga, it's because you're deconditioned. Once you're well conditioned, you need resistance training. On Ep. 337, Nikkiey, who does Pilates herself, adds that Pilates, walking and yoga are all great but are not enough to prevent the muscle loss that comes with age.

If you've been doing classes five days a week and your body hasn't changed, Nikkiey says that's not your fault, your diet or your genetics. You've been moving, not building muscle. On Ep. 336, WarriorBabe member Johanna shares that she was doing Pilates five or six times a week, and her coach told her it wasn't enough. She believes her lack of muscle was a big part of why she couldn't hold the weight she wanted.