Build Strength and Flexibility With This Dumbbell Fusion Workout (Nick Fitness Expert)

Discover how combining Pilates and strength training transforms your workouts for total-body power and control.

For years, Pilates and strength training have been seen as opposites—but the truth is, they’re a perfect match. At Women’s Health and Men’s Health, we’ve designed the Pilates x Lift program—a four-week hybrid plan that merges mindful movement with muscle-building power to help you tone up, move better, and recover faster.

Pilates builds deep core stability, balance, and flexibility—skills that amplify your strength lifts and enhance athletic performance. Pair that with targeted dumbbell exercises, and you’ve got a workout that sculpts every muscle group while improving mobility and endurance.

Each 30-minute session is led by expert coaches, who guide you through three power-packed blocks: lower body, upper body, and a return to lower body for added burn. Every block starts with a heavy, strength-focused move—like an explosive deadlift—followed by two Pilates-inspired exercises, such as bridge walkouts and core burners, to boost control and muscle definition through extended time under tension.

The workout caps off with rotational core drills that sharpen stability, enhance balance, and reinforce your midsection—ending with a high-energy, 60-second burpee finisher to leave you strong, sweaty, and unstoppable.

Why You Should Combine Pilates and Strength Training

The ultimate full-body formula for building muscle, mobility, and long-term strength.

The Pilates x Lift method blends strength and stability for a smarter way to train. By pairing Pilates’ deep core engagement with functional strength moves, this hybrid approach helps you build lean muscle, improve mobility, and extend your endurance—so you move better, perform stronger, and recover faster.

Pilates hones body awareness and reinforces joint stability, enhancing your lifting technique and reducing injury risk. When integrated with strength training, it creates a balanced, body-smart workout routine that supports performance in and out of the gym. The result? Better posture, stronger muscles, and a resilient body that’s fully equipped to crush every rep.

Want more?

Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!