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Pilates

Pilates strength workout: a 30-minute class with weights or a band

Pilates with load. Classical mat moves for your trunk sit alongside squats, lunges, rows, push-ups and presses with dumbbells or a band, so every major muscle group works to the point where you need a short rest, as the NHS strength guideline asks. It adds the pulling and heavier leg work that mat Pilates lacks. Make it harder over the weeks: more reps, then a heavier weight or band, or a harder version.

30 minIntermediate15 movesA dumbbell · A band · An anchor pointAbs · Back · Quads · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoStanding or lyingHarder: Roll-up (Pilates)
  2. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoWarm up your spine and wristsHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Hundred (Pilates)100 beats (50 if you're new)
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoLegs only as low as your back stays stillEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)

Legs

  1. Dumbbell goblet squat3 sets of 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoHold one dumbbell at your chest; stop each set with 2 or 3 good reps leftEasier: Bodyweight squatHarder: Barbell front squat
  2. Reverse lunge2 sets of 8 to 10 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoDumbbells at your sides, or none to startEasier: Split squatHarder: Split squat with dumbbells
  3. Single-leg glute bridge2 sets of 8 to 10 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoRest a dumbbell on the working hip to progressEasier: Glute bridgeHarder: Barbell hip thrust

Upper body

  1. Band row3 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoSqueeze your shoulder blades back; 60 to 90 s rest between setsHarder: Supported single-arm dumbbell row
  2. Push-up3 sets, stopping 2 to 3 reps short of failure
    Intermediate · Chest, Triceps, Shoulders · 3D demoKnees down if you need toEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  3. Shoulder press with a band2 sets of 8 to 12
    Beginner · Shoulders, Triceps · 3D demoOr use dumbbells; leave it out with shoulder painHarder: Push press

Pilates trunk, harder versions

  1. Roll-up (Pilates)5 slow reps
    Intermediate · Abs, Hip flexors, Hamstrings · 3D demoBend your knees if your feet fly up; with osteoporosis, do a dead bug with your head down insteadEasier: Half roll back (Pilates C-curve roll back)Harder: Neck pull (Pilates)
  2. Swimming (Pilates)2 sets of 30 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, quick flutters; shoulders away from your earsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  3. Leg pull front (Pilates leg pull down)3 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoFrom a high plank, lift one leg at a time; fists for sore wristsEasier: Straight-arm plank (high plank)
  4. Side bend (Pilates)3 each side
    Advanced · Abs, Shoulders, Hip abductors · 3D demoUse a knee side plank if your wrist or shoulder complainsEasier: Mermaid (Pilates seated side bend)

Cool down

  1. Spine stretch forward (Pilates spine stretch)3 reps
    Beginner · Back, Abs, Hamstrings · 3D demoWith osteoporosis, sit tall and hinge a little from your hips instead of roundingHarder: Saw (Pilates)
  2. Child's Pose (Balasana)1 minute
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, arms longHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Twice a week counts towards the NHS strength guideline.
  • Progress: add reps until you reach the top of the range, then use a heavier weight or band, or a harder version.
  • Breathe out as you lift, and don't hold your breath.
  • Osteoporosis? Swap the roll-up for a dead bug with your head down, keep your spine long in squats and lunges, and skip the rounding in the spine stretch.
  • Want more muscle? In the American College of Sports Medicine's 2026 review, muscle grew more with 10 or more sets a week for each muscle group, counting all your training.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

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10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the pilates strength workout: a 30-minute class with weights or a band take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 15 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.