If you’ve ever wondered, “Can Pilates really help me lose weight?”—you’re not alone. It’s a common question, and the answer isn’t as simple as “yes” or “no.”
Let’s be real—Pilates isn’t a high-intensity, sweat-drenched cardio fest. You won’t leave class feeling like you just ran a marathon. But does that mean it doesn’t contribute to weight loss? Absolutely not! Pilates plays a crucial role in transforming your body by building lean muscle, improving posture, and boosting metabolism.
In this article, we’ll break down how Pilates supports weight loss, what to expect, and why it might just be the missing piece in your fitness journey.
Contents on this article
How Pilates Supports Weight Loss
So, if Pilates isn’t about burning calories at lightning speed, how does it actually help with weight loss? Glad you asked! Pilates works its magic in several ways, and spoiler alert—it’s not just about the workout itself.
1. Burning Calories (Yes, It Still Counts!)
Pilates might not torch calories like a sprinting session, but it still gets the job done, and it does so wonderfully Plus, the more consistently you practice, the better your body gets at burning fat efficiently.
2. Building Lean, Fat-Burning Muscle
Here’s a fun fact: Muscle burns more calories at rest than fat does. Pilates focuses on deep, stabilizing muscles, sculpting your body and boosting your metabolism over time. The more lean muscle you build, the more calories you burn—even when you’re lounging on the couch.
3. Posture, Core Strength, and Workout Efficiency
Ever notice how you move differently after a Pilates class? That’s because it strengthens your core, improves posture, and enhances movement efficiency. This means that not only do you carry yourself better, but you also perform other workouts—whether it’s lifting weights or dancing salsa—more effectively.
4. Stress Less, Eat Better
Let’s talk about stress, the silent saboteur of weight loss. Pilates emphasizes mindful breathing and movement, helping to reduce cortisol levels (a.k.a. the stress hormone that encourages belly fat storage). Plus, a calmer mind makes it easier to avoid emotional eating—no more late-night snack raids!
Bottom line? While Pilates alone may not be a quick fix for weight loss, it sets the foundation for a stronger, leaner, and healthier body in ways that go far beyond the scale.
Best Types of Pilates for Weight Loss
If you’re looking to maximize your weight loss with Pilates, choosing the right class can make all the difference. At Pilathon, we’ve designed sessions that not only tone your muscles but also elevate your heart rate, boost metabolism, and keep your workouts engaging. Here are the top classes to help you burn calories, sculpt your body, and stay motivated:
1. Cardiolates: Power Jumps & Plyometric Fun
Want to break a sweat while having a blast? Cardiolates is our high-energy class that fuses Pilates principles with plyometric training. Think explosive jumps, quick directional changes, and intervals designed to build strength, speed, and endurance. This isn’t your typical slow-and-steady Pilates—this class will get your heart rate up, fire up your metabolism, and leave you feeling unstoppable.
Perfect for: Anyone looking to burn calories, build power, and improve coordination—all while working on proper alignment.
2. Towerlates: Strength, Stability & Toning
Ever heard of the Pilates Tower? It’s a game-changer for weight loss and full-body toning. In our Towerlates class, you’ll use this incredible piece of equipment to stretch, strengthen, and sculpt with resistance-based movements. The springs and bars add resistance and assist in deeper muscle activation, ensuring that you engage your core and work every inch of your body efficiently.
Perfect for: Those who want a mix of strength training and flexibility work, plus a fun challenge with specialized equipment.
3. Abs-Oh-Glutely™: Core & Glutes on Fire
If you’re serious about tightening and toning your midsection and glutes, this Reformer-based class is for you. Abs-oh-glutely™ is all about precision exercises that target your core and glutes, sculpting these areas with focused, high-intensity movements. You’ll feel the burn—and see the results.
Perfect for: Anyone who wants a stronger, leaner core and lifted glutes, with an emphasis on definition and endurance.
How Often Should You Do Pilates for Weight Loss?
So, you’re ready to commit to Pilates for weight loss—but how often should you roll out your mat (or hop on the Reformer) to see real results? The short answer: consistency is key. The longer answer? Let’s break it down.
1. The Magic Number: 3 to 5 Times a Week
For noticeable changes in strength, muscle tone, and overall body composition, aim for at least 3 sessions per week. Want to see results faster? Bump it up to 4 or 5 times a week, mixing different class styles to keep your body challenged and engaged.
2. Consistency Beats Intensity
Pilates is not about exhausting yourself with a one-time, super-intense workout—it’s about progressive, sustainable movement. A few well-executed sessions a week will do more for you than an all-out, sweat-dripping marathon followed by a week of couch recovery.
Think of Pilates as a marathon, not a sprint. Regular, steady practice leads to long-term body transformation.
3. The Role of Progressive Overload in Pilates
Progressive overload isn’t just for weightlifters—it’s a game-changer in Pilates too! The idea is to gradually increase the challenge so your body keeps adapting and improving.
How can you do this in Pilates?
- Increase resistance: Adjust the springs on the Reformer or add ankle weights.
- Advance your exercises: Start with beginner-friendly moves and build up to more complex variations.
- Focus on precision: The better your form, the more effective the movement. Tiny adjustments lead to big gains.
What to Combine with Pilates for Better Results
Let’s talk about the ultimate trio to maximize your results: nutrition, strength training, and cardio.
1. Nutrition: The Real MVP of Weight Loss
Hate to break it to you, but you can’t out-Pilates a bad diet. Weight loss is 80% nutrition and 20% exercise, meaning what you eat matters more than how many leg circles you do.
At Pilathon, we’re fortunate to have Giannina, our wonderful Pilates instructor, who also happens to be a registered nutritionist finishing her hospital internship at Miami Beach Mount Sinai. She’s an expert in nurturing your body for both Pilates and everyday life, and here are four key tips she swears by:
- Prioritize protein: Helps build lean muscle and keeps you full longer (think eggs, chicken, tofu, or lentils).
- Eat whole, unprocessed foods: The fewer ingredients, the better!
- Balance your macros: Carbs for energy, fats for hormone health, and protein for muscle recovery.
- Stay hydrated: Sometimes, what feels like hunger is just dehydration. Water is your bestie.
Want a lean, sculpted body? Fuel it right.
2. Strength Training: Pilates + Weights = Sculpted & Strong
Pilates does wonders for core strength, stability, and endurance, but adding strength training takes body transformation to the next level.
Here’s why lifting weights helps:
- Increases muscle mass, which boosts metabolism.
- Strengthens bones and joints, preventing injuries.
- Improves overall body composition, making you look toned, not just “skinny.”
How to combine it with Pilates?
- Do Pilates on recovery days to keep muscles engaged without overloading them.
- Strength train 2–3 times a week, focusing on compound movements (squats, deadlifts, and push-ups).
3. Cardio Workouts: Burn More, Lose More
While Pilates tones and strengthens, it’s not the most popular calorie-burner. That’s where full-time cardio comes in.
Best cardio to pair with Pilates?
- Walking (especially incline walking) – low impact, great for fat loss.
- Running – boosts endurance and torches calories.
- HIIT (High-Intensity Interval Training) – short bursts of effort, perfect for busy schedules.
Final Thoughts: Can Pilates Help You Lose Weight?
So, let’s circle back to the big question: Can Pilates help you lose weight?
✅ Yes—if you do it consistently.
✅ Yes—if you pair it with proper nutrition and movement.
✅ Yes—if you focus on strength, body composition, and long-term health instead of just a number on the scale.
Pilates alone won’t magically melt away pounds overnight (we wish!), but it transforms your body in ways that go beyond weight loss. It sculpts lean muscles, boosts metabolism, and helps you move better in everything you do—whether that’s crushing a workout or just standing taller in your everyday life.
Weight loss is a byproduct of a stronger, healthier body. Instead of obsessing over the scale, focus on how you feel: Are you getting stronger? Moving with more ease? Feeling less stressed and more energized?
That’s real progress.
And if you’re ready to experience the benefits firsthand, come sweat, strengthen, and sculpt with us at Pilathon in Little River or Wynwood. Our Cardiolates, Towerlates, and Abs-Oh-Glutely™ classes are designed to challenge your body, boost your fitness, and make you fall in love with movement.
Let’s build a stronger, leaner, and more confident you—one Pilates session at a time. See you at the studio!
