Let’s talk about Pilates…
Pilates has taken the fitness world by storm and it’s easy to see why. With sleek studios, low-impact movements, and promise of a stronger core and better posture, it’s become the go-to for everyone from desk workers to new mums to pro athletes. But with all the hype, it’s worth asking: what exactly does Pilates do for your health and just as importantly, what doesn’t it do?
As a chiropractor, understanding how different forms of exercise impact the musculoskeletal system is key to supporting clients effectively. Here’s a breakdown of a few key exercise styles, what they do best, and how they complement each other when it comes to posture, pain, strength, and long-term bone health.
1. Pilates (Low-Impact, Core-Focused)
Example: Mat Pilates class at a studio or home workout using a Pilates ring, reformer Pilates class
Pilates is all about controlled, precise movements, engaging the core, improving posture, flexibility, balance and yes, even quality of life:
Core strength, posture & balance: Multiple studies find improved trunk control, reduced back pain, and better stability, even in older adults after around 6-8 weeks of training.
Bone health: Randomised trials show small gains in lumbar spine bone mineral density after 6 months of Pilates—though systematic reviews are cautious, noting limited studies and lack of significant effects on improving bone mineral density.
Pain relief & quality of life: In postmenopausal women with osteoporosis, Pilates reduced pain, improved walking ability, and enhanced life quality.
👉 Pilates is amazing for posture, mobility, easing aches, and core stability, but it's not the go-to if your main goal is building muscle or reversing bone density loss.
So what other types of training can you do to supplement the Pilates life and hit key health goals with your exercise?
2. Resistance Training (Weights, Bands, Body Weight)
Example: A full-body strength workout using dumbbells and resistance bands
For Chiropractors, helping clients manage injury, ageing, and osteoporosis risk is essential.
Increases muscle & bone density: Adults who train with weights can reverse 1-3% of yearly bone loss, studies show 1-3% bone mineral density gains in spine and hip after consistent training
Strong impact on osteoporosis: Even moderate loads 2-4 times weekly significantly slow or reverse bone loss in high-risk groups.
Muscle preservation: Especially important after 50, when sarcopenia (muscle loss) accelerates, resistance training improves strength, daily function, and reduces fall risk.
Reducing your risk of mortality: Having low muscle mass and strength is significantly associated with all-causes of mortality including cardiovascular and respiratory disease.
👉 For bone density and muscle mass, nothing beats consistent resistance training.
3. Weight-Bearing Aerobic Activities
Example: Brisk outdoor walk or a light jog through the park, stair climbing, dancing etc.
These add valuable benefits too:
Boosts bone in legs & spine: High-impact loading (like brisk walking or jogging) stimulates bone growth, especially in hips and spine.
Heart & mental health perks: Cardio also brings cardiovascular, mood, and endurance advantages (widely known in other literature).
👉 Great additions - but alone, they’re not enough for optimal bone or muscle outcomes.
4. Eccentric Training (Muscle-Lengthening Focus)
Example: Slow, controlled descent in a squat or push-up and then pushing to the start position at a regular speed
Less known but powerful:
High muscle force with less effort: Research shows eccentric training builds strength and muscle with low cardiovascular demand: excellent when joints or stamina are limited.
Tendon health & rehab: Helps prevent or rebuild muscle-tendon injuries and counters sarcopenia.
👉 Ideal for rehab, older adults, and joint-friendly muscle building.
5. Balance & Functional Training
Example: Single leg stand while brushing your teeth, or a set of walking lunges with overhead reach
Balance training and is especially important as we age and is often prescribed by Chiropractors.
Fall prevention & strength: Strength + balance exercises cut fall risk by about 26% and fractures by 16%.
Functional fitness: Workouts mimicking daily motions (like squats, lunges) help with everyday activities.
👉 These improve real-world function and independence.
Pilates = great for core, mobility, posture & minor bone support - but don’t rely on it alone for bone or muscle gains.
Resistance training = essential for long-term muscle and bone health.
Chiropractic care can help you determine which exercise types you might need to incorporate more of
🧠 Final Take
Pilates has huge benefits for posture, core strength, flexibility, balance, and life quality - but it doesn’t replace resistance training when your goals include maintaining muscle mass and bone density.
Resistance training, especially for older adults, is the foundation for keeping bones strong and muscles robust and reducing the risk of all-cause mortality. Adding aerobic, eccentric, and balance work ensures both functional fitness and long-term wellness.
An all-rounded plan, backed by science, keeps you strong, mobile, and independent. If you're working a skilled Chiropractor, they should be able to layer these exercise types to perfectly align with evidence-based musculoskeletal care.
Why work with a Jersey Chiropractor?
At ChiroFit Jersey, we take the guesswork out of building the right movement routine. Whether you're navigating chronic pain, looking to support bone health, or just trying to feel stronger and more mobile, our team understands how to blend Pilates, strength training, and functional exercises into a plan that works for your body.
We help clients not only feel better through chiropractic care but also thrive long-term with tailored exercise guidance rooted in science. If you're not sure where to start, or what’s missing in your current routine, we're here to help.
References:
https://pubmed.ncbi.nlm.nih.gov/35080990/ -The effects of Pilates on health-related outcomes in individuals with increased risk of fracture: a systematic review
https://pmc.ncbi.nlm.nih.gov/articles/PMC8104420/#sec026 -Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/28991040/ - Muscle mass independently linked to all cause mortality
https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.13263 - Association of muscle wasting with mortality risk among adults: A systematic review and meta-analysis of prospective studies
https://pmc.ncbi.nlm.nih.gov/articles/PMC9304091 - Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis
https://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/ - Effects of Resistance Exercise on Bone Health
https://pmc.ncbi.nlm.nih.gov/articles/PMC7466089/ - The Effects of Physical Exercise on Balance and Prevention of Falls in Older People: A Systematic Review and Meta-Analysis