Wellness & Living
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How many days a week should I lift if I do pilates?
Short answer: if you take 2 to 4 pilates or barre classes a week, 2 or 3 lifting days is plenty. The trick is the order, so your legs aren't tired for every class. Here are three easy weeks to copy.
The quick guide
- 2 classes a week: lift 3 days (upper, lower, full body).
- 3 classes a week: lift 2 or 3 days.
- 4 classes a week: lift 2 days (one upper, one lower).
- Every week: at least 1 full rest day, 2 when life is busy.
Sample weekly schedules
Swap the days to match your studio's timetable. What matters is the pattern, not the exact day.
2 classes + 3 lifting days
Good if you love lifting and take a couple of classes.
- Mon: Lift: lower body
- Tue: Pilates
- Wed: Lift: upper body
- Thu: Barre
- Fri: Rest or an easy walk
- Sat: Lift: full body
- Sun: Rest
Barre lands on Thursday, three days after your heaviest leg day, so your legs have time to recover.
3 classes + 2 or 3 lifting days
The balanced week most people start with.
- Mon: Lift: lower body
- Tue: Pilates
- Wed: Barre
- Thu: Lift: upper body
- Fri: Rest
- Sat: Pilates
- Sun: Rest
Want a third lift? Add a short full-body session on Friday and keep Sunday fully off.
4 classes + 2 lifting days
For class lovers who still want to get stronger.
- Mon: Lift: lower body
- Tue: Pilates
- Wed: Lift: upper body
- Thu: Barre
- Fri: Pilates
- Sat: Barre or reformer
- Sun: Rest
That is 6 active days. If you want a second rest day, take one class on a lifting day (lift first, class later) and free up Friday.
Free
Want this built around your real class days?
The free winter arc plan generator asks 5 quick questions (including how many classes you take) and writes your week for you, plus 3 small habits.
Make my free planHow to order pilates and lifting
- Book your classes first. Classes have fixed times. Put them in your week, then fit lifting into the gaps.
- Split your lifting. Upper body one day, lower body another (or full body if you only lift twice), so the same muscles get a break.
- Keep heavy legs away from barre. Barre works your legs and glutes a lot. Leave at least a day between your heaviest lower-body lift and barre.
- Same day? Do your priority first. Lift first if getting stronger is the goal; take class first if the class is your favorite part of the week.
- Put your hardest session on your freshest day. For many people that is Monday or the day after a rest day.
Rest days count
Rest is part of the plan, not a fail. Keep at least one day fully off. A walk, a gentle stretch or an early night all count. If you feel tired all week, swap one session for a walk and pick it back up next week. A missed day just bends your week; it doesn't break it.
Want the full plan or a class tracker?
On a lighter class week, our 4-Day Upper/Lower Strength Plan on Etsy has every lifting session written out. Buying class packs? The Pilates Class Pack Tracker shows classes left, cost per class and days until your pack expires. More free tools on the free templates list.
Questions
How many days a week should I lift if I do pilates?
For most people taking 2 to 4 pilates or barre classes a week, 2 or 3 lifting days is plenty. With 4 classes, 2 lifting days usually fits best. Keep at least one full rest day.
Can I do pilates and lift on the same day?
Yes. Do the one that matters most to you first, while you are fresh. Many people lift in the morning and take a class later, or the other way round. Just avoid two leg-heavy sessions back to back.
Should I lift before or after pilates?
If getting stronger is your main goal, lift first. If the class is your favorite part of the week, take it first and keep the lift shorter. Both work; pick one and stay consistent.
Does barre count as a leg day?
Not as a heavy leg day, but barre works your legs and glutes a lot. Try to keep your heaviest lower-body lift at least a day away from barre so you can enjoy both.
How many rest days do I need?
Plan at least one full rest day a week, and two if your week is busy or you feel run down. A walk or gentle stretch on a rest day is fine.
General fitness info, not medical advice. Check with your doctor before starting a new routine, especially if you are pregnant, postpartum or have an injury.