Why Men Should Practice Pilates
Many men have historically viewed Pilates as a workout designed primarily for women – you know - the skinny, lycra clad yummy mummies meeting their yummy mummy avocado on toast eating friends after class. This may be one of the negative sides of Instagram as it fuels these stereotypes. There are a much wider range of people out there practicing Pilates – they just aren’t photographing themselves doing it and posting it online! Pilates being just for women couldn't be further from the truth, and this blog post demonstrates how this is just a myth.
Originally developed by Joseph Pilates in the early 20th century, this exercise system was actually created for men - specifically to help World War I internees maintain their strength and fitness while confined to their beds. Today, more men are discovering the unique benefits that Pilates offers for their bodies and overall well-being.
The Origins of Pilates: A Man's Workout
Joseph Pilates was a boxer, gymnast, and self-defence instructor who created his method initially for rehabilitating injured soldiers. The original participants in Pilates (then called "Contrology") were predominantly male. Over time, as dancers adopted the practice for its body-conditioning benefits, it became increasingly associated with women. But the core principles and benefits remain just as valuable for men today as they were a century ago.
So why if Pilates was originally designed for men, do so few actually practice it?
1. More myths!
Lots of men think that Pilates is either just a bit of stretching, the same as Yoga and/ or that it isn’t a very challenging workout. None of these things are true – Pilates is very different to Yoga, and can be extremely challenging. It can be scaled up or down to suit whatever level you are at, and to meet your bodies’ needs.
2. They feel uncomfortable at the thought of being the only man in the session.
There are some statistics that suggest only 20% of people who are practicing Pilates are men. The experience of my own classes is that men make up a lower percentage than that – between 10-15% - and those men who are coming, are coming with their wives.
So what are the benefits for men practicing Pilates?
Core Strength Beyond Traditional Workouts
While many men focus on building visible muscle mass through weight training, Pilates offers something different but equally important: functional strength that begins with the core. The Pilates method develops:
Deep stabilising muscles that support the spine
Balanced muscle development to prevent injuries
Improved posture and body alignment
Greater body awareness and control
These benefits complement traditional weight training and can actually enhance performance in other sports and activities. We often refer to Pilates as the exercise that makes all of your other exercise better. Many men are strong in the larger more dominant muscles (for example glutes and quads - particularly if they have played sport), but tend to be weaker in the smaller supporting muscles. Pilates helps to build strength in those supporting muscles which reduces the risk of injury.
Athletic Performance Enhancement
Professional male athletes across multiple sports have embraced Pilates as part of their training:
Football players such as Christiano Ronaldo, Harry Kane, and the England squad use it for injury prevention and recovery
Golfers such as Tiger Woods improve their swing with the rotational control Pilates provides
Tennis players such as Andy Murray use Pilates to develop better balance and body control
The focused movements in Pilates help men move more efficiently in all their athletic pursuits, while the emphasis on breath control improves stamina and focus.
Flexibility: The Missing Component
Many men struggle with limited flexibility, which can lead to injury and restrict movement. Pilates systematically improves flexibility through:
Dynamic stretching that doesn't compromise strength
Balanced development of opposing muscle groups
Movements that increase range of motion in joints
Exercises that lengthen tight muscles while strengthening them
Unlike static stretching, Pilates builds flexibility while simultaneously developing strength, making it an efficient use of workout time.
Pilates is fairly unique in that it is one of the only forms of exercise that lengthens muscles whilst working them, whereas most forms of exercise that build strength in the muscles, shorten the muscles.
Ageing well
We’ve all heard of the saying “use it or lose it”, and it is so true! Men tend to play sports in their younger years but then injury, work and family commitments have tended to put a stop to this by the time men reach mid life. The problem is this isn’t usually replaced by any other activity which can lead to postural issues and other issues such as lower back pain as certain muscles get weak and tight and the body becomes out of balance.
Practicing Pilates can –
Help maintain good posture and spinal alignment - which becomes increasingly important with age to prevent back pain and improve overall functionality.
Help maintain range of motion in joints and lengthen muscles, which can counteract the natural stiffening that occurs with age.
Improve balance and reduces fall risk - studies show that regular Pilates practice can significantly improve balance and reduce the risk of falls, which become more dangerous with age.
Support joint health - the gentle, low-impact nature of Pilates exercises puts minimal stress on joints while strengthening the supporting muscles around them. This is particularly beneficial for men with arthritis or those who've experienced joint injuries from higher-impact activities earlier in life.
Maintain muscle mass without bulking - while men naturally lose muscle mass with age (sarcopenia), Pilates provides resistance training through bodyweight and sometimes equipment that helps preserve lean muscle without adding bulk - focusing on functional strength rather than size.
Improve posture and body alignment - many men develop postural issues with age, especially those who've spent decades at desk jobs. Pilates' focus on alignment and postural awareness helps correct these imbalances, reducing pain and improving appearance.
Mental Focus and Stress Relief
Beyond the physical benefits, Pilates offers men a mental workout that can be particularly valuable in today's high-stress world:
The emphasis on breath control helps reduce stress
Concentration required for proper form improves mental focus
The mind-body connection developed in Pilates can carry over into daily life
The meditative aspects provide a counterbalance to high-intensity workouts
Many men report that Pilates helps them develop greater mindfulness that benefits them both in and out of the gym.
Getting Started: Tips for Men
If you're a man interested in trying Pilates, here are some suggestions to get started:
Look for instructors who have experience working with men
Consider using additional small equipment such as Pilates ball, Pilates ring and small weights for added resistance
Don't worry about being flexible - that will come with practice
Be patient with the learning curve - mastering the subtleties takes time
Conclusion: A Balanced Approach to Fitness
The most effective fitness regimens incorporate various types of training, and Pilates offers men a valuable component that addresses aspects often missing from traditional male workouts. By adding Pilates to your routine, you'll develop a more balanced, functional body that performs better in all activities while reducing injury risk.
As more men discover what Joseph Pilates knew a century ago, the perception of this practice is returning to its roots - as a comprehensive system of body conditioning that benefits everyone, regardless of gender. Whether you're an athlete looking to improve performance, a professional seeking stress relief, or simply want to move better in daily life, Pilates has something valuable to offer.
Whilst men make up a very small proportion of my classes, those that do come are totally transformed by it and are totally converted to it as a practice – one of my clients says it is the first time he has touched his toes in YEARS!
So what are you waiting for – get started as soon as possible!
