Pilates is a low impact form of exercise that has movement options for people of all abilities. Beginners can practice with just a mat at home or a studio, as well as use tools like a reformer.

Pilates was first developed in the early 20th century by Joseph H. Pilates, who drew inspiration from yoga, ballet, meditation, and martial arts to develop a rehabilitation method.

This exercise method has a wide range of benefits, from improving core strength, balance, posture, overall function, and mobility to being an effective part of management plans for musculoskeletal and neurological health conditions.

It may also be especially beneficial for older adults because it’s a low impact exercise.

Pilates comprises matwork and exercises on specialized equipment. These work the smaller, deeper, and often underused stabilizing muscles that support the joints and focus on controlled movement, flexibility, and breathwork.

The challenge you feel from Pilates can be both powerful and restorative, and may feel different than popular activities like lifting weights, running, or cycling.

Keep reading to learn more about how to get started with Pilates.

Is Pilates good for beginners?

Yes, Pilates is good for beginners.

In fact, it’s for everybody, regardless of age, size, ethnicity, gender, or ability. With over 600 exercises and variations, Pilates can be modified to suit every level.

Pilates marketing often highlights the more acrobatic exercises or showcases dancers on machines doing the splits. Don’t let that intimidate you.

Pilates exercises work in a progressive manner, from beginner to advanced. Even high-performing athletes start with the basics, as many practitioners solidify their foundations through beginner workouts.

A good teacher will gear the exercises to where you are, making them safe, effective, and appropriately challenging.

It’s important to listen to your body, do as much as you can, and continue to be consistent to progress further.

There are several things to consider before starting a Pilates workout program to help prevent your risk of injury and to get the most out of your workouts.

Initial consultation with a doctor

Consider speaking with a healthcare professional before trying Pilates if you’re new to exercising in general, are pregnant, are recovering from an injury, or have more limited mobility.

They can help you determine if Pilates is safe based on your overall health, as well as recommend specific Pilates instructors, movement modifications, or exercise alternatives that may be better for you.

In-person Pilates classes

For your first few sessions, consider participating in a Pilates class at a studio or gym with a qualified instructor. They can help you learn the foundations of form, breath, and movement, which are crucial for minimizing injury.

After mastering the foundations of Pilates, you can take your practice home. You can participate in live sessions on video platforms like Zoom, find free routines online on YouTube, or just do your own routine.

Doing Pilates remotely can be as beneficial as an in-person session. It’s also usually more affordable and requires less time, so you can fit in a workout if you’re on a time crunch.

Focus on movement and well-being, rather than getting “toned”

Pilates is an effective way to help increase muscular strength, but its effects on body composition are still mixed.

Pilates is a holistic type of exercise that focuses on body alignment, posture, and core stabilization to improve overall function, mobility, and balance.

Focusing on the rhythm and flow of your movements, rather than how much weight you’re moving, can help you get the most out of your Pilates sessions and maximize its benefits.

Tailor your Pilates program

There are Pilates programs tailored for various populations, including those living with certain health conditions and people with specific health goals. These include:

Stop exercising when you feel pain

If you feel pain while exercising, stop and reassess. With experience and increased body awareness, you may learn to modify or skip a movement.

When starting Pilates, it helps to understand that it’s a journey. With consistency, your understanding of its concepts will deepen.

There are six key principles of Pilates:

  1. Centring: Everything in Pilates comes from your core, your body’s “powerhouse.” When engaging the core muscles, aim for supple activation rather than bracing or gripping. Think of your trunk as wrapping and lifting rather than “sucking in your belly.”
  2. Breathing: Being intentional with how you inhale and exhale in relation to movement can help you engage different core muscles and create a rhythm. Pilates breathing focuses on breathing three-dimensionally through the rib cage and diaphragm.
  3. Concentration: Focusing on the exercise you’re doing can help you move more effectively.
  4. Precision: Consciously focusing on exercise technique, breathing, and movement is key to getting stronger.
  5. Control: Controlling movements through muscle activation and breathing is key for body awareness. Always choose quality of movement over quantity.
  6. Flow: How smoothly you perform exercises and move between them may take time to develop, but the stronger you get, the smoother the movement will seem.

Don’t be alarmed if your instructor uses cues that seem a little strange at first. Pilates is a unique exercise, and getting started can often feel like learning a foreign language.

It may also seem difficult at first, but remember that Pilates works the whole body. While you’re stabilizing one body part, another is moving. Some movements may need to be smaller at first, but by focusing on the six key principles, these can increase over time as you become stronger.

Lastly, try to approach the movements with a spirit of exploration. You may be surprised at what you discover.

The only equipment you really need to start a Pilates practice is a mat and, if you wish, a small towel to wipe off any sweat. This is often known as mat Pilates.

Generally, a yoga mat is too thin because you might feel pain or discomfort during rolling exercises. If your budget allows, invest in a thicker, softer mat. Alternatively, you can place a thick towel or blanket over your thinner mat.

Specialized equipment can also be used in Pilates to emphasize certain movements, relieve joint pressure, or increase the range of motion. The most common tools are dynamic, spring-loaded devices like the reformer or static devices like the Wunda Chair.

Some teachers and classes may use additional props or equipment. Props are meant to support, add variety, or increase the difficulty level. These may include:

  • the magic circle
  • light weights (or canned food or water bottles)
  • a mini stability ball
  • resistance bands
  • a Swiss ball

There are several possible mistakes that people make when they begin Pilates, most of which fall within one of the six key principles. Some common mistakes include:

  • holding your breath during exercises
  • not engaging your core or the muscles in your whole body
  • performing exercises too quickly
  • not focusing on posture alignment, from the head to the toes
  • maintaining tension in your neck, shoulders, and face
  • not using assistive devices when exercises are too difficult

When you begin with this exercise method, attending a Pilates class can help you avoid making these mistakes and instead develop healthy, foundational habits.

There are different ways to incorporate Pilates into your weekly exercise routine. You may wish to do Pilates 3 or 4 times weekly as your only form of exercise, or you can include a session to supplement other exercise types.

Whatever you choose, it’s important to remain consistent and to focus on controlling every movement, especially by focusing on breathing. Your breath is the foundation of every exercise because it adds vitality, working in sync with and serving as the key to efficient core engagement.

It’s also important to make sure you’re getting enough weekly physical activity, regardless of the type of exercise you’re doing. The Physical Activity Guidelines for Americans recommends the following:

  • Aerobic exercise: 150 to 300 minutes of low to moderate intensity exercise, or 75 minutes of high intensity exercise
  • Strength-building exercise: at least 2 days, targeting all of the major muscle groups

Depending on how you structure your Pilates program, it can vary in intensity and target different muscle groups. Consider keeping an exercise journal or working with a Pilates instructor to ensure you’re targeting all your muscles.

It’s also important to incorporate different exercises into your routine to explore the ways in which your body can move.

Get started with free online videos

Healthline’s Fit It In Pilates Series provides four 22-minute Pilates routines that are free and require no subscription. Each has a specific focus: strength, beginners, older adults, and postpartum.

There are many possibilities for continued growth with Pilates, both online and in-person.

If you’re curious about getting on a Pilates machine like the reformer, check out local studios in your area. Almost all studios offer one-on-one sessions and group classes. Some also offer a mixed class of mat and reformer Pilates.

Finding the right facility, class, and instructor may take some time. For instance, some Pilates classes are offered in Pilates-specific studios, while others are in broader settings like gyms, recreation sites, or outdoors in the park.

Pilates studios are generally more expensive, but look at their internal advertising board to see if anyone is training to become an instructor and might offer more affordable courses. There may also be local Pilates groups on social media platforms like Facebook.

When choosing an instructor, it’s important to look at their credentials, meet them, and attend a trial class to find out whether their approach resonates with you.

This may depend on whether you’re incorporating other forms of exercise during the week. Start with 1 to 2 days weekly to see how you feel and whether you enjoy it. Then, you can go up to 4 times weekly, remembering to allow enough time to recover between sessions.

The 80/20 rule in Pilates refers to the Pareto principle. This proposes putting the effort into the 20% of exercises that will yield 80% of your results.

Although many people discuss the 80/20 rule in relation to Pilates, no studies have examined which exercises are the most effective and should therefore be prioritized.

The 3-2-1 Pilates method is a popular way to split up your weekly exercise routine. It involves 3 resistance training sessions, 2 Pilates sessions, and 1 cardio session.

Many people online claim that it could help with weight management and body composition, but limited research has examined its effects.

It might also not allow your body enough time to recover between resistance training and Pilates sessions, as these can both work the same muscles over consecutive days.

Pilates has numerous health benefits and is a great workout for everybody.

A beginner workout not only builds a strong foundation from which to grow, but it also immediately builds strength and self-awareness.

Pilates exercises can be broken down or modified to meet you at any stage of your life. A consistent practice supports and enhances your lifestyle by allowing you to move with ease, vigor, and renewed vitality.