How Often Should I Do Pilates?

As one of Australia’s leading Pilates and somatics training providers, we at Tensegrity Training often hear this question from both newcomers and seasoned practitioners alike. The transformative power of Pilates is well-known – from improving core strength and flexibility to enhancing posture and overall well-being. But to truly reap these benefits, how frequently should you be rolling out your mat or hopping on the reformer on a weekly basis?

The truth is, there’s no one-size-fits-all answer. Your ideal Pilates practice frequency depends on various factors, including your fitness goals, current experience level, and lifestyle. However, understanding some general guidelines and considering your individual circumstances can help you establish a Pilates routine that delivers optimal results.

How Many Times a Week? General Recommendations for Pilates Frequency

While individual needs vary, here are some general guidelines to help you determine how often to practice Pilates:

Beginners: 2-3 times per week

If you’re new to Pilates, aim for 2-3 sessions per week. This frequency allows your body to adapt to the new movements while providing enough practice to see improvements in strength and flexibility. Start with a mix of mat and reformer classes to build a solid foundation.

Intermediate practitioners: 3-4 times per week

As your body adapts and your skills improve, increase your practice to 3-4 times per week. This frequency helps maintain consistency and allows for more challenging workouts. Mix up your routine with different types of Pilates classes to keep things interesting and target various aspects of your fitness.

Advanced practitioners: 4-5 times per week

For those deeply committed to Pilates, practising 4-5 times per week can lead to significant gains in strength, flexibility, and overall body awareness. At this level, you might incorporate more specialised equipment like the Cadillac or Wunda Chair, and even explore advanced techniques such as Pilates-based rehabilitation exercises.

The importance of consistency and gradual progression

Regardless of your level, consistency is key. It’s better to maintain a regular practice of 2-3 times per week than to sporadically attend 5 classes one week and none the next. As Joseph Pilates himself said, “In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you’ll be on your way to having a whole new body.”

Remember to listen to your body and gradually increase your practice frequency. If you’re feeling overly fatigued or experiencing persistent soreness, it may be a sign to scale back or incorporate more rest days into your routine.

At Tensegrity Training, we recommend complementing your studio sessions with home practice. This approach allows you to reinforce what you’ve learned in class and maintain progress between sessions, even if you can’t make it to the studio as often as you’d like.

Different Types of Pilates and Their Ideal Frequency

Mat Pilates

Mat Pilates is versatile and can be practised more frequently. Aim for 3-4 sessions per week, as it’s generally less intense than equipment-based Pilates.

Reformer Pilates

Due to its intensity and the need for recovery, reformer Pilates is best practised 2-3 times per week. This allows your body to adapt to the resistance training and prevents overuse injuries.

Clinical Pilates

For those using Pilates for rehabilitation or managing specific conditions, follow your instructor’s guidance. Typically, 2-3 sessions per week is recommended, but this may vary based on your individual needs and progress.

Combining Different Types

For a well-rounded practice, consider mixing different types of Pilates. For example, you might do 2 reformer classes and 2 mat classes per week. This approach ensures you’re targeting different aspects of your fitness and keeps your routine engaging.

Factors Influencing Pilates Practice Frequency

Personal fitness goals

Your objectives will greatly influence your practice frequency. Are you looking to improve posture, build core strength, or rehabilitate an injury? More frequent sessions may be necessary for faster progress towards specific goals.

Current fitness level and Pilates experience

Beginners may need more recovery time between sessions, while experienced practitioners can handle more frequent workouts. At Tensegrity Training, we assess each client’s baseline to create an appropriate practice schedule.

Time availability and lifestyle considerations

Be realistic about your schedule. It’s better to commit to fewer, consistent sessions than to overcommit and struggle to maintain your practice. Consider factors like work, family commitments, and other activities when planning your Pilates routine.

Other forms of exercise in your routine

If Pilates is your primary workout, you might practice more frequently. However, if you’re combining it with other exercises like running or strength training, you may need to adjust your Pilates frequency to allow for a balanced fitness regimen.

Existing health conditions or injuries

Those using Pilates for rehabilitation or managing specific health issues should follow their healthcare provider’s or qualified Pilates instructor’s recommendations. At Tensegrity, our Clinical Pilates program is tailored to individual needs, often requiring a different frequency than general fitness-focused Pilates.

Realistically, the ideal Pilates frequency is one that you can maintain consistently while making progress towards your goals.

Signs You May Need to Adjust Your Pilates Frequency

Overtraining symptoms

If you’re experiencing persistent fatigue, decreased performance, or mood changes, you might be overdoing it. If this is you, incorporate more rest days.

Plateauing in progress

If you’ve been consistently practising but notice your progress has stalled, it might be time to shake things up. This could mean increasing your session frequency to challenge your body, or it might involve varying your routine with different types of Pilates exercises.

Persistent soreness or fatigue

While some muscle soreness is normal, especially after trying new exercises, persistent pain or fatigue that doesn’t improve with rest could indicate you’re pushing too hard. Consider reducing your Pilates frequency or consulting with one of our Tensegrity Training instructors to ensure proper form and technique.

Lack of motivation or enjoyment

If you’re finding it hard to stay motivated or you’re not enjoying your Pilates sessions as much, it might be a sign to adjust your routine. This could mean reducing frequency to prevent burnout or trying different class types to reignite your passion.

Rapid progress or feeling unchallenged

On the flip side, if you’re finding your current routine too easy and you’re progressing quickly, it might be time to increase your Pilates frequency or intensity. Our instructors at Tensegrity Training can help you find new ways to challenge yourself and continue your Pilates journey.

Tips for Maintaining a Consistent Pilates Practice

Consistency is key to reaping the full benefits of Pilates. Here are some practical tips to help you maintain a regular practice:

Set realistic goals and expectations

Start with a frequency you can comfortably maintain. It’s better to consistently attend two classes a week than to burn out trying to do five.

Find the right Pilates studio or instructor

At Tensegrity Training, we pride ourselves on creating a supportive environment. Finding a studio where you feel comfortable and motivated can make a huge difference in your consistency.

Incorporate home practice

Complement your studio sessions with home exercises. Even a 10-minute routine between classes can help maintain progress and keep you connected to your practice.

Track your progress

Keep a simple log of your Pilates sessions and how you feel afterwards. Seeing your progress can be a great motivator to maintain your practice.

Schedule your sessions in advance

Treat your Pilates sessions like important appointments. Schedule them in your calendar and prioritise them as you would any other commitment.

So How Many Times A Week Should You Do Pilates?

Finding your ideal Pilates practice frequency is a personal journey that evolves with your fitness level, goals, and lifestyle. While general recommendations suggest 2-3 sessions per week for beginners and 3-5 for more advanced practitioners, the key is to establish a consistent routine that works for you.

Remember, quality always trumps quantity. It’s better to have fewer, focused sessions than to overcommit and risk burnout or injury. Listen to your body, be patient with your progress, and don’t hesitate to adjust your frequency as needed.