Pilates for Men: Why More Men Are Taking It Up
Updated: Oct 6
By Katherine, Lead Instructor, Certified Pilates Instructor
Yes. Pilates can suit men as it does other adults: it can build trunk control and includes mobility work, and its founder, Joseph Pilates, taught wrestling and self-defence to fellow internees and trained police officers. The research does not show that Pilates beats other exercise for men or athletes, so it makes sense to use it alongside strength and aerobic training, not instead of them.
Key takeaways
Joseph Pilates worked as a prize fighter, circus performer and self-defence trainer, and taught police officers and fellow internees, before his New York studio drew a following among dancers and performers (Wikipedia).
US survey figures cited in 2014 put men at 12% of Pilates participants in 2009 and 16% in 2013, but they are old and American, and we found no Canadian figures (IDEA Health & Fitness Association).
A Cochrane review found low- to moderate-quality evidence that Pilates reduces low back pain more than minimal intervention, with no conclusive evidence that it beats other exercise (Yamato et al., 2016).
The one athlete trial we opened was small: 30 young male amateur soccer players, 10 per group (Yılmaz et al., 2025).
Canada's guidelines call for muscle strengthening twice a week and 150 minutes of aerobic activity, so Pilates is one part of a week (CSEP).
Did Pilates start as an exercise for men?
We cannot say for sure. Joseph Pilates was born in Germany in 1883 and, according to a biographical summary, worked in England as a prize fighter, circus performer and self-defence trainer, including at police schools and Scotland Yard. While interned during the First World War, he taught wrestling and self-defence to fellow internees. After the war, he trained police officers in Hamburg (Wikipedia). The sources we opened do not give the gender mix of his clients, so we cannot say the method was mainly for men. The same source says his New York studio later drew a following in the dance and performing-arts community. We found no source that explains how the "women's workout" label arose, so we do not guess. For the full story of the method, see our guide to what Pilates is and how it works, and for what the research shows about Pilates in general, see the benefits of Pilates.
Are more men really taking it up?
Probably, but the evidence is thinner than the headlines suggest. An article in IDEA Fitness Journal summarized US Sports Marketing Surveys data showing that, of roughly 8.9 million American Pilates participants in 2009, about 12% were men, and of roughly 8.5 million in 2013, about 16% were men. The same article quotes the creator of a Denver men's Pilates business, who says the growing group is men over 40 and athletically inclined men (IDEA, 2014). That is a rise in share from one older US source, and we found no Canadian numbers.
What can Pilates do for men?
None of the reviews below looked at men specifically, and the first two were in people with low back pain, so read them as evidence about adults, not about men.
Core and trunk control
A 2023 systematic review of eight randomized trials found that Pilates was "not inferior" to equivalently dosed exercise, and could be better than no exercise or exercise at a different dose, for core muscle strength measured by muscle thickness. Those trials were in people with chronic low back pain, and the authors call the evidence emerging (Franks et al., 2023). So it is a reasonable way to train the trunk, not a better one.
Back pain
Low back pain affects people of every age and sex, although the World Health Organization notes it is more prevalent in women (WHO, 2023). A Cochrane review of 10 trials with 510 participants found low- to moderate-quality evidence that Pilates reduces pain and disability compared with minimal intervention, and concluded there is no conclusive evidence that it is better than other exercise (Yamato et al., 2016). Our post on Pilates for lower back pain goes through the evidence and how to start safely.
Mobility and posture habits
Mobility work is a normal part of a Pilates session. The evidence on posture is limited: a 2024 review of 13 studies reported improvements in some postural measures, but only 6 of the 13 were high quality and the authors call for more detailed studies (Li et al., 2024). For what the research says about range of motion, see does Pilates improve flexibility. We did not find a study of mobility in men that we could cite here.
Sport
We found no systematic review showing that Pilates improves athletic performance, and the evidence we located is isolated small trials. In one 2025 randomized trial, 30 young male amateur soccer players (10 per group) did 50 to 60 minute Pilates sessions three times a week for eight weeks, either on the mat or on the reformer, in place of three of their six weekly team training sessions. Both Pilates groups improved from pre-test to post-test on balance and some sprint distances, while the control group, which did team training only, showed no significant change. Reformer Pilates produced larger gains than mat Pilates in agility, a single-leg triple hop and a soccer passing test (Yılmaz et al., 2025). The groups were small and narrow, so the results cannot tell us how Pilates would work in another sport.
If you play a particular sport, see how it applies to runners, golfers and hockey players.
Is reformer Pilates good for men?
It can be a good fit. The reformer is a spring-loaded carriage you push and pull against, and the springs can be set lighter or heavier, so the same exercise can be made easier or harder. Our guide to reformer Pilates explains the equipment.
Be realistic about load: spring resistance is not the same as a heavy barbell, and in our sessions progression is usually about control more than maximum weight. That is why we treat Pilates as a complement to lifting, not a replacement.
What are the common hesitations?
"It won't be hard enough." Pilates can feel demanding in a different way: slow tempo, controlled breathing and a focus on control can make the work depend less on momentum. It is not a substitute for heavy lifting or cardio.
"I'm not flexible enough." You do not need flexibility to begin. Exercises are scaled to your range.
"I'll feel out of place." Private sessions and small groups (maximum three people) mean you are not one face in a crowd. Our post on what to expect at your first Pilates class walks through the session step by step.
"Will it replace my training?" It should not. Canada's 24-Hour Movement Guidelines for adults recommend at least 150 minutes of moderate to vigorous aerobic activity a week and muscle strengthening using major muscle groups at least twice a week (CSEP). Pilates can sit alongside your strength work but does not replace your cardio.
Where should a man start?
Start with a private session, so an instructor can see how you move, where you are stiff and what you want from it (back comfort, sport support, general fitness) before choosing exercises. If you have back pain, a past injury, a heart or other health condition, or are new to exercise, talk with your doctor or physiotherapist first, and we can adapt sessions around their advice.
If you are new to exercise, Pilates for beginners covers what to expect, and how often to do Pilates covers building up.
Starting Pilates with us in Markham
Our Private 1:1 Pilates with Lead Instructor (1 hr) is a good starting point, and our Posture Assessment + 1:1 Pilates Intro (1 hr 15 min) adds an assessment of how you move. We welcome men at Align & Flow Pilates in Markham, and we adapt sessions to your goals and your health care provider's advice. Book online to get started.
Frequently asked questions
Will Pilates build muscle?
Pilates is not designed for maximal muscle growth, and we did not find evidence to cite that it builds muscle size. If you want significant size or heavy strength, resistance training is the more direct route, and Canada's guidelines recommend muscle strengthening at least twice a week. Our post on Pilates vs strength training compares them.
Is Pilates safe if I have a bad back?
It can be for some people, with the right adjustments, but it depends on the cause of your pain. Check with your doctor or physiotherapist first, and see the back pain section above and the post it links to for the evidence and how to start safely. Stop any movement that causes sharp, radiating or worsening pain. See a doctor promptly, before exercising, if back pain follows a fall or injury, or comes with numbness or weakness in a leg, loss of bladder or bowel control, fever or unexplained weight loss.
Is Pilates good for a man over 40?
We found no research specific to men over 40. The creator of a Denver men's Pilates business quoted by IDEA says men over 40 are a growing group (IDEA, 2014), but that describes who is attending, not an outcome.
Sources
Joseph Pilates. Wikipedia. https://en.wikipedia.org/wiki/Joseph_Pilates
Eichenberger-Archer S (2014). Male Participation in Yoga and Pilates. IDEA Fitness Journal, July-August 2014. IDEA Health & Fitness Association. https://www.ideafit.com/?p=3227807
Franks J, Thwaites C, Morris ME (2023). Pilates to Improve Core Muscle Activation in Chronic Low Back Pain: A Systematic Review. Healthcare (Basel). 11(10):1404. https://pubmed.ncbi.nlm.nih.gov/37239690/
Yamato TP, Maher CG, Saragiotto BT, et al. (2016). Pilates for Low Back Pain: Complete Republication of a Cochrane Review. Spine. 41(12):1013-1021. https://pubmed.ncbi.nlm.nih.gov/26679894/
World Health Organization (2023). Low back pain: fact sheet. https://www.who.int/news-room/fact-sheets/detail/low-back-pain
Li F, Omar Dev RD, Soh KG, Wang C, Yuan Y (2024). Effects of Pilates on Body Posture: A Systematic Review. Archives of Rehabilitation Research and Clinical Translation. 6(3):100345. https://pubmed.ncbi.nlm.nih.gov/39372244/
Yılmaz O, Kaplan T, Batalik L (2025). Randomised Controlled Study on the Effects of Pilates Exercises in Soccer: Comparing Mat and Reformer Methods on Physical and Technical Performance. PLOS ONE. https://pmc.ncbi.nlm.nih.gov/articles/PMC12094727/
Canadian Society for Exercise Physiology. Adults 18-64 Years, Canadian 24-Hour Movement Guidelines. https://csepguidelines.ca/adults-18-64/
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