Interestingly enough, I am often asked whether or not a client should incorporate pilates into their training split. Where I live in Montreal, Canada, pilates is popular. Before moving to Montreal from Winnipeg, I worked at a gym known for its barre and pilates classes. At the time, I was training to become a barre instructor, but then I decided to move to Montreal, so my training was cut short.

I remember walking into my first barre class and looking at an array of one-pound to five-pound weights. I scoffed, thinking to myself that I would grab the five-pound weights. At the time, I was an Olympic lifter and used to lifting heavy weights. How hard could a silly barre class be? Ten minutes into the class, I quickly exchanged my five-pound weight for a one-pound weight. My goodness, this class was absolute torture. How could barre training be more challenging than lifting a one-hundred-plus barbell over my head three times a week?!

Wait, why am I talking about barre training when the title clearly states pilates? Because barre and pilates training are similar and I am more familiar with barre training. The key difference between barre, pilates, and traditional strength training is the muscle fibers that are used.

In discussing pilates and barre training, it is important to understand the key differences in muscle fiber engagement compared to traditional strength training. Both pilates and barre predominantly activate slow-twitch muscle fibers (Type 1), known for their endurance and resistance to fatigue. These fibers are utilized in low-intensity exercises like barre, pilates, and long-distance running. In contrast, weightlifting primarily engages fast-twitch muscle fibers, which generate force rapidly but are prone to quicker fatigue.

Fast-twitch muscle fibers come in different types. Type 2a fibers are primarily utilized during weightlifting sessions within the eight to ten rep range, typical of bodybuilding-style training. On the other hand, Type 2x fibers represent the largest muscle fibers and are engaged in activities demanding significant force and power, such as Olympic lifting and powerlifting. As the weight lifted increases, there is a greater recruitment of fast-twitch muscle fibers.

The variations in muscle fiber types shed light on why an individual capable of lifting their own body weight in a deadlift may struggle in a barre class or find it challenging to run ten kilometers. That is why at the time, lifting five pounds in a barre class absolutely killed me.

There is a prevalent misconception online suggesting that women will develop "bulky muscles" from strength training and attain "long, lean muscles" through pilates. In reality, this notion is inaccurate. Pilates is considered a low-impact workout, while strength training is more high-impact. High-impact workouts are more likely to induce inflammation as muscles breakdown and repair to grow and strengthen. This process is normal and temporary. Additionally, traditional strength training demands more energy compared to pilates and barre training. Greater energy expenditure during a workout can lead to increased appetite. To avoid the "bulky look," it's essential to monitor dietary intake carefully. Therefore, I highly recommend clients track their food consumption in the initial stages of their fitness journey. It is crucial to emphasize that even with heavy lifting, women will not develop a "manly" appearance due to naturally lower levels of testosterone.