Exercise is a great way to improve the way your body moves and feels day-to-day, and is one of the most reliable ways to extend your healthspan—the number of years you're in good health.
Both Pilates and weight training are commonly recommended as types of exercise that can improve your healthspan, but is one better than the other?
I asked two experts to discuss which exercise style is better for people in their 60s and 70s.
Meet the experts:
Alex Lyons is a Pilates instructor at JETSET Pilates with mat, anatomy, and reformer certifications, as well as being a NASM-certified personal trainer.
Lee Bell is a senior lecturer in sport and exercise science at Sheffield Hallam University, and a strength and conditioning coach.
What is weight training and what are the benefits?
Weight training improves muscular strength and muscle mass by using challenging levels of external resistance, although, depending on your ability, you can also use resistance bands or your own bodyweight to gain the same effect.
"Having more muscle mass is really important. It's perhaps the key thing for older adults," Bell says.
This is because as you age, you naturally lose muscle mass, which can impact your independence and quality of life.
"Strength training also puts you in positions that reflect everyday life," Bell adds, explaining that it teaches functional movement, which can reduce the risk of injury.
What is Pilates and what are the benefits?
Pilates is a low-impact workout that can help strengthen the core and improve mobility, alignment and balance.
It's generally a mat-based workout, sometimes incorporating light dumbbells, Pilates balls or rings. It can also be done on a reformer machine, which is a frame with a sliding carriage and adjustable straps that provide resistance.
"Pilates develops deep core strength, improves posture, enhances joint mobility, and reinforces movement patterns that support everyday activities, like carrying groceries to climbing stairs, or playing with grandchildren," Lyons explains.
"Just as importantly, it builds body awareness and balance, both of which play a significant role in reducing fall risk."
Is Pilates or weight training better for healthy aging?
One of the biggest differences between weight training and Pilates is that weight training will more effectively build muscle, even though Pilates is classified as a type of strength training.
You might build muscle with Pilates, but that's not necessarily the primary goal, and as you're generally not lifting heavy weights or increasing the weight you lift over time, you won't be progressively overloading your workouts, which is one of the principles behind effectively building muscle.
"It might get to a point with Pilates, where there's not enough of a challenge because all you've got as an external challenge is gravity," Bell says.
Lyons agrees: "If the goal is optimizing long-term health, particularly maintaining bone density and muscle mass, some form of weight-bearing or progressive resistance is strongly recommended."
How do I choose which type of exercise is right for me?
Even though weight training is optimal, there are still plenty of benefits to doing Pilates, particularly if you don't currently have an exercise routine.
"Doing Pilates consistently is better than remaining inactive and many adults achieve meaningful improvements in strength, posture, flexibility and balance through Pilates alone," Lyons says.
And despite specialising in strength training, Bell wouldn't necessarily recommend it to everyone straight off the bat.
"It should be 100% down to what you enjoy more," he says. "People who are new to exercise, regardless of age, need to try as many things as possible, and take out the things that you don't like.
"Unless you're an elite level athlete, enjoyment has to be top of the list," he adds.
Should you combine Pilates and weight training?
If you're training more than twice a week, consider making space in your routine for both disciplines.
"Pilates and strength training complement each other exceptionally well because they develop different qualities," Lyons says.
"Pilates creates a strong foundation by improving alignment, stability, mobility and movement quality.
"Traditional resistance training is highly effective for building muscle mass and bone density, which naturally decline with age," she adds.