The Benefits of Using Light Weights in Pilates

If you love Pilates for its focus on control, strength and balance, you’ll be pleased to know that adding a little resistance can make a big difference. Using light weights in Pilates is a simple way to build strength, improve muscle tone and keep your workouts fresh — without losing that signature Pilates precision.

Why Use Light Weights in Pilates?

Adding light weights (typically between 0.5kg and 2kg) increases resistance and encourages your muscles to work slightly harder. This helps to:

• Enhance muscle tone and strength – particularly in your arms, shoulders and upper back.

• Boost endurance – small weights keep your muscles under tension for longer, improving stamina.

• Challenge your core – maintaining stability while using weights makes your core muscles work overtime.

• Increase energy burn – the extra effort raises your heart rate just enough for a light cardio boost.

The result? A stronger, more sculpted body that still feels balanced and in control.

What Size Weights Should You Use?

When it comes to Pilates, lighter is better. The aim isn’t to lift heavy — it’s to move with accuracy and control.

• Beginners: Start with 0.5kg to 1kg weights.

• Intermediate/Advanced: Once you’re comfortable maintaining proper form, you can progress to 1.5kg or 2kg.

If your movements become shaky or your posture slips, it’s a sign your weights are too heavy. You should always feel the muscle engagement without strain.

In summary …

Adding light weights to your Pilates practice is an easy and effective way to build strength, improve posture and keep your workouts interesting. It’s proof that sometimes, the smallest changes make the biggest difference.