Buzz
A wave of fitness misinformation is spreading on TikTok, and I’ve noticed it elsewhere as well. Many young women are raving about Pilates—often combined with barre, yoga, and walking—claiming it helped them shed weight and sculpt muscles in ways weightlifting couldn’t. They often mention cortisol. As a certified personal trainer, weightlifter, and someone who’s tried Pilates a few times, let me be clear: This is completely false.
Pilates won’t make your muscles appear 'longer,' 'leaner,' or more 'toned.'
Building muscle strength doesn’t equate to increasing 'muscle tone,' which would imply constant flexing. Nor does it make your muscles 'longer.' Muscles have a fixed length, determined by their attachment points on your bones—basic anatomy, my friend.
You’re not making your muscles 'leaner' because muscles are composed of muscle tissue, and 'lean' refers to reduced body fat. While you can lose fat through strength training, the specific type of strength training has little impact on this process.
How do Pilates and weight lifting actually differ?
Pilates is a strength-training method that evolved from rehabilitation programs for injured individuals. It focuses on core strength, precise movements, and mastering proper movement patterns—prioritizing quality over quantity, unlike traditional weightlifting. In this way, it resembles certain 'functional' training styles using kettlebells and foam rollers, but with a distinct set of exercises.
Mat Pilates is performed on the floor, similar to yoga, and typically requires minimal to no equipment. Numerous free Pilates videos are available online, varying greatly in quality. Some are basic core exercises done lying down, often blending yoga elements, which serious Pilates practitioners dismiss. Others offer more comprehensive and detailed routines.
There are also equipment-based classes, often expensive, that utilize tools like wall-anchored springs. The most luxurious and trendy sessions involve a Reformer, a machine with a sliding platform. For more details, check out our quick guide to Pilates classes.
A well-executed Pilates session can effectively engage your muscles and gradually enhance your strength. However, Pilates is generally not ideal if your primary aim is lifting heavy weights or gaining significant muscle mass. Many individuals transitioning from intense weightlifting to Pilates report a noticeable reduction in muscle size.
The effectiveness of your Pilates experience largely depends on the type of classes you choose and your willingness to push yourself. You might end up with a routine that feels underwhelming and ineffective, or one that significantly improves your strength, enhances daily functionality, and promotes overall health. This variability isn’t unique to Pilates—it applies to many lightweight training methods like barre, yoga, or light dumbbell classes. Success hinges on the quality of the class and your commitment to challenging yourself.
Is cortisol to blame for my inability to lose weight?
Let’s address the misinformation circulating on TikTok. Many influencers claim they struggled to lose weight or achieve their desired physique despite heavy lifting or high-intensity interval training (HIIT). They often mention feeling exhausted, sore, or dissatisfied with their workouts. After switching to Pilates and walking, they reportedly saw rapid weight loss.
The explanation provided—though entirely fictional—is that intense workouts like heavy lifting and HIIT elevate cortisol, a stress hormone that supposedly encourages fat retention. (This is often accompanied by complex, pseudo-scientific jargon.) According to this narrative, opting for gentler exercises like Pilates allows your body to shed weight more easily.
Influencers often claim that cortisol causes weight fluctuations during specific menstrual cycle phases, suggesting you should tailor your workouts accordingly. They also blame certain foods or habits for causing 'hormonal imbalances' or creating a 'cortisol belly,' leading to weight gain.
While cortisol is linked to stress, and stress can sometimes correlate with weight gain, and medical conditions impacting cortisol can alter fat and energy metabolism, none of this applies to typical gym weight training.
High-intensity exercise temporarily raises cortisol levels, but these levels normalize within an hour. As exercise physiologist John Hough explains, his research demonstrated that after 11 days of high-intensity cycling, cortisol spikes diminished significantly. (Other studies support this.) Essentially, our bodies adapt to physiological stress with practice—a fact well-known to athletes and trainers.
Exercise-induced cortisol release isn’t a major factor in weight gain, according to endocrinologists and metabolism researchers. Additionally, neither Pilates nor strength training are new concepts. If weightlifting caused fat accumulation, it would be a well-documented issue with established solutions, not a sudden TikTok revelation.
If Pilates isn’t uniquely effective, why do so many women claim it works better for them?
Several factors make right now the ideal time for this trend to gain traction.
A significant factor is its reaction to a long-standing trend favoring a curvier physique, with heavy lifting promoted as the go-to method for building a larger butt. (This trend is also riddled with misinformation, such as the notion that 'hip dips' are a flaw fixable through specific exercises—both claims are entirely false.)
When an idea dominates, opposing it can drive engagement. While researching for this article, I encountered countless Pilates TikToks, and it’s evident many influencers are capitalizing on this. One woman claimed she achieved more from 'two weeks of Pilates' than years of strength training. (Let’s be clear: two weeks of anything won’t drastically change your body.) Her video sparked a wave of reaction clips, many dismissing skeptics. The algorithm favors her—her video ranked high in my Pilates searches—but she lacks expertise in fitness or health. Her 'highly requested' Pilates routine? Just basic core exercises from free YouTube videos.
Having covered TikTok strength training trends, I can confidently say many who claim lifting 'didn’t work' weren’t lifting heavy or correctly. Air squats won’t sculpt a booty, crunches won’t carve abs, exercise alone doesn’t cause weight loss, and most beginners use weights too light to be effective. Reviewing these Pilates advocates’ past routines is enlightening.
It’s also important to remember that someone’s current routine doesn’t erase their past efforts. If someone transitioned from heavy lifting to lower-intensity workouts, their current physique still reflects the strength and muscle built earlier.
Lastly, it’s entirely possible these individuals genuinely enjoy their current routine more than their previous one. If they were pushing themselves through HIIT (or workouts mislabeled as HIIT), of course they despised it. HIIT is tough, fake HIIT is worse, and if you’re only doing it to lose weight, you’ll likely resent it for being grueling and ineffective.
The same applies to lifting: If you’re constantly maxing out at the gym, fatigue will set in. Initially, increasing weights feels achievable, but eventually, progress stalls. A well-structured strength program can prevent burnout, but most people don’t follow one. Switching to a different workout can genuinely improve your mood—not because lifting is inherently miserable, but because you’ve moved on from a frustrating routine to something you enjoy.
Another factor fueling Pilates’ popularity is its cost—Pilates classes are incredibly expensive. Small class sizes and private sessions contribute to its perceived superiority. The personalized attention helps you engage muscles correctly, which can be beneficial. However, this comes at a high price, as does the specialized equipment (you won’t find Reformers at budget gyms) and the prestige of participating in a workout favored by affluent women. You’re paying for all of it.
In summary: Pilates is praised as superior to gym workouts because it’s trendy and exclusive; it’s simpler and arguably more enjoyable than poorly executed past fitness trends; and it’s the latest social media sensation. If you love Pilates and can afford it, go for it! But if not, rest assured, you’re not missing out on anything groundbreaking.
