How Often Should You Do Pilates?
Pilates is now one of the most popular ways to build strength, improve posture, and stay mobile. There’s a good reason for its growing popularity. Whether you’re rolling out a mat at home or heading to your local studio, it’s a form of movement that feels as good as it is effective.
One of the most common questions people ask is: how often should I do Pilates? If you’re a beginner, you might be wondering how to ease into it. If you’ve already made Pilates a regular part of your routine, you may be curious whether you should do more or take more time to rest.
Understanding the best frequency for practising Pilates depends on your goals, experience, and what suits your body and lifestyle.
How Often Should You Do Pilates for General Health and Fitness?
For overall wellbeing, you don’t need to be doing Pilates every day to feel the benefits. In fact, a consistent schedule of 2 to 3 times per week is ideal for most people looking to maintain strength, flexibility, and mobility.
This gives your body time to recover between sessions while still building on what you’ve done in previous classes. Whether you’re doing mat work or reformer, Pilates 2–3 times a week can support good posture, reduce stiffness, and improve everyday movement.
These recommendations also align with the Australian Department of Health’s physical activity guidelines, which advise adults to include muscle-strengthening exercises (like Pilates) on at least two days per week, alongside moderate or vigorous cardio activity for general health[1].
How Often Should I Do Pilates as a Beginner?
If you’re just starting out, it’s best to keep things simple. Begin with 1 to 2 sessions per week, allowing yourself time to get used to the movements, breathing patterns, and equipment (if using a reformer).
Rest days are just as important as your workouts. Your body needs time to adapt and recover, especially as you learn proper technique. Once you feel more confident and your body is responding well, you can gradually increase how often you practise.
Remember: it’s not a race. Start slow, listen to your body, and let your progress guide your pace.
Understanding the full benefits of Pilates can also help you stay motivated as you build a new habit.
Is Daily Pilates Too Much?
Can you do Pilates every day? Technically, yes, especially if you’re doing gentler mat sessions or short mobility flows. These lower-intensity options are kind to your joints and can be great for daily movement.
However, more isn’t always better. Doing high-intensity or long reformer sessions every day without proper recovery can lead to fatigue, strain, or even injury.
A good rule of thumb is to mix up the intensity and give yourself at least one or two true rest days each week. This helps avoid burnout and gives your muscles time to rebuild and grow stronger.
How Your Goals Affect Pilates Frequency
The ideal number of sessions per week can depend a lot on what you’re hoping to achieve:
| Your Pilates Goals | Recommended Sessions per Week | Notes |
|---|---|---|
| Rehabilitation or posture improvement | 1–2 focused sessions | Ideally with a qualified instructor |
| Core strength or muscle toning | 3–4 sessions | Mix of reformer and mat work |
| Cross-training for athletes or gym-goers | 1–2 sessions | To complement strength or cardio training |
The key is to match your Pilates routine to your personal goals, without overcommitting.
The Importance of Listening to Your Body
It might sound obvious, but your body will usually tell you if you’re doing too much or not enough.
Signs you may be overdoing it include persistent soreness, fatigue, or a dip in performance. On the other hand, if you’re not seeing progress or still feeling stiff or weak, you may need to increase frequency or intensity.
Don’t be afraid to adjust your routine. Flexibility in your schedule helps you stay consistent without risking injury or burnout.
Finding the Right Balance in Your Pilates Routine
Mix up instructor-led classes, home workouts, or short daily movement breaks to keep things interesting. Fit Pilates around your lifestyle because consistency matters more than following a strict schedule. Focus on quality over quantity. A few mindful sessions each week are more effective than rushing through daily practice.
Most people benefit from practising Pilates 2 to 4 times per week, depending on goals, energy, and commitments. Whether you’re just starting out or refining your routine, balance is key. Ready to begin? Find a class or online session, or simply roll out your mat at home. Your Pilates journey starts with one step.
References
[1] Australian Government Department of Health and Aged Care. Physical activity and exercise guidelines for all Australians.
https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
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