How Often Should You Do Reformer Pilates?

Have you ever walked out of a reformer Pilates class feeling longer, stronger, and a little bit taller? Well, you're not imagining things!

The Pilates reformer machine helps you build strength and improve your flexibility. Not to mention, it also supports your overall wellbeing. But when it comes to results, one of the most common questions we hear is:

"How often should I do reformer Pilates?"

Let’s break it down in this guide. Whether you're a complete beginner or a seasoned Pilates pro, we've got you covered.

What exactly is reformer Pilates?

Before we dive into frequency, let’s take a quick refresher on reformer Pilates.

Reformer Pilates is a form of Pilates that uses a Pilates reformer machine.

It has a bed-like frame with a sliding carriage, springs, pulleys, and straps. The Pilates machine is designed to add resistance and support to your movements. It helps you engage your core, align your posture, and tone your muscles more effectively than mat Pilates.

Unlike many other strength workouts, reformer Pilates works multiple muscle groups at once. It involves slow, controlled movements that focus on alignment and breath. It’s gentle on the joints, yet deceptively challenging. This makes it perfect for all fitness levels.

So, how often should you do reformer Pilates?

The answer depends on your goals, lifestyle, and current level of fitness.

Let's explore a few common scenarios to help guide you.

1. If you’re a beginner: Start with 1–2 times per week

If you're new to the Pilates reformer, ease into it. One to two sessions per week is ideal to start building a solid foundation.

Why? Your body needs time to get used to the movements and resistance of the reformer Pilates machine. Even though it's low-impact, reformer Pilates works out muscles that you might not be used to.

Pro tip: Focus on mastering the fundamentals before working out more often. These include breathing, core engagement, and alignment. You’ll see better long-term results by taking this approach.

2. If you’re looking to build strength or tone up: 3 times per week

Are you looking to gain more noticeable muscle tone and strength? Then aim for three sessions of reformer Pilates per week.

At this frequency, you can give your body enough time to recover between sessions. And you're also creating consistent muscle strengthening at the same time.

It doesn't matter whether you're at home or a studio. Regular workouts on the Pilates reformer machine can help improve your:

• Core strength and stability

• Arm and leg definition

• Posture and spinal alignment

• Total-body awareness and control.

It’s a sweet spot for those looking to level up their fitness without burning out.

3. If you’re rehabilitating or managing chronic pain: 1–3 times per week (with professional guidance)

The beautiful thing about reformer Pilates is that it helps people in recovery or in pain.

If this is you, stick to 1–3 sessions per week. This should be under the guidance of a trained instructor or physiotherapist as well.

The Pilates reformer lets you perform low-impact modifications of exercises. And this can support your joints and help retrain movement patterns in a safe way.

Also, remember: slower doesn’t mean less effective. In rehab, slower and more intentional movements actually lead to more effective healing.

4. If you want to cross-train with other workouts: 2–3 times per week

Do you love running, weightlifting, HIIT, or yoga? Great! Reformer Pilates is an excellent way to complement just about any workout routine.

It's great for your cross-training routine because it:

• Strengthens your stabiliser muscles

• Reduces injury risk

• Helps you recover from other high-impact workouts.

If you’re cross-training, then 2–3 reformer sessions a week will be enough. That can bring balance to your body and improve performance in other fitness areas as well.

5. If you’re in it for the long haul: 2–4 times per week

Maybe you're a Pilates lover for life (we get it!).

Do you regularly maintain your fitness and just love how you feel after a Pilates session? Then working out 2–4 times per week should be sustainable and effective for you.

This frequency keeps your posture aligned, core strong, and body feeling supported. It’s also so good for your mental health. Pilates is like a moving meditation that reduces your stress level.

What if you do reformer Pilates every day?

You could do daily reformer Pilates. But should you?

Daily reformer Pilates is generally safe for seasoned practitioners. This is especially if you're alternating your intense workouts with lighter recovery-focused sessions. But it’s important to listen to your body as well.

Muscles need time to repair and grow, and your nervous system needs rest too. If you start experiencing below symptoms, it might be a sign to dial it back to 3–4 days per week:

• Feeling fatigue

• Soreness that won’t go away

• Loss of motivation in exercising.

Consistency always beats intensity when it comes to long-term results for your health.

Building your reformer Pilates routine

If you're trying to create a schedule that works for your body and lifestyle, here’s a summary guide:

Your goal	Recommended frequency
Pilates beginner	1x per week
Build strength + tone	3x per week
Injury rehab	1–3x per week (guided)
Cross-training	2–3x per week
Seasoned Pilates pro maintaining fitness	2–4x per week

 

Your Pilates reformer machine will meet you where you are.

You might be committing to a new fitness journey or deepening your Pilates practice. Where you are in your journey, there's no “perfect” number. There's only what works best for you.

Final thoughts: Consistency is key

How often you should do reformer Pilates depends on your goals, schedule, and how your body feels.

But here’s the golden rule: The best routine is the one you can stick to consistently.

Even one session per week on the reformer Pilates machine can support healthier living. So don’t stress if you can’t do it all. Just do what you can, when you can, and celebrate every win along the way.

Are you ready to move smarter, not harder? Pilates reformer is calling you!

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If you're wanting to experience a studio Pilates set-up at home, we've got you covered.

Browse our collection of high-quality Pilates reformer machines at Elite Reformer today. Whether you're a beginner or looking to upgrade, we’re here to help you find the right fit!