Pilates Fitness Friday: Why Creatine and Strength Training Matter for Women

Active older adult enjoying resistance training, building muscle, bone health, and vitality with weights.

If I had a pound for every time a client has said to me “I do not want big muscles” when we start working the upper body, I would be very wealthy by now. My answer is always the same. You are not going to get big muscles. That takes a very different kind of training programme with heavy loads, high volume, specific nutrition, and often years of dedication. What we are doing in Pilates and with strength work is building strength, not bulk.

Why strength training is crucial

Strength training is one of the most important things women can do for their health. It is not just about looking toned. What really matters is what is happening beneath the surface. As we age, muscle mass naturally declines. In menopause this decline accelerates, and bone density also starts to drop. Without strength training this can lead to weakness, increased risk of fractures, and a loss of independence later in life.

By adding resistance training into your programme, whether with Pilates apparatus, bands, weights, or simply bodyweight, you build and maintain muscle. At the same time, you stimulate bone, encouraging density and resilience. Strength training becomes a form of long term insurance for your health.

How creatine supports this work

Creatine has moved from a niche sports supplement to a useful support for women of all ages. It works by supporting the energy system inside the muscle, which helps recovery, strength, and training quality.

For women in menopause creatine used with regular resistance training can help preserve lean muscle and support bone health. Many also report less fatigue and a clearer head. Early research suggests possible cognitive support, which can be helpful when energy and focus feel changeable.

The real goal

When a client worries about bulking up, the reminder is simple. The goal is not size. The goal is strength. Strength brings confidence, protection against falls, better posture, and the freedom to do the activities you love. Creatine is a safe and effective ally that helps you gain those benefits.

How to get started with creatine safely

What to buy

Choose creatine monohydrate. It is the most researched form and usually the best value. Look for third party testing such as Informed Choice or NSF.

Daily amount

Three to five grams once per day. A loading phase is optional. If you want faster saturation you can take five grams four times a day for five to seven days, then return to three to five grams daily. Most people skip loading and just take the daily amount.

When to take it

Any time of day works. Consistency matters more than timing. Many people take it with a meal or after training as it can be easier on the stomach.

Hydration

Drink enough water across the day. Creatine draws water into muscle cells and good hydration supports that process.

What to pair it with

Best results come when you combine creatine with regular resistance training. For Pilates teachers and clients I like this simple weekly shape.

1. Two Pilates sessions focused on control and posture

2. Two short strength sessions that include pushes pulls hinges squats and carries

3. Walk on the other days and keep one full rest day

Who should check with their GP first

• Anyone with kidney or liver disease or a history of these.

• Anyone pregnant or breastfeeding

• Anyone on medications that affect kidney function or on diureticsIf in doubt check first

  
  

Possible side effects

Some people notice a little water retention in the first week. Mild stomach upset can happen if you take too much at once. Split the dose or take it with food if needed.

Vegetarian or vegan

You may notice an even bigger benefit as dietary creatine intake is lower.

Other forms

Creatine HCl and buffered versions are marketed as easier to digest but have no consistent advantage over monohydrate for results. Stick with monohydrate unless you have a clear reason to change.

How long to use it

Benefits rely on staying topped up. Plan for at least eight to twelve weeks alongside your strength work. Many people use it long term with regular health checks.