When it comes to choosing the best training method, deciding between calisthenics vs. Pilates can be tough. With both being popular bodyweight workout styles, distinguishing the key differences between the two isn’t always easy.
But today, all of that changes. In this article, we’re going to help you clearly understand the differences between these two workout styles.
By doing a side-by-side comparison, including their unique focuses, time and equipment commitments, and techniques used, we’ll clear your confusion. Let’s make it easy to decide what’s the right bodyweight workout style for you.
Calisthenics Vs. Pilates
Calisthenics and Pilates are two bodyweight workouts designed to develop lean muscle mass and strength. However, the similarities between these two workouts end there.
Calisthenics workouts include dynamic, compound exercises performed at high rep counts. The goal of calisthenics is to improve muscular endurance and functional strength.
Pilates is a workout that was initially created to help dancers overcome repetitive motion injuries. It utilizes precise movements performed slowly to improve core strength—with a large focus on flexibility, too.
Calisthenics Vs. Pilates: Key Information
With calisthenics and Pilates both being bodyweight exercises, you might find yourself wondering, “Is Pilates calisthenics?”
While they share some similar features, these two exercise styles also have key differences. Below, we’ll dive into these differences and help you decide what the better option is for reaching your unique fitness goals.
| Criteria | Calisthenics | Pilates |
|---|---|---|
| Focus | Increasing functional strength to aid in everyday movements like squatting or lifting heavy boxes. Performing high reps and explosive movements to increase muscular endurance. Improving coordination through dynamic, multi-joint exercises. | Providing a well-rounded strengthening, with special attention to the core muscles. Developing a muscular but lean appearance. Enhancing flexibility through precise movement performed slowly. |
| Equipment | Many calisthenics workouts can be performed anywhere and require zero equipment. Parallette/push-up bars and resistance bands are cheap and can enhance workout versatility and difficulty. | Pilates can be performed on a mat, blanket, or a machine called a reformer. Free-flow Pilates can be performed at home with a mat or blanket. Reformer Pilates requires a costly machine or monthly membership to a studio. |
| Time Commitment | Calisthenic workouts tend to be shorter and can be performed anytime, anywhere. | Most Pilates classes last 45–60 minutes. |
| Technique | Combination of controlled and explosive movements. High repetitions are used to boost cardiovascular health and increase muscle strength. | Focus on precise movements performed slowly and with control. Strong focus on the breath during movement. |
Focus
Both calisthenics and Pilates focus on building leaner muscle mass through the use of bodyweight exercises. However, apart from these basic similarities, these two exercise styles couldn’t be more different.
Calisthenics benefits are mostly related to developing strength in all of the major muscle groups. It utilizes dynamic and multi-joint movements, such as squats, planks, and pull-ups, to help users build strength. Calisthenic workouts also don’t have a major focus on improving flexibility.
In comparison, a huge focus of Pilates workouts is improving flexibility. And while most of the major muscle groups are involved in Pilates movements, the main focus is increasing core strength. These two benefits are achieved through the performance of slow, controlled, and very precise movements.
For this reason, it’s recommended that you practice reformer Pilates for weight loss with a teacher to learn proper technique.
Equipment
One of the biggest draws for calisthenic workouts is that they require no equipment to get started. Many of the staple calisthenic exercises, including planks, squats, lunges, dips, and chin-ups, can be performed at home.
Individuals wanting to enhance their calisthenics workout variety can do so with very little investment. Parallette bars are a cheap and effective tool that can be used with resistance bands to tackle more advanced postures. These include V-sits and straddle planches.
Pilates also offers an equipment-free, free-flow version that can be practiced at home without equipment. However, reformer Pilates is a popular option that can be costly for equipment or in-studio classes.
Time Commitment
In the battle between calisthenics vs Pilates, the flexibility of a calisthenics workout is appealing to many people. These workouts can last anywhere from 20–60 minutes, with short, high-intensity sessions or longer full-body routines being equally effective.
Free-flow Pilates and calisthenics can be practiced from home, negating the need to spend extra time commuting to class. However, Pilates can require more of a time commitment.
Pilates classes typically follow a structured routine involving warm-up and cool-down exercises. Because of this, you can expect classes to last 45–60 minutes.
Technique
Both calisthenics and Pilates aim to improve muscle strength and overall health. However, the techniques they utilize to do so couldn’t be more different.
Calisthenics emphasizes power, dynamic movement, and functional strength. It utilizes full-body exercises that engage all of the major muscle groups, with high repetitions performed to induce muscle fatigue.
Pilates, on the other hand, focuses on precision, control, and core stability, with an intentional focus on alignment and flow.
Movements are meant to be fluid and are designed to improve muscle strength while simultaneously challenging mobility and flexibility. Additionally, synchronized movements with deep, diaphragmatic breathing activate the deep core muscles and encourage a mind-body connection.
Who Should Prioritize Calisthenics
Calisthenics is an ideal workout option for people looking for a low-commitment exercise option.
Workouts are highly versatile, with full workouts performed in as little as 20 minutes. Most calisthenics exercises can also be performed at home, with little to no equipment. This makes it an attractive option for people just starting their workout journey.
Additionally, calisthenics workouts are a better option than Pilates for people who want a full-body, functional movement workout. Beginners and older gym go-ers alike can benefit from developing their strength, endurance, balance, and agility in a holistic way.
Who Should Prioritize Pilates
Compared with calisthenics, the benefits of Pilates are much more specific to improving flexibility, mobility, and core strength. Initially developed for dancers, it is ideal for individuals wanting to improve stability and overall body control.
Its low-impact nature and focus on slow, controlled movements also make Pilates a wonderful option for injury rehabilitation and prevention. Individuals wanting a practice that combines mindfulness and deep breathing will also be better suited to a Pilates practice.
Conclusion
When deciding between starting a new calisthenics or Pilates fitness routine, the best choice boils down to your fitness goals.
For full-body strength, functional fitness, and versatility, calisthenics is a great choice. However, if core strength, flexibility, and mindful movement are your priorities, Pilates will be a better fit.
At the end of the day, it’s important to choose the exercise type that you find the most enjoyable and easiest to stick to. Because regardless of what you choose, regular
Frequently Asked Questions
Calisthenics and Pilates both serve different purposes, and neither is better than the other. Calisthenics is ideal for individuals wanting to build strength, endurance, and agility. Pilates focuses on core strength, flexibility, and posture.
Yes, combining Pilates and calisthenics can help to improve mobility, body control, and overall fitness. While calisthenics builds strength and endurance, Pilates focuses on flexibility and core stability—providing a well-rounded workout.
Pilates is great for building lean muscle, especially in the core. However, it’s not ideal for significant muscle mass growth as it focuses on endurance, stability, and flexibility rather than hypertrophy.
Yes, you can use Pilates to create a more muscular appearance, improve flexibility and posture, and lose weight. However, cardio and strength training alongside Pilates is recommended for a more balanced physique.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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- Bael, K.V., Ball, M., Scarfo, J. and Emra Suleyman (2023). Assessment of the mind-body connection: preliminary psychometric evidence for a new self-report questionnaire. BMC Psychology, [online] 11(1). doi:https://doi.org/10.1186/s40359-023-01302-3.
- Byrnes, K., Wu, P.-J. and Stephney Whillier (2017). Is Pilates an effective rehabilitation tool? A systematic review. Journal of Bodywork and Movement Therapies, [online] 22(1), pp.192–202. doi:https://doi.org/10.1016/j.jbmt.2017.04.008.
About the Author
Isabel Mayfield, BCRPA Yoga Instructor & Fitness Coach
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