Does Pilates Help You Lose Weight?

This is one of the questions I get asked most often, so let me tell you what I’ve actually seen.

After teaching Pilates to hundreds of women – most of them over 50 – here’s the honest answer: yes, it can help. But probably not in the way you’re expecting, and honestly, that’s a good thing.

What Is Pilates?

First, a quick word on what Pilates actually is. It’s a form of exercise built around core strength, balance, muscle tone and flexibility. It’s low impact, which makes it a wonderful starting point for women who feel like they’ve been away from movement for a while (or forever).

Losing Weight with Pilates

When I first started teaching, I worked at a boutique gym, and almost everyone who walked through the door was there for one reason: weight loss. I taught both group Pilates classes and private sessions. One day I was chatting with the studio owner – and I need to tell you, this woman was a legend. Over 20 years as a personal trainer, she taught fitness classes on national television, her own mother had been a fitness instructor and ran a successful gym for years. If anyone had earned the right to speak on this, it was her.

We got to talking about weight loss, and she said, very plainly:

“Weight loss is 80% diet and 20% exercise.”

And she’s right – the two go hand in hand.

But let me stop you before you decide you’ll just fix your diet and skip the movement. Because that’s where so many women get it wrong.

So Much More than Weight Loss

Here’s what I want to drill home: exercise gives you so much more than weight loss. And that’s especially true for us as we age.

Want to build bone density? Exercise with resistance.

Struggling with a sore lower back? Strengthen your core.

Dealing with stiff, achy joints? Moving them actually increases the synovial fluid that cushions and lubricates them, which helps reduce pain.

I could keep going – better balance, more energy, improved mood, staying independent longer – but you get the point. Chasing the number on the scale means missing the whole reason movement matters in the first place.

The Key Is Starting and Keeping at It

And here’s the part I’ve watched happen over and over in my own classes with women in their 50s, 60s and 70s:

Starting an exercise program is often the catalyst for everything else.

Weight loss rarely comes from one dramatic change. It comes from the small, steady wins that quietly add up. You start walking a little each day. That makes you feel good, so you’re less tempted to reach for the late-night snacks. Then you feel strong enough to add some light resistance training. One good choice makes the next one easier. It’s holistic – everything supports everything else.

I’ve lived this myself, too. Pilates has been part of my own weight loss story – I won’t dive into all of it here, but if you’re curious, you can read about it in this post.

And one of my members, Carleigh, put it better than I could:

“I’m down 20 lbs in the last year and it’s all from managing my eating and prioritizing myself, including making movement (walking/Pilates) part of my routine.”

Notice what she said. Not a crash diet. Not punishing herself at the gym. She started prioritizing herself, she got moving, and the rest followed.

So – Does Pilates Help You Lose Weight?

Yes, as part of the bigger picture. It won’t outrun your fork (nothing will), but it will get you moving, build your strength, protect your joints and your bones, and set the whole healthy-living wheel in motion. And the benefits you’ll gain along the way are worth far more than anything the scale will ever tell you.

If you’ve been waiting for the “right time” to start, let this be it – and you don’t need fancy equipment or a gym membership to begin. If you’d like a gentle place to start, come try my Pilates Mat Fundamentals video on YouTube. It’s exactly what it sounds like: the basics, done well, at a pace that meets you where you are. Roll out a mat, give your body a few minutes, and see how you feel.

Your future self will thank you.

Let’s Have a Conversation:

Do you agree that weight loss is 80% diet and 20% exercise – or has your experience been different? What keeps you consistent with your movement? What is your preferred choice of exercise to do on a regular basis?