Pilates Frequency: Is once a week enough? | Physiotherapy @CAREfirst (2024)

FAQs

Is it okay to only do Pilates once a week? ›

Participating in Pilates once a week can provide significant physical and psychological benefits to individuals of all ages. Although one session a week can be enough to show improvements, it is essential to maintain an active lifestyle and engage in physical activities regularly to maintain optimal health.

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.

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.

How often should I do Pilates? Is it like weight training in that you need to rest your muscles for 48 hours between workouts? Pilates is safe enough to do every day. Initially you may want to do it every day so you get a rhythm and become consistent; then a good goal is to do it every other day.

Reformer Pilates

Reformer Pilates, as suggested, uses the Pilates reformer machine. It is arguably more intense and dynamic than a mat Pilates class as the machine is designed to add resistance to each of the Pilates exercises.

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.

There is no 'best' time to do Pilates. Showing up at all is the best thing you can do. You don't need to change your routine, you just need to find the best time for you. You may find that keeping a consistent schedule helps you show up and makes your body feel prepared.

Once you get into a steady workout habit, how long does it take to see results from Pilates? While individual results may vary, most people can see noticeable body changes within just three weeks. However, those who do Pilates less often may take up to eight weeks to see noticeable results in their bodies.

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.

Pilates is certainly a more intense workout that burns calories faster and produces physical results quicker, so you could make the argument that Pilates is the harder of the two. But again, everything comes down to what you wish to get out of the class and the methods your instructor takes to get you there.

What type of Pilates class is best for beginners? ›

Practicing Mat Pilates helps build a strong, balanced body and increases flexibility. As you progress in your practice, you will notice improvements in breathing, focus, and body awareness. Mat Pilates is perfect for beginners because you only need your own body, a Mat, and some floor space to start.

Matwork Pilates and Reformer Pilates are both excellent practices for improving strength, coordination, balance, flexibility, and mobility. Ultimately, it comes down to your goals and personal preference. If you are brand new to Pilates, we highly recommend starting with Reformer Pilates.

But while you will see benefits from doing Pilates once or twice weekly, exercise experts agree that the ideal is three times a week.

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.

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.

In summary, you can expect to see results from your Pilates practice within a few weeks to a few months, depending on various factors. Remember that consistency, quality instruction, and patience are essential components of your Pilates journey.

Overtraining can inhibit muscle growth, highlighting the importance of rest. If Pilates is the only form of exercise that you undertake, then the general recommendations of 2-3 times a weeks is a great guide.

A single well-planned session every weekend may help to maintain a good fitness level that has been built up through more frequent training, but only if other factors such as your sleep, nutrition and stress levels are optimised. That said, one workout a week is infinitely better than none.

If you're following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape.