Pilates for Beginners: Get Started With This 4-Week Training Plan

Pilates is a great workout method for people of various ages and fitness levels. Despite it being a relatively approachable form of exercise, those who have never practiced it may encounter a learning curve.

If you’re a beginner to Pilates, no sweat. We have you covered with background intel about this low-intensity exercise, including what to wear, how to lower your risk of an injury, and a four-week training plan to ease you in.

Athlete and trainer Joseph Pilates created the exercise technique, which dates back to the beginning of the 20th century. Pilates includes 50 specific movements designed to boost physical fitness by improving flexibility, strength, balance, and more.

How Often Should I Do Pilates?

Beginners to Pilates certainly can do the exercises daily. But you don't have to in order to start reaping the health benefits of this muscle-boosting workout. Heather Milton, CSCS, a board-certified clinical exercise physiologist with NYU Langone Health in New York City, recommends starting with one or two Pilates workouts a week.

For a balanced exercise regimen, think of these sessions as complementary. That means you can do them in addition to other cardio and strength-training workouts throughout the week, Milton says.

The Ideal Length of a Pilates Session

The short answer to the question of how long a Pilates session should be? It depends. “If it’s your first time trying Pilates, I would encourage you to aim for at least 20 minutes and slowly increase as you become more familiar and comfortable with the structure of classes,” says Bianca Wise, an Australia–based Pilates instructor with Alo Wellness Club.

Milton says you should see your efforts start to pay off within about two months. “When you start, it's a lot of neuromuscular education — so, training the nerves to activate the right muscles,” she says. “You can see improvements within six to eight weeks. And that's when you're doing it consistently: about one or two times a week.”

The Best Type of Pilates for Beginners

Some Pilates classes include specialized equipment, such as a tower or a reformer. Milton recommends starting with a traditional mat-Pilates class, however.

Since any Pilates class can be intimidating when you’re brand new and unfamiliar with the exercises, getting personal instruction is ideal. That may be one-on-one or in a small class taught by a certified Pilates instructor.

“Getting some private instruction under your belt and understanding the core principles can help set the basis for classes,” says Jesse Barnett, CSCS, a New York City–based Pilates instructor and a personal trainer with Physical Equilibrium. “You'll know how to handle yourself in the class.”

In larger classes, the instructor may not be able to give each student personal attention needed to correct form.

If private instruction is out of your budget, check to see if a studio near your home offers introductory sessions, says Victoria Popoff Ardis, a certified Pilates instructor and owner of Studio V Pilates and Fitness in Modesto, California.

These are often free or offered at a reduced rate and help you get comfortable with the workout.

When you’re considering workout wear for Pilates, prioritize comfort and elasticity, says Barnett. Joggers, shorts, short sleeves, long sleeves, and tanks can all work here, depending on the fabric.

“Anything that you feel allows your body to move through its fullest range of motions and, frankly, that you feel comfortable in, will work,” he says.

Still, wearing baggy clothes can make it harder for the instructor to check your form.

Don’t worry about buying fancy footwear. Barnett prefers going barefoot for Pilates. “The main reason is friction — you never want to feel like your foot is going to slide,” he says. Shoes can also restrict your foot’s full range of motion, he says.

But if you’re not comfortable going barefoot, or if the studio where you’re practicing doesn’t allow it, try socks with grippers on the bottom. “If I were to wear a sock, I’d wear ones with individual toes — that's the closest thing to a barefoot movement and a barefoot feeling,” Barnett says.

If you’re doing Pilates at home, you’ll also want to invest in a few pieces of equipment:

• A mat (the thickness of which comes down to personal comfort)
• One or two yoga blocks
• A foam roller

Regardless of whether or not you’re a dancer, the best way to stay safe and prevent an injury during Pilates is to prioritize perfecting your form. “If you do [the positions] well and do them correctly, they're good for you,” Barnett says. Using incorrect posture and form, however, can lead to trouble, particularly if you’re doing it over and over again.

To get a good grip on your form, start with private instruction, or practice in as small of a group setting as possible, Barnett suggests. “I think [injuries] happen more in class settings because — I don't care how good the instruction is — [instructors] can't have their eyes on you the whole time,” he says.

Another tip to stay safe and injury-free: Pay attention to how your body feels throughout the workout. “You know your body better than anybody else does. So if you're doing a class and something doesn't seem right, flag the instructor or find a modification that works for you,” Milton says.

“You don't really have to warm up — it's sort of built into the process,” Barnett says.

However, if you’re feeling stiff or it makes you feel more comfortable to do your own warm-up, go for it. Doing so definitely can’t hurt. You can do some dynamic stretches for five minutes or so before class. For instance, Barnett says getting into an all-fours position and moving your hips and spine may be helpful for some.

Since Pilates is low intensity, it’s fine to do every day. But you don’t have to do it that often. And adding in other resistance and cardio workouts can help you build a balanced workout regimen.

Some of the experts we talked to suggested starting with Pilates sessions twice a week, perhaps after tougher strength-training workouts. “Pilates can be a great recovery from heavy resistance training,” Barnett says. “They complement each other really well.”

Barnett suggests aiming for 60 minutes for the strength-training workouts, focusing on all the major muscle groups. But if that amount of time feels like too much, start with a shorter workout and then build up from there.

Feel free to adjust the plan below to your fitness level. If you’re a beginner to Pilates or you’re getting back into it after a break, listen to your body, and modify as needed. Also, it’s always a good idea to talk with a fitness professional before starting a new workout program, as the best exercise regimens are tailored to your specific needs, Barnett says.

Ready? Let’s go.

• Whether you’re a beginner to Pilates or you're returning after taking a break, the best way to start a routine is to go slowly and increase over time.
• Pilates works well as a complement to cardio-based and strength-training workouts.
• Pay attention to your form and how your body feels in order to avoid injuries.
• Before starting any workout regimen, speak with a fitness professional to tailor the program to your needs and fitness level.