Pilates vs Lifting: What's Better for Fat Loss?

18 Jul 2026 · 1 min

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In this concise fitness monologue, Eric Roberts argues that while Pilates, running, and HIIT have their place, they cannot replace heavy resistance training for achieving a toned, lean, and defined physique. He recommends lifting heavy weights 2–4 times per week, performing 5–10 repetitions per set, as essential not only for muscle definition but also for maintaining strong bones, preventing osteoporosis, and preserving independence and quality of life with age. Pilates is acknowledged as permissible, but not a substitute for the benefits of heavy lifting.

Pilates, running, HIIT classes— none of it can replace lifting weights. That's not to say you can't do Pilates, but if you want a toned, lean, defined body, you must lift heavy weights 2 to 4 times a week for 5 to 10 reps. And even if you don't want to build muscle, you need heavy lifting to have strong bones, Prevent against osteoporosis and keep your independence and quality of life as you age.