From Pilates to Weight Training: My Tips

I was dedicated to Pilates for five years, regularly attending reformer classes, practicing mat Pilates at home, and occasionally doing yoga.

However, after a while, I found myself dissatisfied with my routine and its (lack of) outcomes. I was aware that weight training could enhance my strength and muscle tone, but I hesitated to start.

Part of me dreaded starting something new, and I shared the common concern of getting more muscular than I wanted.

Nevertheless, six months ago, I decided to try weight training. Here's how my transition unfolded, the results I experienced, and some tips I wish I had known earlier.

Why Switch from Pilates to Weight Training?

For many years, I visited numerous studios, explored online courses, and created my Pilates routines, yet I still felt uninspired. The workouts began to bore me, leading to decreased motivation to exercise altogether.

Additionally, I wasn't feeling stronger or noticing more muscle definition. Although I didn't aim for a complete visual transformation, I wanted some noticeable difference given my investment of time and money.

Speaking of expenses, Pilates became a costly hobby when I moved from a small Californian town to New York City.

Reformer classes were my favorite but charged about $30 per class, more than I wanted to spend just to work out. I struggled with my fear of "bulking up," so I lingered in a state of exercise dissatisfaction for a while.

I then noticed a trend at my job as a mindbodygreen editor. Most experts I interviewed, and many guests on the mindbodygreen podcast, emphasized that weight training doesn't automatically cause bulkiness, despite the widespread belief.

Furthermore, as Nike Master Trainer and Hyperice Ambassador Betina Gozo explained, the benefits of building muscle go beyond physical appearance. Being able to perform daily tasks and maintain balance are compelling reasons to lift weights.

"I always recommend using Pilates as a complement to weight lifting rather than relying solely on it," Gozo advised. "With age, our bone density and muscle mass diminish, but adding a heavy load can help keep them robust."

In fact, a 2022 study found that strength training can prevent sarcopenia, or age-related muscle loss.

The longevity benefits don't stop there; a systematic review from the same year discovered that 30-60 minutes of strength training weekly reduced the risk of cardiovascular disease and cancer.

This expert advice convinced me to adopt a new routine. However, I was not going to start by hoisting 100-pound dumbbells or consuming excessive protein.

I embarked on a gradual weight training journey to feel stronger, define my muscles, and rekindle my passion for movement.

How I Began Weightlifting

My first step was signing up for a complimentary personal training session at my gym. I arrived prepared with a list of goals, past experiences, and what I wanted to learn.

I asked my trainer to show me how to use some equipment so I could gain supervised experience. They ensured my form was correct on basic exercises like squats and bicep curls.

My trainer suggested splitting my workouts into upper and lower body days since I planned to lift weights 3-4 days a week. Of course, there are various ways to structure your workouts.

Gozo recommends dividing upper body workouts to separate pushing from pulling exercises. For the lower body, she suggests splitting hinge exercises from knee-dominant ones—a great tip for those with sensitive knees.

Ultimately, it's about finding what works best for you. Personally, I preferred keeping my upper and lower body days distinct and straightforward, but I may change this approach in the future.

After my introductory session, I made a few gym visits with friends. Walking into a new gym alone was daunting, so I enlisted friends who frequently visit the gym to accompany me and make me feel more comfortable. This strategy worked wonders.

After just two or three workouts, I felt confident enough to enter the gym solo and follow a routine I jotted down in my notes app. Here's what that involved.

My Workout Routine

With guidance from my trainer, personal research, and lots of trial and error, I developed a routine I enjoy and stick to.

Based on expert recommendations, I kept most exercises to three sets of 10 repetitions. When I could perform an exercise easily, I increased the weight.

I never pushed myself to the point of dropping the weight, which is dangerous. Instead, I worked to the limit of completing the reps correctly—if my form suffered, I knew to stick with lighter weights.

I always begin and end my workout sessions with stretching. Skipping it once or twice left me feeling it the next day.

A quick disclaimer before I describe my routines: I don't always follow the same routine. Some days, I have less energy and keep my workouts brief to avoid overextending myself.

Occasionally, I only do strength training once or twice a week and include a yoga class, especially during my menstrual phase. Other weeks, I'm too busy to fit in three workouts. I prioritize listening to my body and resting so I can perform optimally next time.

Here are some of my favorite exercises so far:

Upper Body & Core

• Bicep curls
  
  
• Seated row machine
  
  
• Lat pull-down machine
  
  
• Push-ups
  
  
• Cable tricep rope push-downs
  
  
• Plank up-downs
  
  
• Side planks
  
  
• Crunches
  
  
• Leg raises
  
  

Lower Body

• Bulgarian split squats
  
  
• Hip thrusts
  
  
• Leg press machine
  
  
• Abductor machine
  
  
• Adductor machine
  
  
• Calf raises
  
  

You might think these exercises seem basic, but for me, these simple workouts have proven to be the most effective and enjoyable. Everyone's ideal workout routine will differ, and this is what works for me.

The Main Benefits of My New Routine

Now onto the exciting part—my results.

I didn't notice a significant change in muscle definition for about three months, which is typical for new exercise routines. However, that time was filled with other benefits that were even more rewarding. Here are the advantages I've observed:

1. The Feeling of Progress

I felt stronger each week and experienced a sense of accomplishment when I lifted slightly heavier weights and completed my reps. It wasn't always easy, but leaving the gym feeling proud and grateful for my body's abilities made the process fulfilling.

2. Greater Independence

After moving into a new apartment, I transported heavy boxes and moved items up five flights of stairs by myself—something I wouldn't have managed before starting weight training.

This experience underscored the independence I've gained. It feels fantastic not to rely on friends or my partner for help with heavy lifting (though I still needed help with the couch, as I'm not a superhero).

3. Confidence in the Gym

After six months at the gym, I now approach new machines and movements with curiosity rather than insecurity. One thing my gym experience has taught me is that nobody really cares what you're doing, just as you're not focused on what others are doing.

I also realized that people inevitably look around the gym between sets unless they scroll on their phones during rest time, which I prefer not to do. I've learned to shrug off those awkward eye contact moments as my eyes wander around just like everyone's.

4. More Personal & Social Time

With Pilates and yoga, I felt the need to exercise five or six days a week. While this wasn't mandatory, it made me feel my best at the time.

My workouts are more intense now, so I limit myself to three or four days a week, leaving more time for socializing or solo relaxation.

Not to mention, my workouts last about 45 minutes to an hour, so I'm not spending 90 minutes in a class after work ends at 6 p.m.

This means I'm back from the gym earlier, allowing me to eat dinner sooner and wrap up my day earlier too. Cheers to more sleep!

5. Enhanced Body Confidence

I wasn't dissatisfied with my body's appearance before weight training, but as I mentioned, I didn't see increased definition with Pilates. After three months of weight training, I noticed a more toned look, particularly in my arms and thighs.

However, body confidence transcends appearance alone, at least in my view. Feeling stronger and knowing that incorporating weight training into my wellness routine benefits my body have boosted my confidence—a positive ripple effect.

Insights from Personal Experience

I may not be a personal trainer, so I can't offer expert advice on form or constructing your routine. However, I want to share some tips on starting a new weightlifting routine that I have found particularly useful:

Focus on Protein Intake

As a vegetarian, achieving adequate protein levels can seem challenging.

That's why I've made it a goal to prepare meals rich in plant-based proteins like tofu, lentils, tempeh, and roasted chickpeas throughout the week. Additionally, I consume a protein shake before heading to the gym.

I've noticed a significant improvement in how I feel during workouts and in building lean muscle mass.

Experiment with Workout Timing

Initially, I began my fitness journey with morning workouts but soon transitioned to an evening schedule.

Personally, I feel much stronger during evening sessions than in the morning—though this might not apply to everyone, it was the best option for me.

If you're new to weightlifting, I recommend trying out different schedules to see which one suits you best.

Understand Your Limits

You don't need to visit the gym 3-4 times a week or lift extremely heavy weights to begin your fitness journey. Start where you are and do what you can manage. Overexerting yourself could lead to injuries.

Work Out with a Friend

At first, going to the gym with a friend provided a sense of security. If you know someone who is either experienced in weightlifting or interested in starting, bring them along.

The buddy system is a fantastic way to gain support and face any fears, and it's also a fun bonding activity.

Update Your Workout Wardrobe

If a new pair of leggings can motivate you to start a new workout routine, it might be worth the investment.

Personally, I feel a significant difference when I start my workout in an outfit that makes me feel comfortable and confident. Maybe it's just my love for athletic wear, but hey, whatever works!

Practice Patience

You won't be able to increase the weight you lift overnight or notice more defined muscles after just one week. Building muscle is a gradual process, so remember that the benefits of exercise extend beyond visible physical changes.

Even if progress seems slow, incorporating movement into your daily routine is beneficial for overall health.

Balance Your Exercise Routine

I still occasionally attend pilates classes and visit my yoga studio. Why? Because I enjoy them and sometimes prefer lower-intensity activities.

Listen to your body and engage in exercises that bring you joy. Incorporating weight training doesn't mean you have to give up other forms of movement. All types of exercise contribute to a healthy lifestyle.

Conclusion

Transitioning from pilates to weight training has boosted my confidence, independence, strength, and overall satisfaction with my workout routine.

Source: mindbodygreen

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.