How Often Should You Do Pilates | ProPilates (2024)

Like any developmental program, Pilates requires repetition, correction, and practice. It takes time and discipline for the body to respond and adapt to long-term, sustainable changes. For the best results, you should do Pilates frequently to make changes in your nervous system that translate to strengthened muscles, tendons, and ligaments.

People of all ages and fitness levels can practice Pilates to improve their flexibility, strength, and coordination. Pilates can also help promote relaxation and help you reach your weight loss goals. The key is consistently attending Pilates classes each week.

Taking private sessions with an experienced ProPilates instructor will make all the difference in the world when it comes to getting results and achieving your goals! Here’s how often you should practice Pilates to build physical and mental strength.

How Long Does It Take to See Results from Pilates?

How soon you see results from Pilates depends on factors like your fitness level, goals, and consistent practice. Still, most people start seeing results within a few weeks.

Pilates can help you improve flexibility, build strength, or lose weight. As a mind/body approach to fitness, Pilates will make you feel and look better! Pilates is more than a workout. Practicing Pilates promotes overall well-being to create a healthier and happier you.

ProPilates classes are designed to quickly and effectively reshape and strengthen your entire body in 8 weeks when practiced 3 times a week. You must understand the power of proper technique and execution of the Pilates exercises! By committing to Pilates several times a week, you can learn the correct way to engage your core and correct your Primary Movements.

How quickly you build strength can also depend on your body composition and workout quality. Research has shown it can take people 2-4 weeks or 8-12 weeks to build strength. It could take anywhere from 2 to 12 weeks to see results from Pilates.

How Many Pilates Classes to See Results?

We recommend taking Pilates classes 3-5 times a week during the first 4 weeks. After your first 4 weeks, we recommend attending Pilates 3 times a week. Attending Pilates more often in the early stages gives you a greater opportunity to learn how to execute the Pilates exercises correctly. Having a solid foundation will ensure you’re getting a quality workout that will help you see long-lasting results!

Attending just 1 Pilates class a week or attending 3 classes every other week isn’t going to give you results. It is important to prioritize Pilates every week to improve your strength and movement.

How Often Should You Do Pilates to Lose Weight?

How Often Should You Do Pilates | ProPilates (1)

To help you lose weight, you should take Pilates about 3 times a week. Just keep in mind that weight loss doesn’t happen with exercise alone. To lose weight, you need to take Pilates classes, address your nervous system, and eat a nourishing diet.

If your nervous system is stuck in a stressful fight or flight response, your digestion doesn’t operate at full capacity. That means you are wasting precious energy that makes you crave sugary and high-fat foods.

Resetting your nervous system also requires getting enough sleep to help your body recharge and relax. Following an optimum human diet is also essential. This diet includes organic meat, meat, fish, shellfish, eggs, fresh vegetables and fruits, nuts, seeds, and starchy plants.

The good news is Pilates helps improve your mind/body connection. That means Pilates not only helps you reset your nervous system, but it also builds strength and flexibility on your weight loss journey.

How Many Minutes of Pilates a Day to Lose Weight?

To lose weight, you must practice Pilates for at least 50 minutes daily (3 times a week). Along with diet, adults need at least 150 minutes of moderate-intensity exercise a week to lose weight.

All Pilates classes at ProPilates are 1 hour long. If you take 3 ProPilates classes a week, you will actually exceed this minimum and reach 180 minutes of exercise each week! This boost in minutes can help you better achieve your weight loss goals.

How Long Does it Take to Lose Weight with Pilates?

Weight loss is gradual and doesn’t happen overnight. However, you may lose weight more quickly if you are retaining water or inflammation before taking Pilates classes.

Most people will lose 1 to 2 pounds a week after taking Pilates, eating well, and destressing their nervous system. Depending on your weight loss goals, it will usually take months of Pilates classes to reach your desired weight.

Why Am I Not Seeing Results from Pilates?

You will see results if you follow a consistent Pilates routine and rest your nervous system! If you are not seeing results from your Pilates workouts, a lack of consistency is likely to blame.

You must go to your 3 Pilates classes each week to see results. It is also essential to work on your nervous system. Holding in stress will thwart your weight loss attempts and steer you toward food that doesn’t support your body.

If you are only taking a Pilates class here and there, increase the frequency of your Pilates classes and stick to a plan. Prioritizing your diet and mental health can also help you reach your goals.

Contact ProPilates For Your Weight Loss Goals

If you are not seeing weight results from Pilates, ProPilates offers a Pilates Based Weight Loss and Endermologie Program for fast, sustainable results.

This program helps you fine-tune your body and muscles to burn more calories throughout the day. We teach you how to balance your nervous system and provide a simple Nutrition Outline to help you nourish your body. The program also includes Endermologie Anti Cellulite Treatment to help firm stubborn localized fat.

Ready to transform your mind and body with Pilates classes at ProPilates? Learn about our clients’ pilates success and transformation stories to get inspired!

Request an appointment

How Often Should You Do Pilates | ProPilates (2024)


How Often Should You Do Pilates | ProPilates? ›

Pilates is more than a workout. Practicing Pilates promotes overall well-being to create a healthier and happier you. ProPilates classes are designed to quickly and effectively reshape and strengthen your entire body in 8 weeks when practiced 3 times a week.

How often should I do Pilates to see results? ›

It can also help you lose weight and tone your body. However, like any exercise routine, the results you get from Pilates will depend on how often you do it. If you want to see noticeable results from Pilates, you need to be consistent with your workouts. This means doing Pilates at least 3-4 times per week.

Is it good to do Pilates every day? ›

Joseph Pilates recommended that Pilates exercises be performed every day. And the great thing about Pilates as an exercise modality is that you can perform it every day and still rest certain areas of the body (if desired).

Is 20 minutes of Pilates a day enough? ›

Is 20 minutes of Pilates a day enough? If you're following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape. And if the alternative is not doing Pilates at all, then it's even better (you gotta work with what you've got).

How many times a week is good for Pilates? ›

Because Pilates is a low impact exercise, it can be done more frequently than other forms of exercise as it doesn't require as much recovery between sessions. If Pilates is your only form of exercise, we recommend 2-3 sessions per week, ideally with a mix of equipment Pilates and mat-based Pilates.

How quickly can Pilates change your body? ›

While individual experiences will vary, many people begin to notice physical improvements within a few weeks of consistent Pilates practice (usually the initial results within about 3 weeks) This is because even in the first few weeks, your ability to activate the correct muscles and be aware of your posture begins to ...

Does Pilates help belly fat? ›

Does Pilates help you lose belly fat? Pilates Prahran can definitely help you lose belly fat, but it's important to note that targeted weight loss is not possible, meaning that if you want to lose belly fat, you'll need to aim for overall weight loss.

Can you get fit just doing Pilates? ›

It's possible to strengthen, improve flexibility, and sculpt with Pilates—but as we'll soon see, it's typically not enough on its own to achieve significant muscle gains. At any rate, Pilates helps to maintain muscle since it's a form of resistance training, Aditi notes.

Should I do Pilates in the morning or at night? ›

The unique movements in a pilates routine are perfect for increasing blood flow through your body which increases oxygen and nutrients to your body and brain. Therefore, when you take a morning pilates class, it boosts both your body, mood, and mind for hours, leaving you ready to handle the challenges of the day.

Can you overdo Pilates? ›

Overdoing it on Pilates, especially if you're new to working out in general, can over-stress your muscles, particularly if you don't give them ample recovery time before your next class.

What is the 80 20 rule in Pilates? ›

The 80/20 rule simply means: 80% of the effects come from 20% of the things u do. 20% from exercise. It isn't just about the weight loss but actually about the fat loss and muscle gain.

How many calories do 10 minutes of Pilates burn? ›

Additionally, the results showed that you would burn 4 calories per minute with a beginner Pilates workout, 6 calories per minute, and 7.5 calories per minute with intermediate and advanced Pilates workouts, respectively.

What is better, Pilates or walking? ›

Significantly higher carbohydrate metabolism was used during Pilates compared to walking (p < 0.05). Conclusion: The cardiopulmonary responses to a single Pilates session are similar to walking at a speed of 3.2 kph but lower than walking at 4.8 kph.

How often should a beginner do Pilates? ›

Beginners should do 1 to 3 Pilates workouts per week to see results. Research shows improvements in balance, strength, and pain reduction with one to three Pilates sessions per week. Two days per week is better than one, and three is better than two, but beyond that, there's not much benefit.

What should I pair with Pilates? ›

Combine Pilates with strength training.

The two complement each other since Pilates helps with posture and endurance and is also a great method to exercise the body outside of weight-training sessions intended to build muscle.

How long should a Pilates session last? ›

Pilates classes typically take 45 minutes to an hour, but you can do fewer moves in less time. You'll get stronger, more sculpted muscles, and you'll get more flexible. You may also have better posture and a better sense of well-being.

Is it better to do Pilates in the morning or at night? ›

Improved Metabolism: Exercise has been proven to raise your metabolism, so the earlier you workout, the longer you'll enjoy a metabolism boost throughout the day. Fewer Distractions: The morning is great for conducting Pilates exercises in peace and free from distractions.

Why am I not seeing results from Pilates? ›

One of the main reasons you may not be feeling or seeing the results of your Pilates workouts is your consistency, or lack thereof. While you may be getting some benefits from yo-yoing from 5 classes one week, to a two week break, you'll find far greater results from building a solid foundation from the get go.

Is Pilates and walking enough exercise? ›

If done right, you can achieve amazing results with just pilates and some walking. Of course, your goals also depend. But for relatively any person who doesn't want to look like a big strong person, pilates and walking is the way to go.

Is Pilates enough of a workout? ›

It's possible to strengthen, improve flexibility, and sculpt with Pilates—but as we'll soon see, it's typically not enough on its own to achieve significant muscle gains. At any rate, Pilates helps to maintain muscle since it's a form of resistance training, Aditi notes.


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