Everything you need to know before you start Pilates (and are too scared to ask)

You’ll never regret a class

If you’re jumping back into exercise after a long break or injury, or simply want to switch up your training style, Pilates is the perfect way to spice up your workout routine. Here’s what every first-timer needs to know.

If there’s one thing I will never stop praising from the rooftops, it’s the total toning power of Pilates. 

It’s probably the only thing that I’ll voluntarily get out of bed for (before the sun rises), and after years of pulsing, lengthening and engaging my core, I can’t imagine any version of my future self abandoning the habit. 

I even put myself through a teacher’s certification course during the pandemic – not so I could come out the other side a fully qualified teacher, but because I truly just love learning about Pilates movement and the body. 

But current obsession aside, I can still remember feeling completely out of my depth before walking into my first class booking all those years ago. 

Like trying anything new, it’s understandable that diving into the world of Pilates may feel a little daunting – especially if you’ve had a long break from exercise or are used to a completely different style of movement. 

But as someone who has checked off over a thousand classes over the last five years (yes, I really have kept count) one thing I’ve never witnessed during or after a Pilates workout is the look of regret on people’s faces. 

Yes, you’ll probably spot a few sweaty grumbles and sore glutes limping out of the class before you, but just as every masochistic Pilates addict will tell you, it’s all part of the ritual. Before long, you’ll be smiling your way through your instructor’s wicked ab set, racing to book a spot in the same class next week. 

Before long, you’ll be smiling your way through your instructor’s wicked ab set. Image: Getty

Intimidation, begone

One of the unfortunate misconceptions about Pilates (and those who swear by it) is the notion that not everyone can enjoy the workout style. 

If the idea of squatting next to the preppy Pilates front-rowers who seem to be able to hold a plank longer than you thought was humanly possible is holding you back from trying out a class, you need to rethink your approach.

Though it may be listed as a group class, it’s rare in Pilates that you even step outside the confines of your own mat or Reformer machine, and the only interactions you’ll likely have with your fellow classmates are a few desperate glances around the room when your instructor tacks on a few rounds of pulses ‘just for fun’ after a drawn-out series of lunges.  

And if your class is taking place in a studio lined with mirrors, I can guarantee no one is looking at you, transfixed instead on their own reflection and alignment. 

Once you are ten minutes deep into a sweaty plank series, whether your outfit matches or not will be the last thing on your mind. Image: Pexels

What should I wear to Pilates?

It can be easy to fall into the trap of thinking you need to invest in an entire wardrobe of matching activewear sets to truly look the part of a Pilates Princess, but trust me, once you are ten minutes deep into a sweaty plank series, whether your outfit matches or not will be the last thing on your mind. 

Wear whatever you feel comfortable in, but remember even the most basic Pilates sessions can leave you sweating up a storm, so breathable and stretchy materials are always best. 

What should I bring to Pilates?

Always come prepared with a water bottle and sweat towel (especially as the weather warms up). If you’re heading into Reformer class, grip socks are a necessity – for safety and hygiene reasons. 

Always come prepared with a water bottle and sweat towel. Image: Pexels

Understanding the different types of Pilates classes

As the nationwide obsession with Pilates continues to grow, you’ll probably see a range of Pilates-inspired class styles on offer at gyms and studios near you. 

The three most common class styles on offer are:

#1. Mat Pilates

Mat classes are designed to incorporate bodyweight exercises in a fluid sequence of movement. Props are common, but not always necessary. 

#2. Reformer Pilates

Reformer classes take place on a Reformer bed, a large piece of equipment designed to introduce adjustable levels of tension and instability. 

#3. Barre

Barre classes are the lovechild of Pilates and Ballet, with movements largely inspired by the lifting and lengthening style of the dance form. It’s common to spend the majority of a Barre class standing. 

In the name of variety, you’ll probably find your studio’s timetable includes a few cardio, strength or yoga-themed classes. Try not to panic if you find yourself booked into a cardio session – like all Pilates classes, every movement variation is optional and your instructor is there to guide you if you feel like toning anything down (or up!). 

Most studios will also offer pregnancy-safe classes for mums-to-be, with some even offering ‘mums and bubs’ sessions. 

While you should of course try out every type of class to find the styles that best suit you, if you’re completely new to Pilates and want to familiarise yourself with the typical movements and planes of motion, it’s recommended to knock out a few Mat Pilates classes before venturing onto a Reformer machine. 

You should of course try out every type of class to find the styles that best suit you. Image: iStock

What should you tell your instructor?

Most seasoned Pilates instructors will check for injuries and pregnancies before launching into the class warm-up, but in case they don’t, it’s important to flag a few things before the workout starts, such as:

• If you’re pregnant and how far along you are, as well as any movement concerns associated.
• If you’re recovering from any injuries
• If you’re a first-timer 
• If any movement feels ‘off’ or unstable throughout the class

The beauty of Pilates is that every movement can be modified or swapped out for something else. Even the most experienced Pilates lovers have days where their balance is slightly off, or their glutes simply can’t take the added load of ankle weights. Your instructor will guide you through how to best modify a movement without compromising your workout, such as removing or adding a prop for support, changing your positioning, or skipping a bridging set altogether in favour of a well-earned break or stretch. 

The beauty of Pilates is that every movement can be modified or swapped out for something else. Image: Pexels

What is a typical Pilates class structure?

Every class will begin with a slower, warm-up sequence to stretch out any parts of the body that are likely to be used. 

While no two classes are the same, it’s common practice for your instructor to guide you through a lengthy sequence targeting one side of the body only, before repeating it on the other side. Other classes might follow a more structured approach, such as repeated rounds (this is common in Strength or Cardio sessions).

Every class will end with a short cool down and stretch. 

Do I need to use Pilates props?

One of the joys (and sometimes challenges) of Pilates is the incorporation of props. The props are designed to introduce added tension, weight and instability to any kind of movement, sometimes being used for the entirety of a class, and sometimes only briefly. 

The most common Pilates props you find in Aussie studies are Pilates balls, ankle weights, rings, dumbbells, resistance bands and blocks. In a Reformer class, your instructor will tend to rely on the machine’s weighted springs, box and arm straps to spice up your workout, but on the mat, anything goes. 

And trust me, even after five years of classes, my instructors are still finding surprisingly inventive ways to torture my core, glutes and arms with props. 

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How often should you go to class?

How long is a piece of string? Like any form of training, building up your resistance and tolerance for a new style of movement may take some time (and sore glutes). Don’t expect to be able to master back-to-back classes in your first week of Pilates attendance. 

In terms of reaping the benefits of the training, getting yourself to class two to five times a week is recommended. 

If you’re already filling your morning with running training or weights sessions, you may prefer to use your weekly Pilates session as a form of light training and recovery, assisting your body in staying injury-free.

Originally published as Everything you need to know before you start Pilates (and are too scared to ask)