Why Strength Training and Mat Pilates Are the Perfect Pair
At Forth Studio, we believe the best fitness programs don’t live in silos. They combine modalities that support each other - building strength, resilience, and longevity over time. One of the most effective and underrated combinations? Strength training and mat Pilates.
Mat Pilates is known for core control, alignment, and precision. Strength training is known for building muscle, bone density, and power. Together, they create a smart, sustainable approach to fitness that supports your body now and as you age.
If you’re searching for Pilates in Chicago, strength training for longevity, or a balanced fitness routine that actually works, here’s why these two practices belong together.
What Mat Pilates Does Exceptionally Well
Mat Pilates focuses on controlled, intentional movement using bodyweight and minimal props. Its benefits include:
Deep core strength and stability
Improved posture and spinal alignment
Increased body awareness and coordination
Better breathing mechanics
Low-impact joint-friendly movement
Mat Pilates is especially effective at training the smaller stabilizing muscles that often get overlooked—but it doesn’t always provide enough progressive load to build or maintain muscle mass long term.
That’s where strength training comes in.
Why Strength Training Complements Mat Pilates
1. Progressive Overload for Real Strength Gains
Pilates builds endurance and control, but strength training allows for progressive overload, which is essential for increasing muscle strength, tendon resilience, and bone density.
At Forth Studio, we use strength training to support what Pilates starts - helping you translate control into real-world strength.
2. Stronger Bones and Longevity
One of the most important benefits of strength training is its impact on long-term health and longevity.
Research consistently shows that resistance training:
Improves bone mineral density
Reduces risk of osteoporosis
Preserves lean muscle mass with age
Lowers risk of falls and injuries
Is associated with reduced all-cause mortality
Mat Pilates supports mobility and posture as we age, but strength training is critical for maintaining independence and physical capability over time.
3. Core Strength You Can Use
Pilates is famous for core work - but strength training teaches your core to brace, stabilize, and transfer force under load.
When combined, you get:
Better spinal stability
Improved lifting mechanics
Less back pain
More confidence in daily movement
This combination is especially effective for people recovering from pain or returning to exercise after time away.
4. Injury Prevention and Joint Health
Pilates improves alignment and control. Strength training reinforces joints and connective tissue.
Together, they:
Correct muscular imbalances
Improve joint stability
Reduce overuse injuries
Support long-term movement health
At Forth Studio, we design strength training that respects the principles of Pilates - controlled, intentional, and sustainable.
Why Mat Pilates Alone Isn’t Always Enough
Mat Pilates is an incredible foundation, but as our bodies adapt, we need more stimulus to continue progressing.
Without resistance training, many people experience:
Plateaus in strength
Gradual muscle loss over time
Reduced bone density
Adding strength training ensures your Pilates practice continues to support your goals—rather than limiting them.
How Strength Training Enhances Your Pilates Practice
Clients who combine mat Pilates with strength training often notice:
Better control during Pilates exercises
Increased stamina and power
Improved posture outside the studio
Fewer aches and pains
Faster progress with fewer setbacks
Strength gives structure to the precision Pilates develops.
The Forth Studio Approach: Intelligent Strength + Pilates
At Forth Studio, we specialize in functional strength training that complements mat Pilates. Our programming emphasizes:
Core stability and spinal health
Joint-friendly strength progressions
Functional movement patterns
Long-term sustainability and longevity
Whether Pilates is your primary practice or part of a broader routine, our strength training helps you build a body that’s resilient, capable, and prepared for life.
Strength Training, Pilates, and the Goal of Longevity
Longevity isn’t about doing one thing perfectly - it’s about doing the right things consistently.
Mat Pilates improves movement quality, posture, and control. Strength training preserves muscle, bone, and power. Together, they support:
Healthy aging
Injury resilience
Confidence in movement
Lifelong independence
This is fitness designed to last.
The Takeaway
If you love mat Pilates and want to feel stronger, more capable, and supported as you age, strength training is the natural next step.
At Forth Studio, we help clients integrate strength training and mat Pilates into a cohesive, intelligent practice—one that supports longevity, performance, and everyday life.
Strong bodies last longer. We’re here to help you build one.