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Pilates for Beginners: How to Start and What to Expect

Pilates for Beginners: How to Start and What to Expect

Beginner learning seated Pilates alignment

If you are new to Pilates, start in a small class led by a certified instructor who can see you and correct you, and plan on two sessions a week. Videos are fine for a rainy day. But the first weeks are when you learn where your pelvis sits, how your ribs move when you breathe and what “control” feels like, and an instructor’s hands and eyes teach that far faster than a screen can.

This guide covers what beginner Pilates is, how Mat and Reformer differ, what happens in a first class, how often to go, and how to tell whether a studio will suit you for years rather than weeks. We teach beginners every week in downtown Montréal, so we also explain how we do it.

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TL;DR

  • Pilates is a low-impact method built on breathing, centring, concentration, control, precision and flow. Beginners should learn those principles before chasing difficulty.
  • Take your first sessions with a certified instructor in a small, supervised group or in private lessons, so your form is corrected from day one.
  • Two to three sessions a week is the rhythm most experts recommend for noticeable change. Start with two.
  • If you have a chronic condition, a recent injury or are pregnant, talk to your doctor or physiotherapist first.
  • At MTLPILATES, classes are capped at 12 people on the Reformer, last 50 minutes and cost $33 per class.

Table of Contents

What Pilates actually is, and what it is not

Pilates is a system of controlled movement developed by Joseph Pilates. It is low impact and can be modified for almost any body and age, which is why Healthline describes it as suitable for all ages and abilities, with hundreds of exercises that can be scaled up or down.

For a beginner, the useful way to think about it is as a skill, not a workout. The foundational principles are centring, breathing, concentration, precision, control and flow. Movement Dynamic’s FAQ makes the same point: beginners do best focusing on these basics rather than advanced or “sculpt” movements.

Six foundational principles of Pilates

That shapes what you should look for. A class that is fast, loud and built around burning out your legs may be a fine workout, but it is not a good place to learn Pilates. A good beginner class feels slower than you expect. You do fewer repetitions, you pay attention to alignment, and you are told to stop and reset when your form slips.

Pilates is also not cardio in the way running is. Expect deep muscular effort in your trunk, hips and shoulders, not a pounding heart. ReformerPilates.com says the same about first-timers: the effort is muscular rather than cardiovascular.

Mat or Reformer: which is the better first step?

Both work. Movement Dynamic notes that Mat and Reformer classes can both be safely modified for beginners, and that private sessions are a strong way to learn the foundations.

Here is how we see the difference.

Mat Reformer
Equipment Your body weight and a mat A sliding carriage, springs, straps and a footbar
What it asks of you Control without support. Gravity is the only resistance Springs can assist or challenge, so the work can be tuned to you
Good for Learning the vocabulary of the method Feeling alignment and learning to move through full range with support
Watch out for Hard to self-correct alone if you cannot feel what your body is doing Looks intimidating at first and needs an instructor to set springs

Many beginners find the Reformer easier to learn on, because the springs give feedback and support. A movement that feels shaky on the floor can feel clear on the carriage. Others like to start on the Mat because it is simple and cheap. Neither choice is wrong. What matters is that someone qualified is watching you.

If you are curious about the machine itself, our page on the Reformer in Montréal explains how it works and what we use it for.

What happens in your first class

First classes are less mysterious than people fear. Here is a typical sequence.

  1. Arrive early. Ten minutes is plenty. ReformerPilates.com advises telling the instructor it is your first time, and we agree. It changes how we cue you and how we set your springs.
  2. Share your history. Tell the instructor about injuries, surgeries, pregnancy, or anything that flares up. This is the moment to mention a sore lower back or a cranky shoulder.
  3. Learn the setup. On the Reformer, you meet the carriage, the springs, the straps and the footbar. A good instructor shows you each one before you use it.
  4. Breathe and find neutral. Expect to start with breath and pelvic position. It can feel too easy. It is the base everything else sits on.
  5. Work through a short list of movements. Pilates Verdict points out that the best beginner Reformer exercises are a short list, not fifty moves, and that studios start new students with a handful of core movements. We see the same thing: footwork, leg and arm work, and basic trunk work, repeated and refined.
  6. Notice, then ask. Some muscle fatigue is normal. Sharp or radiating pain is not. Tell your instructor straight away, and do not push through it.

Wear fitted, comfortable clothing so the instructor can see your joints and spine. Ask the studio about footwear, since many require grip socks.

If you want a longer walkthrough, we have written one on what to expect at your first Pilates class.

How many classes a week should a beginner take?

This is the question people ask most. The short answer: start with two a week, and add a third once the first two feel comfortable.

Most experts agree that two to three sessions a week gives the consistency needed to see changes in posture, strength and mobility, according to Movement Dynamic. ReformerPilates.com likewise points beginners to two sessions a week.

A realistic plan for the first two months looks like this:

Weeks Frequency Focus
1 to 2 1 to 2 classes Learn the equipment, breathing and neutral spine. Expect to be a little sore
3 to 4 2 classes Smoother transitions, less thinking about setup
5 to 8 2 to 3 classes Longer holds, more control, light progressions

One class a week is better than none and keeps you familiar with the work, but progress is slower because your body has a week to forget what it learned. Four or more a week is not needed as a beginner.

If you want to see how long a commitment might need to be, there is some evidence on the topic for back pain. A 2025 systematic review and meta-analysis of 10 randomized trials (802 participants) found that Pilates reduced chronic non-specific low back pain and disability compared with controls, with the largest improvements in programs lasting 5 to 8 weeks. That does not promise you a result, and it applies to a specific group, but it supports the idea that a couple of months of consistent practice is a fair trial.

Beginner exercises you will probably meet

Whether you start on the Mat or the Reformer, you will meet a small family of movements. These are examples, not a home program. Learn them with an instructor first.

  • Breathing in neutral. Lying on your back, you breathe into the sides and back of your ribs while keeping your pelvis still. It teaches you to separate breath from tension.
  • Footwork on the Reformer. Your feet press against the footbar and you extend and bend your legs. It is a way to learn leg alignment and to feel your hips, knees and ankles line up.
  • Pelvic curl (bridge). You peel your spine off the floor one segment at a time. It builds spinal articulation and hip strength.
  • Hundred. A classic that builds breath rhythm and trunk endurance, usually modified at first.
  • Arm work with straps. You press or pull against spring resistance while your trunk stays steady.
  • Spine stretch and mermaid. Gentle flexion and side bending to open up your back and ribs.

Notice that none of these is about speed. They are about learning to move one part of the body while keeping another still. That separation is the heart of the method.

Choosing a beginner class that will keep you coming back

The wrong first class can put you off Pilates for years. Here are the criteria we would use.

Class size. Small is better. You cannot be corrected if the instructor cannot see you. We cap Reformer classes at 12 people.

Instructor training. Ask what certification the instructor holds and whether it covers the whole system or just one apparatus. Ask about continuing education. Our instructors are certified across the full system, do continuing education every year, and carry their own insurance.

Clear levels. A studio should tell you where a beginner belongs and where you go next. Our schedule is built around levels, from Reformer Foundations to All-Level Reformer and Reformer, Level 3, so you can see the path ahead.

Hands-on correction. In a good studio the instructor adjusts your position, moves a spring, and gives you a cue for the one thing that matters this week.

Style. Be wary of studios that sell mostly sculpting or fat burning. Pilates is a method for moving well. If you want a community of people who practice for years, look for a studio that talks about progression, not just results in thirty days.

If you are planning ahead for a trip, ranked guides to beginner-friendly studios in other cities can help you see what newcomers there tend to look for. The same criteria apply wherever you go.

Choosing a beginner class that will keep you coming back — overview diagram

Safety: when to check with your doctor first

Pilates suits most people, but a few situations call for a conversation before your first class.

  • A chronic condition or recent injury. See your physician or physiotherapist and ask whether Pilates is suitable for your health history and fitness level.
  • Pregnancy or postpartum. Get your care provider’s go-ahead, then look for an instructor with specific experience. We work with prenatal and postnatal clients, and we explain how on our prenatal and postnatal Pilates page.
  • After surgery. If your physiotherapist has cleared you after a knee, hip, shoulder or spine operation, private sessions let your instructor build on their guidance. See Pilates for rehabilitation.
  • Osteoporosis, spinal stenosis or spondylolisthesis. These conditions change which movements are appropriate. Get medical advice and choose an instructor trained to adapt. Our article on Pilates and spinal stenosis explains our approach.

During any class, pain is not a sign of progress. Sharp or radiating pain means stop and tell your instructor. If it continues afterwards, see a healthcare professional.

Perspective: why we start beginners the way we do

We are a classical, full apparatus studio, founded in 2017 by Véronique Lefort, a former ballet dancer with 15 years in the field. That background shapes how we meet new clients.

We do not treat beginners as people to be entertained for 50 minutes. We treat them as people learning a language. In our experience, the clients who stay for years are the ones whose first weeks were slow, precise and well supervised. They understand what they are doing, so they can feel their own progress.

Many of our clients come to us through physiotherapists and doctors, so we are used to people arriving with a history: a back that complains after a day at a desk, a replaced hip, a pregnancy. Beginner Pilates should be able to hold all of that. If a class cannot adapt to you, it is not a beginner class.

We also think the Reformer is only one chapter. Pilates includes the Chair, the Barrel, the Cadillac and the Mat, and a beginner who knows that has a path that does not run out. You do not need to know it on day one. You only need a studio that does.

— Véronique Lefort

Starting at MTLPILATES in downtown Montréal

Our group classes run on the Reformer, the Chair and the Barrel, in English and French. Reformer classes are capped at 12 people and last 50 minutes. Each drop-in class is $33.

For a first visit, we suggest Reformer Foundations, where the focus is on setup, breath, alignment and the core movements. Once you are comfortable, you can move to All-Level Reformer, then Reformer, Level 3, and later try Chair & Barrel or Full System classes. You can see the whole class schedule and levels before you book.

If you would rather learn one on one, or you have an injury, a condition or a pregnancy to work around, private sessions are $100 to $130, duo sessions are $120, trio sessions are $150 and quad sessions are $200. Details are on our private Pilates page. Insurance receipts are available on request for private lessons and duos, so check your plan.

If you want to see how we compare with other options, our page on why choose MTLPILATES lays out our approach.

Who beginner Pilates helps most

Pilates is for every body type and age, and beginners arrive for different reasons. A few examples of how that plays out:

  • Desk workers. If long days downtown leave you stiff, the method trains how you sit, stand and move. See our pages on Pilates for posture and Pilates for back pain.
  • Athletes. Runners, golfers and skiers use Pilates for mobility and control. Our page on Pilates for athletes explains how.
  • Very flexible people. If your joints move more than most, you need strength and control, not more stretching. Our article on Pilates for hypermobility covers it.
  • Adults staying strong as they age. Spine extension, hip mobility and alignment work are all part of the repertoire.

Common beginner mistakes

  • Going too hard too soon. Soreness the next day is normal. Being unable to climb stairs is not.
  • Skipping the breath. If you hold your breath, you are probably gripping. Ask your instructor for a breathing cue.
  • Chasing the “right look.” Every body has its own range. Do your version well.
  • Learning only from videos. They are a good supplement once you know the movements, but they cannot see you.
  • Quitting after one class. The first class is mostly orientation. The second and third are when it starts to make sense.

FAQ

How many beginner Pilates classes should I do a week?

Start with two. Most experts recommend two to three sessions a week for steady progress, and a third class makes sense once the first two feel comfortable. One a week is still worthwhile if your schedule is tight, but you will progress more slowly.

Do I need to be flexible or fit to start Pilates?

No. The exercises can be modified for different levels, and the springs on the Reformer can support you while you build strength. Good instructors adjust the work to you, not the other way around.

Is the Reformer too hard for a complete beginner?

It is not, if you start in a class designed for it. The machine looks complex, but a certified instructor will show you each part before you use it. In our Reformer Foundations class, we focus on setup, breath and core movements, and we keep the group to no more than 12.

Should I see a doctor before my first class?

If you have a chronic condition, a recent injury, or you are pregnant, yes. Ask your doctor or physiotherapist whether Pilates fits your health history. Tell your instructor everything before the class starts, and stop if you feel sharp or radiating pain.

Sources

Pilates for Beginners: How to Start and What to Expect