Pilates Vs Yoga Vs Resistance training

Pilates Vs Yoga Vs Resistance training

By Sean Redmond

Starting a new form of exercise is very difficult….. There are just too many options.

Your pal Brian from the golf club swears by Pilates, says it keeps his back strong after 18 holes.

Jane swears by hot Yoga, she’s so into it that she only wears gym + coffee and Lululemon these days.

Yet your Daughter is going to the gym to lift weights. She’s healthy and isn’t built like an Leinster Prop Forward

Let’s break down each of these types of exercise in detail and answer some questions that might help you decide!

                                                           –  Who needs this?      –     Who should avoid it?  

                                        –  What’s it good for?   –  What’ll it not be great for?    –   Will I like it?

Let’s dig deeper…shall we?

1. Pilates

Pilates, developed by Joseph Pilates in the early 20th century, is a non-impact exercise system designed to strengthen and emphasize core stability. Pilates is more concentrated on physical strength, control, and precision of movement. It commonly involves the use of specialized equipment, such as reformers, to target specific muscle groups.

Who needs it?

People with a weak core or a history or small overuse injuries and older beginners. The non impact and slow steady movements make you focus on the deep core. Having a strong core is a key to longevity.

Who should avoid it?

People recovering from surgery, people with chronic pain, certain pregnancy complications and anyone not cleared to exercise.

What’s it good for?

It’s going to be great to build up inner core strength and to give you more of a mind body connection. If you’re the person that can dislocate your joints and are super flexible this is the stability training you need, so this might help you reduce your risk of injury.

What’ll it not be great for?

It’s not gonna improve your flexibility or burn a ton of calories. So if you’re hoping for weight loss and move like a lego person then this isn’t gonna help much.

Will I like it?

If you’re a patient, easy going person, Pilates is gonna be your jam. If your brain moves faster than a jack russell that got into the kitchen and ate 5 nespresso pods whole, then Pilates might be a little slow for you.

2. Yoga

Yoga, an ancient practice rooted in mindfulness and flexibility, emphasizes the union of mind, body, and spirit. Think, Buddhist monk in Tibet sitting on a rock in the freezing cold. It incorporates postures, breathing techniques, and meditation with the aim to enhance overall well-being. Yoga is not just a physical exercise but also a holistic approach to promoting mental clarity and relaxation.

It focuses on flexibility, balance, and the…. Ahem…. “*flow of energy throughout the body” (I consulted my hippy Mam on this and that is what she told me, she’s been a Yoga teacher for 20+ years.)

Who needs it?

Stress balls, the breathing and mindfulness practices have been proven time and time again to be beneficial for dealing with stress. The aforementioned “Lego people” if you’re as flexible as a lego person then Yoga is for you.

Who should avoid it?

A little less accessible than Pilates. People with major joint issues/injuries, people with chronic high blood pressure, people with balance issues. And as with before people recovering from surgery, people with chronic pain, certain pregnancy complications and anyone not cleared to exercise. 

What’s it good for?

Yoga can help you with your flexibility and mobility, this in turn can help you alleviate any aches and pains you have from day to day life. The mindfulness and meditation aspect can help your headspace, which will make you way more zen so that you’ll levitate around the place like a Shoalin Monk

What’ll it not be great for?

If you’re already super flexible this might not be the one stop shop for you, you might need to incorporate strength work to increase your stability. It might not burn a massive amount of calories so it might not be as effective as other exercise for weight loss.

Will I like it?

Yoga is certainly an internal challenge, so if you like to be challenged it might be your cuppa tea. But if you’re outwardly competitive or like to push really hard, yoga might not be for you.

3. Resistance Training

Resistance/strength/weight training, involves working against a force to build muscle strength and endurance. 

Resistance training comes in many different types, from big heavily loaded barbells, to body weight exercises at home, underwater gyms or resistance bands, and weight machines. That’s right you don’t need to be the big jumped up gym bunny lifting “all” the weights. You can do a bodyweight circuit at home and get a decent resistance fix.

Who needs this?

Everyone needs some resistance training. It’s great for strength and body composition. BUT did you know that grip strength is one of the biggest predictors of longevity? 

The adjusted length of life was 2.2 years longer among those in the highest third of grip strength distribution compared with the lowest third”

That means those who are stronger, live more than 2 years more than those who are weaker.

Who should avoid it?

Resistance training is a little more nuanced than Yoga & Pilates, in that improper technique can lead to all sorts of difficulties. So if you’re unfamiliar with resistance training, I advise you not to go it alone. Hire a coach

What’s it good for?

Overall strength, fixing imbalances, weight loss, building muscle.

What’ll it not be great for?

Weight lifting done improperly won’t improve flexibility.

Will I like it?

If you are seeking results in your body and longevity then let’s get liftin. It works well for those that like seeing weekly progress and loads of variety weight training is right up your alley.

Unlike yoga and Pilates, it can be adapted for various fitness levels and goals, making it a versatile option. AND to top it off, a GOOD resistance training approach will use elements from Yoga and Pilates into the warm up, cool down and mobility sessions.


There is no clear winner here, they all serve a purpose and can be used together.

All of these elements are vital to being a healthy happy individual, that’s why here at Elite Gym we use all these elements in our clients programs.

Some people need to be stronger (resistance), some people need to be more flexible (yoga), some need more stability (pilates), some need to be fitter (conditioning) and some need a mix of a few. In Elite Gym we’ve come to understand that time is tight, there’s no way you can attend all of those sessions each week, that’s why our programming blends all modalities… So that your 3 hours a week are focused on bringing you one step closer to becoming a better all round human.


Try 28 days of expert coaching on a programme built specifically to fit your body and your lifestyle with a focus on reclaiming your health and physical fitness. 


You’ll tone up, build strength and confidence, strip away stress, and re energize your body and your mind. It’s up to you if you stick around at the end. But we’re betting once you’ve experienced world class coaching on a programme tailored to you there’s no going back. 

If you’re interested in finding out more click the link below 🙂

REFERENCE : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337929/



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