Weight Training, Pilates and Walking: The 3 Types of Exercise I Swear By
Why combining strength training, Pilates and walking could be one of the best things you can do for your body – especially as you get older.
If you have ever trained with me, you have probably heard me talk about three things again and again:
Weight training. Pilates. Walking.
These are the three forms of exercise I personally swear by, and they are also the three types of movement I encourage my clients to include in their lives – whether they are women in midlife or not.
That doesn't mean I believe they are the only forms of exercise worth doing.
Absolutely not.
I will always say:
Any movement is better than no movement.
And even more importantly, doing something you enjoy is far better than forcing yourself to do an exercise you hate.
Because if you enjoy moving your body, you are much more likely to keep doing it.
But if you asked me to build a simple exercise routine around three types of movement that support strength, mobility, fitness and healthy ageing, these would be my choices.
Strength training, Pilates and walking.
And the reason I love this combination so much is that each one does something different.
Why are weight training, Pilates and walking so important?
As we get older, our exercise goals should become about much more than burning calories or losing weight.
We want to maintain our strength.
We want to keep our muscles and bones strong.
We want good balance and coordination.
We want to remain mobile.
We want to have enough cardiovascular fitness to walk up a hill without feeling completely exhausted.
And perhaps most importantly, we want to maintain our independence and continue doing the things we love.
This is particularly important for women as we move through our 40s, 50s and beyond.
Our bodies change as we age, but that doesn't mean we should become less active.
In fact, regular exercise becomes even more important.
This is where I believe the combination of weight training, Pilates and walking can be so powerful.
1. Weight Training: Build Strength for Life
If there is one message I wish more women understood, it is this:
You need to lift weights.
That doesn't mean you need to become a bodybuilder.
It doesn't mean you need to lift extremely heavy weights.
And it certainly doesn't mean you need to spend hours in the gym.
Resistance training simply means giving your muscles a reason to become stronger.
You might use:
Dumbbells
Kettlebells
Resistance machines
Barbells
Resistance bands
Your own body weight
The equipment isn't the important part.
The stimulus is.
Benefits of strength training
Regular weight training can help you:
Build and maintain muscle
Improve muscular strength
Support bone health
Improve balance and stability
Maintain physical independence
Make everyday activities easier
Support healthy ageing
Improve confidence in your body
Maintain your ability to participate in activities you enjoy
And there is something incredibly empowering about becoming stronger.
The weight that once felt heavy becomes manageable.
The exercise that challenged you becomes easier.
You realise that your body can adapt.
You realise that you are capable of more than you thought.
And that is one of the reasons I love strength training so much.
Strength training for women over 40
For women in midlife, resistance training becomes particularly valuable.
There is so much conversation around weight loss and changing our bodies during our 40s and 50s.
I would much rather talk about building a body that is strong, capable and resilient.
Because the goal isn't simply to look fit.
The goal is to stay fit enough to live the life you want.
2. Pilates: Learn to Move Your Body Well
And then we have Pilates.
Pilates is often described as a gentle form of exercise.
And yes, it can be gentle.
But gentle does not mean ineffective.
A good Pilates session can challenge your muscles, your balance, your stability and your ability to control movement.
One of the things I love most about Pilates is that it teaches you to pay attention to how you move.
Rather than simply moving from one exercise to another, Pilates encourages you to think about:
Your breathing
Your posture
Your alignment
Your core
Your balance
Your range of movement
Your control
Benefits of Pilates
Regular Pilates can help improve:
Core strength
Stability
Balance
Mobility
Flexibility
Coordination
Postural awareness
Body awareness
Movement control
And this is why I don't see Pilates and weight training as competing forms of exercise.
They complement each other.
Weight training challenges you to become stronger.
Pilates helps you develop control over that strength.
You can be strong but lack mobility.
You can be flexible but lack strength.
You can have good cardiovascular fitness but poor balance.
A well-rounded approach to exercise addresses all of these things.
3. Walking: The Most Underrated Exercise
Then there is walking.
Possibly the simplest form of exercise there is.
And perhaps one of the most underestimated.
Walking doesn't require a gym membership.
You don't need expensive equipment.
You don't need special skills.
And you can do it almost anywhere.
Walking can be a great way to increase your daily physical activity and support cardiovascular health while also helping you maintain mobility.
But there is another reason I love walking.
It can become part of your life.
A walk can be:
A walk with your dog.
A walk along the beach.
A hike through the countryside.
A walk with your partner.
A walk with a friend.
A walk while listening to a podcast.
A walk to get your morning coffee.
It doesn't always need to feel like exercise.
And that matters.
Because movement doesn't always have to be a workout.
Why Pilates, Weight Training and Walking Work So Well Together
This is where things get interesting.
I don't recommend these three forms of exercise because I think you need to choose between them.
Quite the opposite.
I recommend them because they work together.
Think about what each one brings to the table.
Weight training
Strength and muscle.
Pilates
Control, stability, mobility and body awareness.
Walking
Everyday movement and cardiovascular fitness.
Together, they create a really strong foundation for physical health and healthy ageing.
You are working on different aspects of fitness without asking one type of exercise to do everything.
Strength + Pilates + Walking = A More Capable Body
Imagine you are going hiking.
Your strength training helps you develop stronger legs and hips.
Your Pilates practice helps with balance, stability, core control and movement awareness.
Your walking helps develop the endurance and cardiovascular fitness needed to actually enjoy the hike.
Each type of training supports the others.
The same applies to everyday life.
Carrying shopping.
Climbing stairs.
Travelling.
Getting up from the floor.
Walking around a new city.
Playing with your children or grandchildren.
Swimming.
Gardening.
Going on holiday.
The goal isn't to become really good at exercising.
The goal is to become really good at living.
Why This Matters Even More as We Get Older
There is a huge amount of information online telling women what they should be doing in midlife.
Do more cardio.
Burn more calories.
Lose weight.
Train harder.
Do this workout.
Try this challenge.
Follow this diet.
I think we need to change the conversation.
Instead of constantly asking:
“How can I make my body smaller?”
I'd much rather ask:
“How can I make my body stronger and more capable?”
Can you carry your suitcase?
Can you climb a flight of stairs?
Can you get down onto the floor and back up again?
Can you walk up a hill?
Can you go hiking on holiday?
Can you maintain your balance?
Can you continue doing the activities you love?
These are the things that matter.
And strength training, Pilates and walking can all contribute towards that.
Do You Really Need to Do All Three?
No.
And this is important.
If you hate Pilates, you don't have to do Pilates.
If you hate walking, find another activity that gets you moving.
If you absolutely love swimming, swimming should absolutely be part of your life.
If you love dancing, dance.
If you love running, run.
If cycling makes you happy, get on your bike.
There is no single perfect exercise.
The best exercise is the one that suits your body, your lifestyle and your preferences – and, crucially, the one you will actually keep doing.
Consistency matters far more than perfection.
Any Movement Is Better Than No Movement
This is something I say to my clients all the time.
Don't fall into the trap of thinking that unless you have completed a perfect one-hour workout, you haven't achieved anything.
Twenty minutes counts.
A short walk counts.
Ten minutes of Pilates counts.
A few strength exercises count.
Taking the stairs counts.
Getting outside and moving your body counts.
It all adds up.
And sometimes life gets in the way.
You are tired.
You are busy.
You are travelling.
You are injured.
You don't feel motivated.
That's normal.
Your exercise routine doesn't need to be perfect.
It needs to be sustainable.
My Ideal Combination of Exercise
If I were putting together a simple weekly exercise routine, I would ideally include:
2–3 strength training sessions
Focus on your major muscle groups and gradually challenge yourself.
2–3 Pilates sessions
Work on core strength, mobility, stability, balance and movement control.
Regular walking
Make walking part of your everyday life wherever possible.
And then add whatever else you enjoy.
Go swimming.
Go hiking.
Play tennis.
Cycle.
Dance.
Paddleboard.
Run.
Whatever makes you happy.
Because exercise shouldn't become another chore on your never-ending to-do list.
Exercise Should Help You Live a Bigger Life
This is ultimately why I love weight training, Pilates and walking.
Not because they are the only forms of exercise that work.
Not because they are trendy.
And not because everyone needs to follow exactly the same programme.
I love them because together they provide a fantastic foundation for strength, mobility, cardiovascular fitness and healthy ageing.
They help us build bodies that are strong.
Bodies that can move.
Bodies that can adapt.
Bodies that can keep doing the things we love.
And isn't that what fitness should really be about?
Not punishment.
Not shrinking.
Not constantly trying to undo what we ate yesterday.
Living.
So lift some weights.
Do some Pilates.
Go for a walk.
And then go and do something that makes you happy.
Because the ultimate goal isn't to spend your life exercising.
It's to build a body that allows you to enjoy your life for as long as possible.
And remember:
Any movement is better than no movement.
But if you can find movement that you genuinely enjoy?
That's even better.
About Evexia-Kos
At Evexia-Kos, I believe exercise should help you feel stronger, healthier and more confident in your body – not become another source of pressure.
Through Pilates, fitness, walking and wellness experiences in Kos, the aim is simple: help you move well, feel good and build a body that supports the life you want to live.
If you're looking for Pilates in Kos, fitness classes, walking and wellness experiences, I'd love to welcome you.
Gilly
Evexia-Kos
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