The Lean Muscle Myth: How ReDefined Combines Pilates and Strength Training for Real Results

We have heard from a lot of our tribe recently, about wanting “lean muscle.” You’ll see it in fitness blogs, magazine headlines, and workout plans, but physiologically, it’s a myth.

“Muscle is muscle. It can’t be ‘lean’ or ‘bulky’ by nature, its size and visibility depend on your body composition, how you train, and how you recover. What we should be chasing is quality muscle and functional movement that supports the way we live.” Jimmy - ReDefined Founder

Why “Lean Muscle” Doesn’t Exist

The term “lean muscle” is often used to describe long, toned limbs without “bulk.” But muscle tissue is just muscle tissue, it doesn’t change its quality. The differences you see come from:

• Training load and style

• Nutrition

• Overall body fat percentage

  
  

Building muscle requires resistance, challenging the muscle fibres enough to stimulate growth (hypertrophy). This doesn’t happen through movement alone, no matter how controlled or precise.

The misconception often comes from associating weightlifting with bulk and Pilates with “length”. In reality, your physique is shaped by your training variables: load, volume, intensity, and recovery.

The ReDefined Approach

At ReDefined Wellbeing Hubs, we combine science-backed strength training with mindful movement practices to help you look good, feel good, and move well, for life.

Our integrated approach focuses on:

1. Progressive resistance training - builds strength and boosts metabolism

2. Movement practices like Pilates - improve posture, alignment, and mobility

3. Sustainable routines - create long-term results without burnout

   
   

Why Pilates is Your Perfect Training Foundation

While Pilates won’t build large muscle mass the way heavy weights do, it provides the essential foundation for safe and effective strength training.

Sam Burch’s Pilates programs develop:

• Neuromuscular control - improve your brain-body connection

• Core integration - stability from the inside out

• Joint stability - protect your body during high-intensity training

• Movement efficiency - make every workout count

  
  

Sam says:

“Pilates gives your body the blueprint it needs to train hard, recover well, and keep moving for decades, its all about longevity”

If Pilates is the blueprint, Strength and Conditioning is the build.

Where Pilates focuses on controlled, precise movement and stabilisation, Strength and Conditioning pushes the body into the zone where real muscle growth, cardiovascular fitness, and power are developed.

At ReDefined, our Performance Studio delivers:

• Resistance training to build muscle and bone density

• Metabolic conditioning to boost calorie burn and improve endurance

• Explosive movements to develop power and agility

• Progressive overload to keep the body adapting and improving

Sam Burch explains the synergy:

“Pilates lays the foundation for stability, mobility, and control. Strength and Conditioning challenges those qualities under load, teaching your body to produce more force, move with speed, and sustain performance over time. Together, they give you the most balanced and resilient body possible.”

How to Build Strength and Muscle, The ReDefined Way.

1. Lift weights regularly - progressive resistance is essential, with a minimum of two sessions per week. Our Monday, Wednesday and Friday STRONG sessions, or Saturday HYBRID Strong classes are perfect.

2. Eat adequate amount of protein daily. Aim for 2 grams per kilo of bodyweight, Or 30-35% of your nutritional intake - for more on this check out 'on demand' section in our custom app

3. Use Pilates as your base - for alignment, control, and injury prevention.

4. Prioritise recovery - quality sleep, good nutrition, and mobility work.

5. Stay consistent - long-term results require a long-term approach.

At ReDefined, our Universal Wellbeing Philosophy says it best, living long prosperous lives is defined by HOW we move our bodies.

We’ll help you train smarter, move better, and live stronger.