Can Beginners Do Pilates?

For many people curious about wellness or looking to switch up their workout routine, Pilates can seem intimidating.

You might think, 'That looks amazing, but it's probably not for beginners.' The truth is, Pilates was created for beginners. It's adaptable and focuses on the foundational principles of breath, posture and core strength.

Let's delve into exactly why Pilates is perfect for beginners, how often to practice and how to start Pilates as a beginner.

What Makes Pilates So Beginner-Friendly

A huge misconception about Pilates is that you can only do it if you're a dancer or a fitness expert.

In reality, Joseph Pilates designed his method to help everyday people feel stronger and prevent pain.

Here are the reasons why Pilates is suitable for beginners:

Low Impact, High Reward

Pilates exercises focus on controlled movements. These are gentle on the joints while being powerful for building strength and awareness.

Because it's low-impact, Pilates is safe for all ages and fitness levels, unlike more high-intensity workouts.

Improves Core Strength and Posture

Pilates is a whole-body workout, including those muscles you don't often use in everyday activities. This helps provide muscular balance and reduce the chance of overuse injury.

Although Pilates is a whole body workout, every Pilates movement targets very specific areas: your core, hips and glutes, which are the powerhouse muscles that drive human movement.

By strengthening these muscles, beginners quickly notice better posture, improved balance, and more support for their spine.

Teaches Body Awareness

A key benefit of Pilates is that it helps beginners reconnect with their bodies. You don't need to be an expert to do this.

Pilates teaches beginners how to reconnect with their bodies through mindful movement and breath.

Through precise movements and full breaths, people learn how to move in a controlled and efficient way, leading to improved posture and balance.

Adaptable for Everybody

Whether you're a complete beginner or you have some athletic experience, Pilates can be tailored to suit your needs.

In my classes, modifications and progressions are provided to match your fitness level, mobility, and any physical limitations.

How Often Should a Beginner Do Pilates?

This is one of the most frequently asked questions, and for good reason. The frequency of your Pilates practice can make a big difference in how quickly you notice results.

Here is a general guide on how often you should do Pilates as a beginner:

• 1 Weekly Class: Start by attending 1 class per week. This allows for a gentle introduction and is perfect for those slowly easing back into movement. You’ll build awareness and start to understand the core principles.

• 2 Weekly Classes: This tends to be the sweet spot for most beginners. You'll see progress faster, and movements will begin to feel more familiar.

• 3 or More Weekly Classes: Multiple classes a week are suitable for those ready to deepen their practice. This consistency will build noticeable core strength, better posture and increased mobility.

Remember that consistency is always more important than intensity. Even an extra 20 minutes at home between classes helps reinforce what you learned in class.

How to Start Pilates as a Beginner

Starting Pilates can seem daunting, but following this step-by-step guide can help you begin your Pilates journey with confidence:

1. Choose the Right Instructor & Class

Having the right instructor makes all the difference, especially as a beginner.

An expert Pilates instructor should focus on the essential pillars of precision, core control, body alignment and breath.

Choose an instructor who has the necessary expertise and let them know you're a beginner.

At Pilates with Riki, you can choose between beginner-friendly mat classes and private lessons. Over time, you can progress into intermediate or even advanced classes, so you’ll always be challenged at the appropriate level.

Always let your instructor know you're a beginner. Instructors have been in your position too, and knowing this helps them tailor sessions to you.

2. Gather Your Gear

Yes, you need some gear for Pilates, but fortunately, it's very minimal.

Grab a mat and some comfortable clothes that you can easily move in. It's worth using a towel or cushion for extra support under your hips and back, too.

As with any exercise, make sure you have a water bottle handy to stay hydrated.

3. Master the Fundamentals

In your first month, your focus should be on getting the hang of the fundamentals of Pilates.

These are the main elements you should focus on:

• Breath: In Pilates, focusing on your breath comes with every movement. It’s most important to keep breathing, stay relaxed and avoid holding your breath.

• Alignment: Learning how the pelvis, ribcage, and shoulders relate.

• Core Engagement: Understanding how to engage your core with the deeper stabilizers, such as your transverse abdominals and pelvic floor.

  
  

• Mobility & Control: Pilates holds the principle of quality over quantity and speed, with its basis being low repetitions of controlled movements.

4. Be Consistent & Patient

Noticing progress in Pilates comes from consistent practice. You won't see perfect results in the first week.

Start by committing to 1 weekly session and then book 2-3 sessions per week once you ease into it.

Stay consistent to see noticeable results and record your improvements to boost motivation.

To help you stay motivated, it can be helpful to keep a short journal detailing how you felt before and after your session and record any improvements, such as better posture, reduced pain and more ease in movement.

5. Listen to Your Body & Communicate

Pilates is all about thoughtful movement, so pay attention to how your body responds to each exercise.

If you notice a sharp pain, stop and tell your instructor. Nothing you do in class should produce pain, and as a beginner, it's crucial not to push yourself too far, as you risk getting injured.

There are always modifications available, especially if you've had any previous injuries in your hips, knees or neck.

Over time, you’ll build awareness and feel more confident in your body’s cues.

Ready to Start Your Pilates Journey?

So, can beginners do Pilates?

Absolutely.

Pilates can be adapted to each person individually, offering a path toward strength, mobility, and improved postural alignment.

If you're ready to begin your Pilates journey, Riki would love to support you.

At Pilates with Riki, you can start with a welcoming beginner-friendly class designed to help you feel confident, supported, and strong in your body.

Book your first group class or schedule a private lesson today.