Strength X Pilates: The Method
Our refined hybrid guide: Pilates, strength and cardio to build strength, boost fitness to create sculpted definition
A workout by Stef Williams
Strength X Pilates: The Method
Strength X Pilates: The Method is the fourth evolution of Stef Williams' signature hybrid training programme, bringing together everything she's learned and refined across V1, V2 and V3.
Designed around the complementary benefits of progressive strength training and Pilates-inspired movement, this 10-week programme takes a considered approach to building strength, improving control and developing muscle definition.
Alternating strength-focused and Pilates-focused training weeks, Stef has created a structured approach that challenges the body in different ways. Expect progressive lifting, purposeful movement and targeted work across the glutes and core, with each phase designed to support the next.
Whether you're looking to progress your strength training, develop better movement control or bring more structure to your fitness routine, Strength X Pilates: The Method offers a balanced approach to training to maximize results, now available in the WEGLOW in both Gym and Home variants.
What is hybrid training?
Hybrid training brings together different training disciplines within one structured program, allowing each to contribute to a broader approach to fitness.
In Strength X Pilates: The Method, Stef combines progressive strength training with Pilates-inspired sessions to develop strength, stability, mobility and muscular control.
Strength training focuses on building muscle and increasing strength through progressive overload, while Pilates places greater emphasis on core stability, controlled movement and mobility. Together, they offer a complementary approach: developing physical strength while improving the control and stability that support how you move.
Rather than treating strength and Pilates as separate disciplines, hybrid training allows you to benefit from both as part of one considered programme.
Is hybrid training good for women?
Hybrid training offers women the opportunity to develop strength, muscle definition, stability and mobility within one structured approach to fitness.
Combining resistance-based training with lower-impact, controlled movement introduces variety while addressing different aspects of physical fitness. It's particularly suited to women who enjoy strength training but also value the benefits of Pilates and more mindful movement.
Strength X Pilates: The Method brings these disciplines together through carefully structured training blocks, giving each style of exercise its own focus and purpose.
Why combine strength training and Pilates in one programme?
Strength training and Pilates each bring distinct benefits to your fitness routine. Combining them creates an opportunity to develop different aspects of physical fitness within one structured approach.
Strength X Pilates: The Method has been designed around five key training benefits:
- Progressive strength development. Structured strength sessions encourage progressive overload, helping you gradually increase resistance and develop muscular strength throughout the 10 weeks.
- Glute and lower-body development. Targeted strength exercises and Pilates-inspired activation work place an emphasis on the glutes, supporting lower-body strength and muscle development.
- Improved core stability. Controlled Pilates-inspired movements develop core strength and stability, supporting better movement control across your training.
- A balanced training approach. Alternating strength and Pilates-focused weeks introduces variation in training intensity and movement, while maintaining a clear programme structure.
- Purposeful progression. Each training phase has been planned to build on the previous one, giving your workouts direction and a clear progression over time.
What makes Stef's Pilates sessions different?
These sessions are designed to complement strength training, rather than replace it. Drawing on Pilates principles, they place emphasis on controlled movement, core engagement, glute activation and mobility.
The focus is on developing muscular control and stability through purposeful movement, supporting a more considered approach to training both on the mat and in the gym.
How Strength X Pilates: The Method works
Strength X Pilates: The Method follows a structured 10-week programme, with five workouts per week and sessions ranging from 10 to 45 minutes.
The programme alternates between two distinct training focuses:
- Strength-focused weeks: Progressive gym sessions designed to challenge your muscles, increase strength and develop definition through resistance training.
- Pilates-focused weeks: Pilates-inspired sessions concentrating on core strength, glute activation, mobility and controlled movement.
- Built-in progression: Each workout, movement and progression has been planned to build on the previous phase, creating a structured training experience across all 10 weeks.
Who is Strength X Pilates: The Method for?
Strength X Pilates: The Method is designed for intermediate women who already have experience with strength training and feel comfortable exercising in a gym environment.
It's suited to those who consider themselves at the Intermediate level or above, looking to progress their lifting, introduce more variety into their training and follow a structured programme that combines the benefits of both strength and Pilates.
For women who have completed one of Stef's earlier Strength X Pilates programmes, this fourth evolution offers the next step, bringing together the experience and refinements developed across previous versions.
What equipment do I need?
Strength X Pilates: The Method is a gym-based programme, so you'll need access to standard gym equipment, including barbells, dumbbells and weight machines.
A workout mat, ankle weights, dumbbells, yoga blocks, Pilates ball and a short resistance band is also required for the Pilates-focused sessions, which can be completed at home too.
How to start Strength X Pilates: The Method
Ready to get started? Follow these three simple steps:
- Download the WEGLOW app, the fitness app for women, on iOS or Android.
- Subscribe to unlock the full programme library and app features.
- Find Strength X Pilates: The Method in the Workouts tab, enrol, and begin your first week.
Get this hybrid training programme now
FAQ's
Is WEGLOW a good fitness app for women and what makes it different?
WEGLOW offers varied training styles (Strength, Pilates, cardio, yoga, barre, meditation and more), weekly new content, and built-in tracking (PBs, badges, stats, progress photos). Most importantly, 98% of women that use our fitness app and stick to their plan see results in 8 weeks1
How much protein do I actually need—and easy ways to hit it?
As a baseline, aim for ~0.75g per kg of bodyweight per day (e.g., ~50g for 65kg). If you’re training hard/heavy, 1.4–2.0g/kg can be appropriate. Build 15–30g into each meal (eggs, Greek yoghurt, tofu/tempeh, fish, lean meats, beans) and use protein-rich snacks to top up. If you’re still short, consider whey (or brown-rice protein if plant-based)—both are rich in leucine to support muscle protein synthesis.
How do I set calories for muscle gain or fat loss when I plan my week?
Pair training with a simple calorie target: for muscle gain, add a small surplus (about +125 to +500 kcal/day depending on the weekly rate you want) and keep protein around 1.6–2.2g/kg. For fat loss, create a modest deficit (about −250 to −1,000 kcal/day depending on the weekly rate you want) while prioritising lean protein, veggies and whole-grains. Then plan ahead—batch cook, build a varied menu, and keep flexible so life can still happen.
