Reformer Pilates for Strength: Can It Really Build Muscle?

When you hear “muscle building”, what do you think of? Lifting heavy weights at the gym? 

Reformer Pilates is often known for how it makes you feel. More aligned, supported, and connected to your body. But when it comes to strength, a common question comes up.

Can reformer Pilates actually build muscle? The short answer is yes.

Here’s everything you need to know about Pilates for strength. 

What We Mean by “Building Muscle”

When most people think about building muscle, they picture lifting heavy weights. Pilates takes a different approach.

Instead of focusing on maximum load, it focuses on:

• controlled resistance

• time under tension

• precise movement

That difference matters because strength isn’t just about how much you can lift. It’s also about how well your body can control and support itself.

What the Research Says

Research shows that reformer Pilates can increase muscle strength and endurance, especially when practised consistently. 

Building muscle isn’t just about how much you work out. A lot goes into getting stronger. Eating well, staying consistent, and allowing your body to rest all play a role in building muscle. In other words, if your goal is to bench press 100 kilos, Pilates alone won’t get you there. You may benefit from combining Pilates with traditional strength training.

Reformer Pilates fits well into wellness routines because it uses spring-based resistance, allowing you to progressively challenge your muscles over time.

It can be especially helpful if you’re:

• new to strength training

• returning after a break or injury

• building foundational strength

Research also shows that while Pilates consistently improves strength, it doesn’t always lead to significant muscle growth (hypertrophy) to the same extent as heavy weight training. That doesn’t mean it’s ineffective. It just means the outcome is different. 

The Type of Strength Pilates Builds

Reformer Pilates focuses on what’s often called functional strength. This includes deep core stability, joint support, balanced muscle engagement, and control throughout the full range of motion. Instead of isolating one muscle at a time, you’re working multiple muscle groups together. It’s a strength that supports how you move in everyday life.

Some studies even show greater muscle activation on a reformer than on mat exercises, particularly in the core. Why? The reformer machine adds something that other exercises don’t. It adds resistance. You’re not just moving. You’re resisting the movement the entire time.

The springs create tension throughout each movement, which:

• challenges your muscles in both directions

• increases time under tension

• requires more control and stability

How Reformer Pilates Builds Muscle

Reformer Pilates builds muscle in a more controlled and balanced way than traditional strength training. Instead of lifting heavy weights, the reformer uses spring-based resistance to create tension throughout each movement. Your muscles are working the entire time, not just when you push or pull, but also as you return to the starting position.

That constant resistance increases what’s known as time under tension, which is one of the key ways muscles get stronger. At the same time, the movements are slow and precise. This means you’re not relying on momentum. Your muscles have to stay engaged and stable through every part of the exercise.

Over time, this leads to:

• stronger core support

• more stable joints

• improved muscle endurance

• balanced strength across the body
  

Rather than isolating one muscle at a time, reformer Pilates trains your body to work as a system. That’s why the strength you build tends to feel more connected and more usable in everyday movement.

It may not always create the same visible muscle size as heavy weight training, but it builds a kind of strength that supports how your body moves and feels. 

How to Build Strength on a Reformer

If your goal is to build strength, it comes down to a few key things that work together over time. Here are some tips that ‘future you’ will thank you for. 

Stay Consistent 

Strength doesn’t come from one or two workouts. It builds gradually. Returning to your practice around 2–3 times per week gives your body the repetition it needs to adapt. The more regularly you move, the more familiar the patterns become, and the easier it is for your body to build strength. 

Tip: Having a reformer machine at home is a helpful way to stay on track with your workouts because you don’t have to worry about scheduling or travel time. 

Use the Springs to Progress, Not Push

The resistance on the reformer is there to guide you, not overwhelm you. As movements start to feel more controlled, you can slowly increase the resistance. This creates a natural progression that challenges your muscles without forcing them, which is what helps strength develop in a more sustainable way. It’s great to have a reformer with 2-3 spring levels, so you have more options for progression.

Focus on Control Instead of Speed

It’s easy to move quickly, but that’s not where the benefit comes from. Slower, more controlled movement keeps your muscles engaged for longer. This is what creates the kind of tension your body responds to. It also helps you stay connected to the movement, rather than rushing through it.

Stay Connected to Your Core 

Your core is involved in almost every movement on the reformer. Learning how to engage it properly helps support your spine, improve your stability, and create a stronger foundation for everything else. 

Let Your Whole Body Work Together

Reformer Pilates rarely isolates just one muscle group. Your arms, legs, and core often work together. This creates strength that feels more balanced and more useful, because it reflects how your body naturally moves. Get that endorphin hit. 

A Different Way to Think About Strength

Reformer Pilates can build muscle. Just not always in the way people expect. With consistent practice, you begin to notice the difference. That’s the kind of strength that lasts.

With Forme, that process becomes easier to return to. The combination of a thoughtfully designed reformer and guided sessions means you’re not left guessing what to do next. You can simply step on, move, and let strength build. 


If you’re considering a home Pilates machine, check out our range of Pilates reformers, contact us or visit one of our Forme Showrooms. 

written by Steph Taylor, published on 18-03-2026

Steph Taylor is one of our Forme Go™ Reformer Pilates Instructors. She has been instructing Reformer Pilates classes for the past 6 years. One of the main things she loves about Reformer Pilates is that it is such a low impact form of exercise, so anyone can do it.

"It doesn't matter if you are a total beginner or have been doing Reformer Pilates for a long time, there is always something for everyone!"