Pilates vs. SHAPES vs. Strength Development
Finding Your Perfect Les Mills Low-Impact Program
Low-Impact, High Results
Les Mills offers several programs that focus on building strength, stability, and control without high-impact movements. Whether you’re seeking core stability, functional strength, or progressive muscle building, understanding the differences between these options helps you choose the right program for your goals.
Quick Comparison
Detailed Program Breakdown
PILATES
Core-focused movement control
Philosophy
Inspired by Joseph Pilates’ original method, focusing on core stability, breathing, alignment, and controlled movement. Quality over quantity.
Equipment
Primarily mat-based. May incorporate optional props like resistance bands, small balls, or blocks depending on class format.
What to Expect
Slow, precise movements with focus on breath. Core engaged throughout. Challenging without being exhausting. Mental focus required.
Key Benefits
- Core strength and stability
- Improved posture
- Better body awareness
- Flexibility gains
- Injury prevention
- Mind-body connection
SHAPES
Resistance band body sculpting
Philosophy
Uses resistance bands to create constant tension for effective muscle toning. Focus on shaping and sculpting without heavy weights.
Equipment
Resistance bands (varying tensions). The elastic resistance creates unique muscular challenge different from weights.
What to Expect
Full-body workout targeting all major muscle groups. Bands create constant tension through entire range of motion. Feel the burn.
Key Benefits
- Muscle toning and definition
- Improved muscle endurance
- Body sculpting
- Portable equipment
- Joint-friendly resistance
- Full-body conditioning
STRENGTH DEVELOPMENT
Progressive barbell training
Philosophy
Pure strength building using barbells and heavy weights with slow tempos. Based on progressive overload principles for maximum strength gains.
Equipment
Barbells, weight plates. Heavier loads than BODYPUMP with slower, more controlled repetitions.
What to Expect
Fewer reps, heavier weights. Focus on major lifts: squats, deadlifts, presses. Time under tension maximized. True strength training.
Key Benefits
- Significant strength gains
- Muscle building
- Increased bone density
- Metabolic boost
- Functional power
- Athletic performance
Training Approach Comparison
Pilates Approach
Precise, controlled movements with emphasis on alignment and breath. Core activation throughout. Mental focus and body awareness prioritized over intensity.
SHAPES Approach
Continuous tension from resistance bands throughout exercises. Multiple muscle groups worked in each session. Balance of cardio and strength elements.
Strength Development Approach
Heavy loading with slow tempos. Rest between sets. Focus on major compound movements. Progressive overload for continuous gains.
Which Program Suits Your Goals?
Choose Pilates if…
- Core strength and stability are your priority
- You want to improve posture
- You prefer slow, controlled exercise
- You’re recovering from injury or need gentle movement
- You value mind-body connection
- You want flexibility alongside strength
Choose SHAPES if…
- You want to tone and sculpt
- You prefer equipment that’s portable and versatile
- You want full-body conditioning in one class
- You like the unique feel of band resistance
- You want moderate intensity without heavy weights
- You’re targeting muscle definition over size
Choose Strength Development if…
- Building strength is your main goal
- You want to lift heavy with proper guidance
- You’re comfortable with barbells (or want to learn)
- You want muscle building alongside strength
- You enjoy traditional weight training
- You want maximum metabolic impact
Combining Programs
These programs complement each other well. Consider these combinations:
Strength + Pilates
Build strength with Strength Development, use Pilates for recovery, flexibility, and core stability. Heavy lifting balanced with controlled movement.
SHAPES + Pilates
Toning from SHAPES combined with core work from Pilates. Perfect for overall body shaping without heavy weights.
Strength + SHAPES
Heavy barbell work plus band training. Different resistance types for complete muscular development.
Weekly Example: Strength Development (2x), Pilates (1x), SHAPES (1x) provides balanced training across all three modalities.
Related Les Mills Programs
BODYBALANCE
Yoga-based class combining elements of yoga, tai chi, and Pilates. For those wanting flow and flexibility with mindfulness.
BODYPUMP
High-rep barbell training. Higher reps and lighter weights than Strength Development. Muscle endurance focus.
LES MILLS CORE
30-minute core-focused class. Similar to Pilates core work but with higher intensity and athletic focus.
LES MILLS TONE
Full-body strength and conditioning. Combines elements of cardio, strength, and core work.
“I do Strength Development twice weekly for building power, then Pilates once for recovery and core. My back pain disappeared, my lifts improved, and I feel more balanced than ever.”
— James R., Combination Training Enthusiast
Frequently Asked Questions
Q: Which burns the most calories?
A: Strength Development typically burns most due to heavy loading, followed by SHAPES, then Pilates. However, all three boost metabolism through muscle building.
Q: Can beginners do Strength Development?
A: Yes, but consider starting with BODYPUMP or Pilates to learn movement patterns. Strength Development assumes some familiarity with barbell exercises.
Q: Is Pilates too easy for advanced exercisers?
A: Advanced Pilates is challenging. The slow, controlled movements can be harder than they look. Many athletes use Pilates for injury prevention and performance.
Q: Which is best for toning arms?
A: SHAPES targets arms effectively with band resistance. Strength Development builds arm strength. Pilates focuses less on arms.
Q: I have back problems. Which is safest?
A: Pilates is often recommended for back issues due to core focus and controlled movement. Consult your doctor, and inform instructors of your condition.
Q: How do these compare to BODYPUMP?
A: BODYPUMP uses high reps with light weights (muscular endurance). Strength Development uses low reps with heavy weights (maximum strength). Pilates and SHAPES use different equipment entirely.
Build Your Foundation
Core control. Muscle shaping. Pure strength.
Find your balance. Build your body.