The original form of Pilates revolves around 34 mat movements, but many contemporary takes on Pilates incorporate weights and more movements.
The argument goes that applying the principles of Pilates to other movements and adding load can enhance the benefits.
“If you enjoy Pilates and feel ready for a little more of a challenge, adding weights can be an approachable next step,” says Victoria Repa, Pilates instructor and founder of workout app BetterMe. “The movements stay low-impact, with the same attention to breathing, alignment and control, while the extra resistance asks your muscles to work harder.”
Lifting weights can help you build muscle mass and improve your bone health, while Pilates encourages good posture, mobility and alignment. “As a Pilates instructor, I like combining these approaches because they offer a practical way to develop strength alongside movement control,” Repa explains.
Below, Repa has shared a weights workout that incorporates some of the principles of Pilates. You’ll see moves that come up in conventional resistance workouts, but the key is applying the control and posture that is so essential to Pilates to these moves.
A Pilates-inspired weights routine for beginners
“This four-exercise routine helps strengthen your lower body while keeping you steady and moving with control,” Repa says.
“Choose a resistance that would allow for another two or three controlled repetitions,” Repa says.
To start, complete one round of the workout. Once you’re more confident with the routine, try two rounds. Take between 45 and 60 seconds of rest between each move.
1. Weighted squat
Reps: 8-12 Rest: 45-60sec
- Stand with your feet hip-width apart, holding dumbbells by your sides.
- Inhale as you bend your hips and knees, sitting your butt back and lowering until your hips are at knee height.
- Keep your whole foot grounded and your knees following the direction of your toes.
- Exhale as you press through your feet to stand.
2. Standing lunge with light dumbbells
Reps: 6-8 each side Rest: 45-60sec
- Stand with your feet hip-width apart holding light dumbbells by your sides.
- Step your right foot straight back so it remains in line with your right hip, placing the ball of your right foot on the floor, keeping your right heel lifted—this is your starting position.
- Inhale as you bend both knees to lower.
- Exhale as you push through your front left foot to extend your legs and rise back to the starting position.
3. Weighted Pilates bridge
Reps: 10-12 Rest: 45-60sec
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place one dumbbell across the front of your hips, with a folded towel underneath to cushion it. Hold it securely with both hands throughout—this is your starting position.
- Exhale as you press through your feet and lift your hips until your shoulders, hips, and knees are in a straight line.
- Pause briefly, then inhale as you lower slowly.
4. Side-lying leg lift with ankle weight
Reps: 8-10 each side Rest: 45-60sec
- Wearing a light ankle weight around your right ankle, lie on your left side with your head supported by your left arm, your left knee bent, and your right leg extended in line with your body.
- Make sure your hips are vertical and remain so throughout, and rest your right hand on the mat for balance—this is your starting position.
- Exhale as you lift your right leg a short distance, keeping your toes facing forward.
- Inhale as you lower slowly.
- Complete all your repetitions on one side, then switch sides.