If you’ve started Reformer Pilates and caught the bug, you might be wondering: how often should you actually be doing it?
Once a week? Three times? Every day?
For most people, 2 to 3 classes a week is a good target. It gives you regular exposure, time to recover and plenty of opportunity to build strength, refine your technique and build strength, refine your technique and progress.
But there’s no magic number. The right frequency depends on your experience, goals, other exercise and, importantly, what you can realistically fit into your life.
What did Joseph Pilates recommend?
Joseph Pilates, the German-born creator of the Pilates method, developed his approach to exercise in the early 20th century before opening a studio in New York with his wife, Clara, in the 1920s.
He was a big believer in regular training.
In his 1945 book Return to Life Through Contrology, he recommended performing his exercises four times a week for three months.
And then there’s perhaps his most famous quote:
“In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a whole new body.”
The language may be more than 80 years old, but the idea behind it still feels relevant.
Pilates is something you learn over time.
Your first few visits might be spent figuring out the springs, the carriage, the terminology and where exactly your feet are supposed to go.
Then things start to click.
You begin to control the carriage more smoothly. Exercises that initially felt difficult become more manageable. You understand corrections more quickly. Your balance and coordination develop, and you become increasingly aware of what your body is doing.
Over time, you can start to feel very different in your body.
You don’t need to count down to session number 30. The principle is simply a good one: give Pilates time to do its thing.
So, is Reformer Pilates once a week enough?
Absolutely.
If you love Pilates but also run, cycle, lift weights, play sport or take other classes, one weekly class can sit very happily within a varied exercise routine.
It can also be a good starting point if you’re completely new.
With seven days between visits, however, it may take a little longer for unfamiliar exercises and techniques to become second nature.
If Pilates is one of your main forms of exercise and you’d like to develop further, adding a second weekly class can help.
Why do we recommend 2 to 3 times a week?
For many people, 2 to 3 classes is the sweet spot.
It’s frequent enough for your body and brain to remember what you did last time, while still leaving space for recovery and other activity.
After more than 16 years of teaching Reformer Pilates, we’ve seen the difference regular practice can make. As exercises become more familiar, you have more opportunity to focus on what matters in our classes: control, precision, and technique.
You become more comfortable moving in time with the music. You respond to corrections more instinctively. Your technique becomes more precise. And as your strength, control and confidence develop, you may also feel ready to progress through our class levels, from Beginner or L1 through to L3 Up-Tempo.
Regularity gives you the chance to build on what you’ve already learnt rather than starting each time afresh.
“Two or three times. Once a week is better than nothing, obviously, but repetition is important. The more regularly you come, the more things start to click.”
What if you’re a beginner?
You don’t need to go from zero Pilates to four classes a week just because Joseph Pilates said so.
Start where you are.
If you’re completely new, one or two classes a week can be a good place to begin while you learn how the equipment works and get comfortable with the foundations.
At Tempo 301, you can start with a Beginners Workshop or Level 1 class, then increase your frequency as your confidence and experience grow.
If two feels great and your body is recovering well, try adding a third.
There’s no need to rush it.
Can you do Reformer Pilates every day?
Potentially, but you don’t need to.
More doesn’t automatically mean better. Your body still needs time to recover, particularly after a challenging class.
Your wider routine matters too.
Three Pilates classes alongside running, strength and plenty of walking is very different from Pilates being your only structured exercise that week.
It’s also worth remembering that one type of training doesn’t have to do everything. UK physical activity guidelines recommend that adults combine strengthening activity with aerobic exercise across the week.
A well-rounded routine is about balance, not squeezing in the maximum possible number of workouts.
How long does it take to notice a difference?
There isn’t a set point when everything suddenly changes, and “results” don’t necessarily begin with something you can see in the mirror.
You might notice that you can control an exercise that previously felt difficult. You can hold your position for longer. Your balance feels better. You understand your instructor’s cues without having to think about them. Or you reach the end of a challenging class feeling energised rather than exhausted.
Visible changes may come with time too, but everyone responds differently.
This is where Joseph Pilates’ 10, 20, 30 idea makes sense.
The difference between session one and session 30 isn’t simply 29 workouts. It’s everything your body has learnt along the way.
Want to know more about what regular Pilates can do? Read our guide to the benefits of Reformer Pilates.
So, how often should you do Reformer Pilates?
For most people, 2 to 3 Reformer Pilates classes a week is a good starting point, although the right frequency depends on your experience, goals and other activity.
Once a week is still worthwhile, particularly alongside other forms of exercise. If you’re new, you may prefer to start with one or two classes and build from there. More frequent classes can also work well, particularly as your strength, confidence and experience develop.
Ultimately, there’s no perfect number. The best routine is one you enjoy, feel good doing and can maintain over time.
Ready to see what consistency can do?
Our October Studio Offer gives you 30 classes for £480, which works out at £16 per class, valid for 13 weeks.
Use your classes across Reformer Pilates at E1 | Shoreditch, E8 | Hackney and SE17 | Elephant & Castle, plus Strength, Mat and Yoga at SE17.
30 classes. 13 weeks. What could consistency do for you?
