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Pilates X Strength Workouts: Everything You Need to Know to Get Started

By: PILATESBODY by Kayla

If you’re looking for a way to build strength while keeping the fluid, core-focused movements of Pilates, then Pilates X strength is the perfect fit. This workout style fuses traditional Pilates exercises with functional strength training, helping you sculpt lean muscle, improve posture, and boost overall endurance—all without the high-impact strain of traditional weightlifting.

Unlike conventional Pilates, which primarily uses body weight and small props, Pilates X strength workouts incorporate dumbbells, resistance bands, and compound movements to amplify muscle engagement. The result? A more powerful, effective way to tone and strengthen your entire body while staying true to the low-impact principles of Pilates. In this guide, we’ll cover everything from its benefits to the best equipment and how to get started.

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What is Pilates X and How is it Different from Traditional Pilates?

Pilates X is a modern evolution of traditional Pilates, blending its signature low-impact, core-strengthening movements with functional strength training. Unlike classical Pilates, which primarily uses body weight and controlled movements to improve flexibility and tone muscles, Pilates X strength workouts introduce compound exercises and resistance training—using dumbbells, bands, or other equipment—to amplify muscle engagement and sculpt a strong, balanced physique.

While traditional Pilates focuses on control, concentration, centering, breath, and alignment, it can also incorporate props like a ball, circle, or even studio equipment such as a reformer or Pilates chair to deepen activation. Pilates X takes this a step further by integrating progressive strength-building elements, helping you develop a sculpted, strong body without sacrificing mobility or flexibility.

Benefits of Pilates X Strength for Women

A Pilates X strength workout provides an incredible combination of muscle-building and body-toning benefits. Here’s why so many women are incorporating this approach into their fitness routines:

• Builds strength and tones the entire body – By incorporating dumbbells and resistance bands, you are challenging your muscles in new ways. This leads to increased muscle growth, bone density, weight management and a decrease in chronic conditions, according to Boston University.
• Boosts core strength and stability – The added resistance from dumbbells engages the core even more throughout every movement, leading to a stronger trunk and better balance.
• Increases heart rate and burns more calories – The combination of resistance training and continuous movement elevates the heart rate, making Pilates X a great way to improve cardiovascular fitness while strengthening muscles. Plus, breaking down muscle tissue during strength training requires energy to repair, meaning you continue burning calories even after your workout.
• Improves posture and flexibility – By incorporating controlled movement and deep core engagement, Pilates X enhances alignment, reduces tension in tight muscles, and helps improve flexibility without overstretching.
• Easy on the joints and low-impact – Pilates X strength workouts are designed to be low-impact, meaning they build strength without putting excessive strain on your knees, hips, or back—a great alternative to high-impact training.
• Reduces risk of injury – With a focus on controlled movement and proper alignment, Pilates X strengthens stabilizing muscles, protecting your joints and reducing strain during workouts and everyday activities.
• Enhances overall energy and endurance – The balance of strength, core control, and functional movement helps improve stamina and energy levels, while also decreasing stress in daily life.

Each session is designed to be low-impact yet high-intensity, meaning you’ll build strength, improve balance, and challenge your core without excessive strain on the joints.

What to Expect in a Pilates X Strength Workout

A Pilates X strength workout combines classic Pilates exercises with functional strength training, creating a seamless flow between core stability, balance, and full-body strength. Here’s a breakdown of what a typical session looks like:

1. Core Activation & Warm-Up – Gentle movements to engage the deep core muscles, improve mobility, and prepare the body for strength work.
2. Full-Body Strength Sequences – A mix of Pilates-based exercises combined with functional strength training to create compound movements that challenge multiple muscle groups at once. Expect exercises like Pilates squats with overhead presses, deadlifts into rows, and lunges with core rotations to maximize efficiency and strength.
3. Glute & Lower Body Focus – Targeted single-leg work such as step-ups, split squats, and side-lying leg lifts help improve balance, stability, and unilateral strength, reducing muscle imbalances while sculpting the lower body and glutes.
4. Upper Body & Core Integration – Controlled, intentional movements using light dumbbells or bands to tone the arms, shoulders, and back while keeping the core engaged for stability. Exercises often incorporate standing balance work or kneeling variations to enhance total-body coordination.
5. Cooldown & Stretching – A soothing cool-down to release muscle tension, enhance flexibility, and promote recovery, leaving you feeling strong and balanced.

Each session is designed to be low-impact yet high-intensity, meaning you’ll build strength, improve balance, and challenge your core without excessive strain on the joints.

Best Equipment to Enhance Your Pilates X Strength Workout at Home

While Pilates X can be done with just body weight, adding resistance can elevate your results. Here’s the best equipment to incorporate into your home workouts:

• Dumbbells (Light to Heavy: 3–15 lbs) – Using a range of weights helps you progressively build strength while maintaining control and proper form.
• Resistance Bands – Great for adding tension without bulky equipment. Ideal for lower body and core work.
• Pilates Ball – Engages deep core muscles and improves balance.
• Gliders or Sliders – Excellent for controlled core and lower body exercises, mimicking the reformer effect.
• Yoga or Pilates Mat – Provides cushioning and stability for floor-based exercises.

If you’re just starting out, bodyweight exercises alone will still deliver amazing results—equipment is simply a tool to progress your strength and challenge your muscles over time.

How to Get Started with Pilates X Today

Ready to experience the Pilates X strength transformation? Here’s how to jump in:

1. Join My 21-Day Pilates Strength Challenge – This structured challenge is the perfect way to build strength, improve muscle definition, and create consistency—all in just three weeks! Or, if you’re looking for a personalized approach, try one of my Pilates X Strength coaching programs for customized guidance.
2. Focus on Quality Over Quantity – Pilates X workouts emphasize control and precision, so slow down and engage the right muscles rather than rushing through reps.
3. Set a Consistent Schedule – Aim for 3–4 Pilates X workouts per week to maximize results while allowing time for recovery and muscle growth.
4. Incorporate Balance and Recovery – Complement your training with walking, yoga, or mobility work to keep your body strong and well-rounded.
5. Track Your Progress and Celebrate Wins – Take note of how you feel, your strength gains, and any improvements in balance, core engagement, and endurance. Small victories add up, so acknowledge your progress along the way!

LET’S GET STARTED

Download Your FREE Workout Calendar

Start the Free 21-Day Pilates Strength Challenge today! Download your Free Pilates Workout Calendar with direct links to each of the At Home Pilates Strength Training Workouts

FAQs about Pilates X Strength

What is Pilates X?

Pilates X is a modern take on traditional Pilates that blends core-focused movements with strength training to create a full-body workout. It’s designed to build strength, improve flexibility, and boost overall fitness in a way that feels both effective and sustainable.

How is a Pilates X strength workout different from regular Pilates?

A Pilates X strength workout combines the controlled, core-centric moves of Pilates with added resistance—using dumbbells, bands, or bodyweight—to sculpt and strengthen your muscles more effectively.

Can I do Pilates X at home without equipment?

Yes! Pilates X can be highly effective using just your body weight. Many exercises rely on core control, stability, and balance, which naturally challenge your muscles without added resistance. Moves like planks, lunges, glute bridges, and side-lying leg lifts build strength by increasing time under tension and engaging multiple muscle groups at once.

The key is to focus on proper form and control. Slowing down movements and incorporating single-leg and unilateral exercises can make bodyweight workouts just as challenging. While adding resistance can enhance results over time, you can absolutely build strength and definition with bodyweight-only Pilates X workouts.

Who is Pilates X best for?

Pilates X is perfect for women looking for a one stop exercise approach that incorporates strength, pilates and core, endurance and mobility into one workout program that leaves you feeling more energized and confident.

How often should I do a Pilates X strength workout?

For optimal results, aim for 3–4 Pilates X strength workouts per week. My 6-week Pilates X Strength coaching program has 3 full-body, 30-minute strength-based workouts programmed per week with the option of adding traditional mat Pilates workouts on other days.

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Stability Ball

Pilates Chair

Unlock Your Strength with the Pilates X Strength Program Today

A Pilates X strength workout is the perfect blend of mindful movement and muscle-building power. It’s designed to help you feel stronger, more balanced, and more energized in your daily life. Pilates X will help you sculpt lean muscle, enhance core strength, and improve overall endurance—all with a low-impact approach that’s gentle on your joints. Ready to give it a try? Start today and feel the difference in every movement!

Your Friend & Pilates Expert,

Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand