Let me start by saying that I have nothing against either yoga or pilates. They can form really useful parts of a complete workout routine. The movement involved in both is super good for you…
But, they’re not appropriate exercise choices for long term strength and muscle gains because they have limited ability to progressively overload your muscles.
Without being able to progressively overload – or increasingly challenge – your muscles (i.e. make things a little harder when they start to feel easier than they once did), your muscles aren’t put under pressure to adapt further – and this means no further strength or muscle gains.
Of course, when you first start, you’ll get some initial gain in strength and muscle, especially if you haven’t done any exercise for a long time. But, once you’ve adapted, you’ve had the full lot!
Obviously, if yoga or pilates are new to you, they will feel hard. Hard is not the same as effective – especially when you’re aiming to gain strength and muscle. Just because you feel sore after your workout, it doesn’t mean you’ve achieved more results.
So, go to yoga or pilates and gain all the benefits they have to offer! But, if you’re looking for the multitude of benefits that increasing your strength and muscle brings – also add in some well designed, intentional, strength exercise to your week too.