You've probably noticed by now that there's a lot of debate on the topic of weight training versus Pilates for building muscle. Everyone seems to have an opinion; many Pilates instructors believe that with proper programming, Pilates can do the job, whereas many strength and conditioning coaches believe lifting heavy will always be superior.

I'm a personal trainer who does both for different reasons: I lift weights to build and maintain lean muscle mass, and I use Pilates to contribute toward that, but also for posture, core work, strengthening and injury prevention. But when I quit CrossFit in favor of Pilates, yoga, and some gym work a while back, I found my body actually looked leaner.

So, which is the muscle-building prize? I spoke with a strength coach and Pilates instructor to settle the debate, and here's your final answer.

Palmiero says Pilates is beneficial for several reasons, including activating your deep stabilizer muscles, building core strength, aligning your body for better posture and protecting joints from strain or injury.

She also says Pilates is "low-impact, high tension" as it "delivers intense muscular burn and time under tension without putting heavy compressive load on your joints." Moreover, a regular practice builds flexibility and control and "combines dynamic lengthening, mind-body connection and breathwork to build strong, mobile and resilient muscles."

Another benefit is balancing out any muscular imbalances. "Unilateral movements highlight and correct strength imbalances between sides that are often masked during traditional compound lifts," she adds.

"(Pilates) uses variable resistance — springs on a reformer, resistance bands, or bodyweight," explains Palmiero.

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