Starting Pilates can feel a bit intimidating, particularly if you’re unsure which movements matter most or how to structure a session. In those first few classes, it’s common for beginners to have more questions than answers.
In this article, Diana Wright, National Group Fitness Manager, breaks down everything you need to know about beginning Pilates, including which exercises are most effective for building strength and flexibility, and how to create a routine that challenges you without feeling overwhelming.
Quick Summary
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Low-impact, accessible exercise: Pilates uses controlled movements on a mat or equipment like the Reformer to build strength and flexibility while being gentle on the joints and suitable for most people.
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Core strength is the foundation: Pilates primarily strengthens the deep core muscles that support the spine, improving posture, balance, stability, and everyday movement awareness.
- Ideal for older adults or people with joint concerns: Pilates is especially beneficial for over 60s in, improving mobility, balance, confidence, and strength.
- Different styles for different goals: From Mat Pilates for beginners to Reformer, Clinical, and Contemporary styles, Pilates offers options for general fitness, strength training, rehabilitation, or structured classical practice.
What is Pilates?
Pilates is a low-impact form of exercise that focuses on making deliberate, controlled movements either on a mat using your own bodyweight, or on equipment like a Reformer which uses springs to add resistance.
Rather than working through movements quickly, Pilates asks you to slow down and focus on control, precision and breathing. It's built around strengthening your core, so most exercises are centred on your abs, back and hips, with the rest of the body working from that stable base.
Because it's low-impact, it's gentle on the joints too, which makes it a good fit for most people, whatever your starting point with exercise.
What are the benefits of Pilates?
Pilates works several muscle groups, including your core (abs, back, hips) and trunk (inner thighs, outer thighs, and back). When done regularly, this can have a knock-on effect on how you move day to day. Most people notice improvements in posture, balance and overall mobility, along with a better awareness of how they sit, stand and walk.
It's also a great full-body workout, all while staying low-impact. That makes it a good option if you're managing joint discomfort or simply prefer a gentler style of exercise, without it being any less effective.
Beyond the physical, Pilates encourages you to slow down and focus on your breathing and movement, which many people find helpful for reducing stress and building a stronger mind-body connection. Whether you're returning to exercise after time away or trying it for the first time, the benefits build steadily the more consistently you practice.
The different types of Pilates
There are five main types of Pilates, each suited to a different starting point and goal. Some are built for complete beginners with no equipment needed, while others involve specialist machines or a more structured approach. Here's a quick rundown of each, so you can find the one that fits where you're at.
Mat Pilates
Mat Pilates is the most accessible starting point and a great choice if you're new to the practice. It uses your own bodyweight for resistance, so all you need is a mat and some floor space. Movements are performed lying, sitting or kneeling, focusing on controlled core engagement and breathing. It's beginner friendly, doesn't require any equipment familiarity, and gives you a solid grounding in the core principles before trying other styles.
Reformer Pilates
Reformer Pilates uses a spring-loaded machine with a sliding carriage to add resistance to your movements. It offers a wider range of motion than Mat Pilates and can be adjusted to feel gentler or more challenging, depending on how the springs are set. It's a popular alternative to traditional weight training, and your instructor will guide you through the setup, so no prior experience with the equipment is needed.
Classical Pilates
Classical Pilates follows the original sequence of exercises developed by Joseph Pilates, performed in a set order using traditional principles. It's a more structured, disciplined approach, with each movement building on the one before it. If you enjoy routine and want to understand Pilates the way it was originally taught, Classical Pilates offers a clear, consistent framework to work through at your own pace.
Contemporary Pilates
Contemporary Pilates takes the same core principles as the Classical method and updates them using modern research into movement and anatomy. Instructors often adapt exercises to suit individual needs, making it a flexible option if you have specific goals or areas you want to focus on. It tends to feel less rigid than Classical Pilates while still building the same core strength and control.
Clinical Pilates
Clinical Pilates is typically used by physiotherapists as part of rehabilitation programmes, often following an injury or surgery. Exercises are tailored closely to your individual needs and monitored by a trained professional. If you're managing a specific physical concern, it's worth speaking to an instructor first to see whether Clinical Pilates, or a modified version of another style, would suit you best.
What to expect in your first Pilates class
Walking into your first Pilates class can feel a little daunting, especially if you're not sure what the format looks like or how you'll keep up. The good news is that Pilates classes are built with beginners in mind, and there's no expectation that you'll get everything right straight away.
A typical class at Village Health & Wellness Clubs runs for 45 minutes to an hour. You'll move through a series of controlled exercises, either on a mat or using equipment like the Reformer, holding certain positions and breathing rhythmically as you go. It's less about pace and more about control, so you won't be rushed through movements or expected to keep up with anyone else in the room.
If you're new, let your instructor know before the class starts. They'll be able to modify any moves that feel too challenging and keep an eye on your form throughout, so you can build confidence at your own pace.
A few terms you might hear:
Your instructor may use some Pilates-specific language during class. A few common ones:
Powerhouse – the centre of your body, where most of your movement and control comes from.
Neutral spine – your spine's natural, relaxed curve, used as a reference point for many exercises.
Table top – lying on your back with your legs bent at a 90-degree angle, knees over hips.
You don't need to memorise these before your first session. Your instructor will talk you through positioning as you go, so the terminology will start to feel familiar naturally.
Pilates for over 50s
Pilates is a great fit if you're over 50 and looking for a way to stay strong, mobile and connected to your body, whatever your starting point with exercise. The controlled, low-impact nature of the movements means you can build real strength and flexibility without putting unnecessary strain on your joints.
Regular practice can help with:
- Better balance and coordination
- Greater mobility and joint flexibility
- Improved posture and everyday movement
- Increased overall strength
- A stronger sense of confidence in how your body moves
One of the best things about Pilates is how adaptable it is. If certain movements don't feel right for you on a given day, your instructor can modify them, so you can keep showing up and building on your progress without needing to push through discomfort.
It's also a great social way to exercise. Many people find that group Pilates classes become as much about the people and the routine as the workout itself, making it an easy habit to stick with.
Quick Tips For Pilates Newcomers
Take your lead from other class members. Try to position yourself with someone on your left and right so that you can follow their movements no matter which way you're facing.
Stand towards the front so that you have a clear view of your instructor, and of yourself in the mirror. This way, you can see how your body is moving and where you need to correct that posture.
One of our members who enjoys Pilates in Edinburgh suggests;
"Dress for comfort not style! Take a bottle of water to stay hydrated and bring a sweat towel. It can get warm in the studio once we get going."
Ready for more? Book your Pilates class online via the Village Gym App.
Frequently asked questions
What do you wear to a Pilates class?
Wear something close-fitting that lets your instructor see your posture and movement clearly, and be able to correct you if necessary. Loose clothes can get in the way during floor work, and might not be suitable for all types of movements.
Leggings or fitted shorts with a fitted top work well. Bare feet or grip socks are both fine; if you'd like grip socks, ones with rubber soles help prevent slipping.
What should you bring to a Pilates class?
Just water and, if you have one, a small towel. Studios can warm up once the class gets going.
Most equipment is provided, so you won't need to bring a mat or props unless the class or your instructor tells you otherwise, though it can be nice to have your own.
If it's your first session, arrive a few minutes early and let your instructor know you're new so they can point you in the right direction.
Is Pilates hard as a beginner?
Pilates can feel unfamiliar at first, but it is designed to be approachable. You'll be doing small, controlled movements rather than anything high-intensity.
Your instructor can modify exercises for you as needed, so there's no expectation to keep pace with anyone else in the room. Most people find it becomes more comfortable within their first few sessions, as all the muscles get used to being worked.
How often should beginners do Pilates?
Once or twice a week is a good starting point while you get used to the movements. This allows your muscles to get stronger while also leaving plenty of time for recovery.
You can always build up from there as it starts to feel familiar. There's no fixed schedule you need to follow, and going at your own pace is always ideal.
What should I eat before a Pilates class?
A light snack an hour or two beforehand is usually enough, something like yoghurt with fruit, or a small handful of nuts. You don't need to eat a big meal, as Pilates is low-impact and doesn't demand the same fuelling as high-intensity training.
Can I Teach Myself Pilates?
Of course! If you’re curious about this type of exercise but want to familiarise yourself a bit before going to a class, there are a ton of resources available online to help you on your way.
The best way to learn, however, is often with the support of a group and a dedicated coach. And our Pilates classes are beginner friendly!