Why Pilates Falls Short for Building Muscle in Menopause (and What Works Better)

The Truth About Pilates and Muscle Building in Menopause

Ah, Pilates. It’s the go-to for graceful movement, a strong core, and that coveted long, lean look. But when it comes to building muscle during menopause? Not so much. Here’s why:

1. Insufficient Resistance Load

Pilates relies on body weight, light springs, or resistance bands. While fantastic for endurance and flexibility, these simply don’t provide the heavy resistance needed to build muscle mass—especially during menopause, when muscle loss accelerates.

Evidence-Based Insight:
Research shows that muscle hypertrophy (growth) requires resistance that challenges muscles to near fatigue, typically at 70-85% of one’s one-rep max (1RM). Pilates doesn’t hit this mark.

2. No Progressive Overload

Muscle building thrives on progressive overload—gradually increasing resistance or weight. Pilates routines, however, maintain a consistent level of resistance without a structured progression. This is great for muscle endurance but ineffective for significant muscle growth.

What Does Science Say?
A study published in the Journal of Strength and Conditioning Research highlighted that progressive overload is key for muscle hypertrophy, especially as estrogen levels drop in menopause.

3. Focus on Endurance, Not Hypertrophy

Pilates is fabulous for muscular endurance and stabilization but lacks the intensity required for hypertrophy (muscle growth). Think of it this way: Pilates will help you do more reps but won’t necessarily build stronger, bigger muscles.

Why Does This Matter in Menopause?
With declining estrogen, women in menopause experience faster muscle atrophy (loss). Building muscle mass requires higher-intensity resistance training to counteract this.

4. Targeting the Wrong Muscle Fibers

Pilates predominantly targets Type I muscle fibers (slow-twitch), which are great for endurance but not for building muscle mass. To effectively build muscle, especially during menopause, activating Type II muscle fibers (fast-twitch) through heavy resistance or explosive movements is essential.

Did You Know?
Type II fibers are the first to go during age-related muscle loss. Resistance training with heavier weights specifically stimulates these fibers, maintaining muscle mass and strength.

5. Hormonal Changes Demand More Intensity

During menopause, decreasing estrogen levels lead to reduced muscle protein synthesis and increased muscle breakdown. The solution? Heavy resistance training that stimulates anabolic (muscle-building) hormones. Pilates, while excellent for flexibility and mobility, doesn’t trigger the necessary hormonal response.

Science Speaks:
Research from the North American Menopause Society confirms that resistance training with heavier weights enhances muscle protein synthesis, making it crucial for menopausal women.

6. Caution for the Deconditioned Population: Pilates Isn’t Always Safe

Pilates classes are often marketed as accessible to all, but they come with risks, especially for deconditioned individuals (those who are out of shape, recovering from injury, or have underlying health issues).

Why?

• No Medical History Required: Most group Pilates classes don’t require a medical history, leaving instructors unaware of any pre-existing conditions or limitations.

• Group Class Risks: In group settings, instructors may not provide personalized attention or modifications, increasing the risk of injury for those with mobility issues, joint pain, or muscle imbalances.

• Complex Movements: Pilates involves precise movements that require body awareness and control, which can be challenging for de-conditioned individuals and lead to strains or injuries if done improperly.

What to Do Instead:
If you’re de-conditioned or have any medical concerns:

• Opt for one-on-one sessions with a qualified instructor who can tailor exercises to your needs.

• Start with a supervised, progressive resistance training program designed by a certified professional (like Coach Elle Jolie).

• Ensure a thorough assessment and medical clearance before beginning any exercise program.

  So, What Works Better?

  If Pilates isn’t the answer for building muscle in menopause, what is? Here’s what Coach Elle Jolie recommends:

  Pilates offers incredible benefits for flexibility, balance, and some core strength but lacks the resistance and progression needed for building muscle during menopause. By integrating heavier resistance training and HIIT into your routine, you’ll maintain muscle mass, increase strength, and support overall health.

Coach Elle Jolie: Your Partner in Menopausal Fitness

At Elle Jolie Wellness in Kelowna, we specialize in evidence-based training programs for women in menopause. From personalized resistance training to HIIT workouts tailored to your needs, Coach Elle Jolie empowers women to stay strong, healthy, and confident through every stage of life.