Weight training stimulates muscle protein synthesis, leading to increased muscle mass and strength, while Pilates and yoga enhance muscle endurance and strength through controlled body weight exercises.

Studies show that regular practice of Pilates and yoga increases the length and elasticity of muscles and tendons, improving joint range of motion and flexibility, which can prevent injuries. 

Resistance training, such as weight lifting, has been proven to increase bone mineral density, while the weight-bearing aspects of Pilates and yoga also support bone health, reducing the risk of osteoporosis.

Research indicates that the dynamic stretching in yoga and Pilates, combined with resistance training, can improve blood flow to muscles, reducing delayed onset muscle soreness (DOMS) and enhancing recovery.

Weight training, Pilates, and yoga can all contribute to improved cardiovascular health by lowering resting heart rate, improving circulation, and reducing blood pressure through regular exercise. 

Pilates has been shown to target deep core muscles, improving balance and stability, while weight training and yoga also activate core muscles, contributing to better overall movement and posture. 

Resistance training builds lean muscle mass, which is metabolically active tissue, helping to increase basal metabolic rate (BMR). Research also shows that Pilates and yoga can improve insulin sensitivity and support metabolic function through regular practice.