The Ideal Schedule for Pilates Workouts

Two women with pilates instructor
Image Source / Getty Images

Pilates offers many benefits, such as increased strength and flexibility. It can also improve your stability and balance, primarily because its movements rely heavily on the core. But how often should you do Pilates?

The ideal Pilates workout schedule for you depends, in part, on your fitness goals, and can range from once a week to every day. Understanding the benefits of both once-weekly and more frequent sessions can help you select the schedule needed to achieve your desired Pilates results.

Pilates and Your Fitness Goals

Your reasons for doing Pilates can influence how often you decide to do these exercises. Someone who is seeking to lose weight, for instance, may benefit from a different schedule than an avid runner who is looking for cross-training activities or a person striving to improve flexibility.

Or maybe you want to do Pilates as part of your strength training routine. The resistance provided in these exercises can increase muscle strength while developing more efficient bodily movements via greater awareness, increased relaxation, and a more positive mindset.

In this way, Pilates offers a multidimensional approach, incorporating body awareness, functional bodily alignment, breath, and coordination. This keeps your workouts interesting while shifting your focus to these areas.

Consider what Pilates results you are trying to achieve. This will help you create a schedule best suited to help you reach your goal.

Benefits of Once-Weekly Pilates

While it may seem like one session of Pilates per week isn't enough to provide any real benefits, research suggests otherwise. For example, one study found that once-a-week Pilates sessions helped improve body awareness while also increasing muscle mass, core strength, balance, and flexibility.

Other research suggests that once-weekly sessions can help people with non-specific chronic low back pain. Researchers reported that 72% of the participants in the once-a-week group had complete improvement in their symptoms after six weeks, with 30% citing improvement after the first week.

Benefits of More Frequent Pilates Workouts

In his book, Return to Life Through Contrology, Joseph Pilates suggests that the best results are achieved by practicing his method at least four times per week. However, performing workouts less frequently can still provide results.

For example, in a 2020 study, participants performed Pilates twice a week for 20 weeks. Researchers found significant differences in their beginning and ending skinfold measurements and body fat percentages, concluding that twice-weekly sessions can "positively influence changes in body composition."

A 2013 study sought to discover the effects of doing Pilates three times per week. After six months, these subjects had more strength in their upper and lower body, greater lower body flexibility, and improved aerobic endurance. They also had better physical mobility.

Creating Your Pilates Workout Schedule

In addition to deciding the number of Pilates sessions you'll do per week, there are other factors to consider as well. It's important to add variety to your workouts so they don't become monotonous or cause burnout. Doing an easy Pilates session one day, followed by a more challenging class the next day, gives your muscles time to heal.

Home vs. Studio Workouts

You can do Pilates at a studio or in your own home. If you go to a studio, the trainers there can help you create a Pilates workout schedule and routine based on your fitness goals. They can also work with you to ensure that you use proper form.

If you want to design your own home workout, it is important to follow balanced workout guidelines and not focus on just one body area (abs, for example). Starting with a proper warm-up and finishing consciously can also both lead to a more satisfying Pilates workout.

Mat vs. Equipment Workouts

Some Pilates exercises are performed on a mat. Others use additional equipment, such as the magic circle, exercise balls, and fitness bands.

One benefit of Pilates mat exercises is that you can do them anywhere. As long as you have the mat, you are ready to go. But using other Pilates equipment can provide greater amounts of resistance, which is beneficial for strength and strong bones.

If you do Pilates at home, many online videos are available. Some are based purely on mat exercises but many also include workouts with the smaller pieces of Pilates equipment that you can purchase for home use.

Incorporating Cardio

While Pilates offers quite a few benefits, a comprehensive fitness program also includes cardio or aerobic exercise. Adding this form of exercise can help reduce your risk of heart disease, improve lung function, and lead to healthier blood pressure and cholesterol levels.

When creating your Pilates workout schedule, work in aerobic activities such as walking, biking, and swimming. This provides a more complete exercise program, offering you even more health benefits.

Pilates Workout Length

A full Pilates mat workout is approximately 45 minutes long. However, you can still gain some benefits by performing a shorter Pilates workout. Joseph Pilates suggested that committing to regular 10-minute sessions can boost circulation, helping you to reduce both mental and muscular fatigue, while also improving brain function.

Aim to do a full workout when you can, but a shorter Pilates workout can be better than no workout at all on days when you are limited on time.

Frequently Asked Questions

How often should you do Pilates reformer classes?

If you take a Pilates reformer class, attending two or three days a week is often sufficient. However, this can change depending on your workout goals.

Is it okay to do Pilates every day?

Though you can do Pilates every day, this may be difficult if you have a busy schedule. Plus, doing any type of exercise daily may increase your risk of boredom while also potentially increasing your risk of overtraining.

If you decide to do Pilates every day, be sure to keep your workouts balanced and varied. It is also important to vary the intensity and focus of your workouts. This is not just because your body needs rest time to recuperate and build stronger muscles, but because Pilates is about keeping the mind engaged with the body.

A Word From Verywell

When creating your ideal Pilates workout schedule, devise one that works with your lifestyle and helps you meet your specific fitness goals. While three or four workouts per week may be ideal, two or even once-weekly sessions can still offer health benefits.

Was this page helpful?
7 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Tolnai N, Szabo Z, Koteles F, Szabo A. Physical and psychological benefits of once-a-week Pilates exercises in young sedentary women: a 10-week longitudinal study. Physiol Behav. 2016;163(1):211-8. doi:10.1016/j.physbeh.2016.05.025

  2. Adams M, Caldwell K, Atkins L, Quin R. Pilates and mindfulness: a qualitative study. J Dance Educ. 2012;4:123-30. doi:10.1080/15290824.2012.636222

  3. da Silva M, Miyamoto G, Moura Franco K, dos Santos Franco Y, Nunes Cabral C. Different weekly frequencies of Pilates did not accelerate pain improvement in patients with chronic low back pain. Brazil J Phys Ther. 2020;24(3):287-92. doi:10.1016/j.bjpt.2019.05.001

  4. Pilates J. Return to Life Through Contrology. 1960.

  5. Garcia-Pastor T, de Baranda P, Aznar S. Effects of a 20-week Pilates method program on body composition. Rev Bras Med Esporte. 2020;26(2):130-3. doi:10.1590/1517-869220202602156503

  6. Kovach M, Plachy J, Bognar J, Balogh Z, Barthalos I. Effects of Pilates and aqua fitness training on older adults' physical functioning and quality of life. Biomed Human Kinet. 2013;5:22-7. doi:10.2478/bhk-2013-0005

  7. Cleveland Clinic. Aerobic exercise. Updated July 16, 2019.