What is Pilates?

My gross understanding was that Pilates had a lot of the benefits of yoga without the spiritual side. From looking at the machines involved I used to think that it was pretty useless, but then i did some digging and discovered that my mother used to do it at her gym before the fancy machines were introduced. The Pilates Method was developed by Joseph Pilates during the 1920s, he began to attach springs to hospital beds for bedridden patients to be able to practice Contrology. That was the first iteration of “equipment”, that eventually inspired the development of the Cadillac and then eventually the reformer. Contrology itself was created without equipment. So, mat Pilates came first. Thanks to clever marketing and equipment-based intrigue, most Pilates studios today utilise a reformer as the most common way of taking a class. So Pilates is essentially a system of repetitive exercises performed on a yoga mat or other equipment to promote strength, stability, and flexibility. Pilates exercises develop the body through muscular effort that stems from the core. The technique cultivates awareness of the body to support everyday movements that are efficient and graceful. 

Is it worth it?

Pilates alone doesn’t make for a well-rounded exercise routine. It’s not cardio, and it builds strength but not muscle (in my mind those are two different things). Pilates can’t and shouldn’t be your primary exercise unless you have a condition that prevents you from more common types, such as weight lifting and cardio. Another caveat is if you like the sessions and find it encouraging then you absolutely should take classes. Any exercise is better than no exercise. If you feel shy at the gym but feel encouraged in a Pilates studio, then by all means, get it! You can also look out for women only Pilates session which are way better in my opinion.

I switched from an even weight lifting/cardio split and I was at my trimmest and felt good in my body but two- three times is enough to get you the main Pilates benefits. For example, the greater core strength, better mobility, better mind-body connection. You can actually get a similar effect from strength training if you know how to breathe and how to safely engage in a full range of motion, but I understand Pilates is specifically built for these benefits:

  1. Progressive overload: Progressive overload refers to lifting more weight over time. If you don’t do this, you will generally plateau. Similarly, in Pilates, you have springs that has a pretty firm cap. You could go heavier on chest expansions but going from two heavy springs to three on this movement is a pretty big jump. Slow progressive overload is difficult to achieve in Pilates and so you won’t progressively overload at all.

  2. Repetitions: Continuing with the chest expansion example, in class we’d maybe do two or three repetitions. Pilates focuses more on quality, not quantity which is beautiful in terms of form and technique, but that means progress is excruciating slow. I think I’d feel differently if Pilates movements did the traditional 12 reps and 3 sets breakdown, but I understand it’s more about choreography and less about reaching fatigue.

  3. Fatigue: In Pilates you will tremble, shake, it will not be for the faint hearted and you will sweat. But I’ve never, ever reached failure in the traditional sense. Sometimes I couldn’t hold a single-leg shoulder bridge on the reformer not because the exercise was hard but because my muscles were so fatigued I couldn’t go any longer.


I sometimes reached fatigue in the cardio classes, but I never experienced the Delayed Onset Muscle Soreness that would tell me my muscles were knitting back together stronger. It might been because I’ve been weight training for years and so my muscles were already “strong”. Be prepared for this if you are due to work the following day.

You don’t need to do Pilates seven days a week to achieve a toned physique, improve or strengthen your core and that two to three times a week is sufficient to yield progress. Lots of Pilates newbies expect to achieve a thin-dancer-turned-Pilates-instructor-Yogi-adjacent-physique from doing ONLY Pilates but that’s not necessarily the result people will achieve from Pilates alone, which is also misleading. Nuance, people. Your mental state, eating habits, sleeping habits and overall outlook in life impacts your body. 

Pilates for weight loss?

If your goal is to keep lean then no. Staying lean involves consuming fewer calories than you use up, and Pilates doesn’t use up nearly as much as other forms of exercise It’s made my core much more stronger but this is a blend of going to the gym too.

Personally I will most likely buy the whole apparatus and do it at home one day. For me, it's not enough - Pilates alone doesn't build the kind of muscle I strive toward. I lift several days a week, and do Pilates on my active rest days. If you’re new take into account the following:

  • Buy gripped socks

  • Don’t compare yourself to anyone in the room

  • Do it at your own pace

  • Breathe

  • Check if the instructor is qualified if not find another studio

  • I’d recommend a all female only Pilates class, if you’re a female

I would strongly recommend that if you start your Pilates journey to book a private session. That way you can work with an instructor who may see any alignment goals you will need to work on. Who can teach you how to isolate your core and move from those muscle groups, with this knowledge and learning your own body mechanics you can integrate that into any other exercise routine you choose. Remember Pilates is a very individualised system, your journey will be different from another.

I hope that helps and wish you luck on your journey!