Which Is Better For Muscle Growth and Longevity?

After years of cardio dominating the fitness discussion, exercises that build strength are now widely recognized as crucial to health and well-being. But determining which workout offers the most benefits can be even more difficult than the exercises themselves. Are traditional muscle-building moves like weightlifting or squats more effective, or do you prefer a gentle option like Pilates, which promises long, lean muscles? Here’s what the experts think.

If the goal is to specifically develop total body strength, resistance training is “the best approach,” according to Alexander Rothstein, EdD, NSCA-CSCS, ACSM-EP-C, exercise science program coordinator at the New York Institute of Technology.

“It really makes almost everything better,” says Alicia Sanchez, PT, a UK-based personal trainer and online coach. “Beyond muscle, [resistance training] strengthens bones, joints and connective tissue, making everyday activities like carrying groceries or climbing stairs easier and safer. It teaches the body to move efficiently, thereby developing functional strength that is useful in real life.

​A 2022 study found that people who performed just 30 to 60 minutes of strength training per week were less likely to die prematurely, and another 2023 scientific study found that it could also improve mobility to prevent falls, improve cognition, and improve metabolic health.

Although Pilates offers many of the same general health benefits as other forms of exercise (it gets you moving, increases heart rate and mood, engages certain muscle groups, and improves mobility), its strength-building benefits are less obvious. There is little high-quality research to support many of its claims, said Lauren Colenso-Semple, PhD, a certified strength and conditioning specialist and researcher who focuses on female physiology, exercise and nutrition.

“Much of the marketing around Pilates promises dramatic changes in body composition, such as fat loss, visible abs, [and] ‘long thin lines.’ This is extremely misleading, because changes in body composition require fat loss, muscle growth, or both,” she said. Health. These types of transformations typically require a calorie deficit and resistance training.

Most resistance training programs focus on developing strength during the concentric or “shortening” phase of a movement, such as lifting a weight during a curl. Pilates, on the other hand, typically emphasizes both concentric and eccentric, or lengthening, phases, Rothstein said. As a result, Pilates can adapt perfectly to everyday life, where the muscles work regularly in both directions.

Still, the workout may not provide as effective results as traditional strength training, which uses heavier loads and fewer repetitions per set to push the body to adapt to the stress of training.

Although experts agree that resistance training exercises like weightlifting and squats generally provide the most benefits, certain factors can tip the scales.

On the one hand, you want to make sure the exercise is challenging enough. As a general rule, choose weights that allow you to perform only one or two more repetitions, at most, at the end of a set. “If I have more reps left ‘in the tank’ [at the end of the set]the resistance of the dumbbell, barbell, machine, etc. is too light,” Colenso-Semple said.

It’s also important to consider your specific situation: the exercise that works “best” for one person might not be ideal for someone else. If you’re largely inactive or on your feet all day, a Pilates class may seem more suitable for you, Sanchez noted, because it generally targets underused muscles and can help people feel more connected to their bodies. “It all depends on the person, their situation and their goals at the time,” she said. Health.

In general, experts agreed that there is room for traditional strength training and Pilates in a well-rounded routine. Rothstein suggested 30 to 60 minutes of strength training two to three days a week, plus two to three additional days of Pilates. “Together, they help the body feel safer, more agile, and physically prepared for daily tasks, sports, or real-world movement,” Sanchez added.

But above all, the most important factor in maximizing the health benefits of exercise is enjoyment. “All physical activity is beneficial for physical and mental health,” Colenso-Semple said. “If we like a particular type of exercise (Pilates, running, cycling, weight training), we are more likely to do it long term.”