Maggie Schlegel
Last updated March 24, 2025

How to Start Pilates: Your Guide to Feeling Strong, Balanced, and Energized

Starting something new – especially something that’s unfamiliar or physically challenging – can feel intimidating… but it doesn’t have to be.

If you’re curious about Pilates but not sure where to begin, you’re in good company.

Whether you’ve heard about its benefits or passed by a studio and wondered what those spring-loaded machines do, this guide is here to meet you exactly where you are: at the beginning.

At Sultivate, a Reformer Pilates studio, we believe Pilates is for all bodies, all ages, and all levels of experience – starting doesn’t require anything but an open mind and a willingness to move.

Today, we’ll talk about:

What Pilates is and how it actually works.

Why Reformer Pilates is uniquely powerful for strength, posture, and mobility.

How to prepare for your first class with calm and confidence.

How to start Pilates… and succeed!

Let’s start with the basics and build from there.

What Is Pilates? A Simple Intro to Pilates… for Beginners

Pilates is a movement system that reconnects you with your body’s natural strength, balance, and coordination.

It was created in the early 20th century by Joseph Pilates, a German-born innovator who believed that physical and mental health were deeply connected.

Originally called Contrology, the method focused on intentional movement – building strength without strain, flexibility without force, and control without tension. Over time, Joseph’s work evolved into what we now call Pilates, practiced worldwide in both mat and Reformer-based formats.

Pilates is guided by six simple principles:

Control: Every movement is done with purpose and precision
Breath: Inhaling and exhaling support the rhythm and depth of movement
Centering: Most exercises start from the core, which Pilates called the “powerhouse”
Concentration: to focus on activating – and relaxing – the right muscles
Precision: Your posture, joint placement, and muscular balance all matter
Flow: Movements are meant to feel smooth, steady, and integrated

You’ll often hear that Pilates is “gentle but not easy” – and that’s true. It challenges you in subtle, intelligent ways. Instead of maxing out your effort, it requires you to pay attention. To move well, not just more.

Most people are familiar with Mat Pilates, which uses your body weight and small props. But there’s also Reformer Pilates, which adds resistance using springs, straps, and a sliding carriage.

Both forms share the same principles, but the Reformer offers a uniquely supported and versatile experience – especially helpful for beginners, people recovering from injury, or anyone who benefits from guidance in their movement.¹

Whether on the Mat or the Reformer, Pilates helps you build strength from the inside out.

Now that you know what Pilates is, let’s continue our journey with ‘how to start Pilates’ with who it’s for…

6 Principles of Pilates by MWC

Pilates – Amazing for All Body Types and All Fitness Levels

One of the most common questions you may ask before starting Pilates is: “Do I need to be flexible or fit to do this?” The answer is simple: no.

Pilates meets you exactly where you are, and it’s designed to support the body you have today – not the one you think you need before you begin.

Unlike high-impact workouts that push you to the edge, Pilates works with your body’s natural mechanics.

It’s low-impact, meaning it’s kind to your joints and spine. And yet, it still delivers deep strength, especially through the core, hips, glutes, and shoulders.

You may not leave class drenched in sweat (unless you take our Sweat class), but you’ll feel taller, more grounded, and more at home in your body.

It’s also a powerful tool for posture and alignment. Modern life – hours at a desk, scrolling on phones, carrying stress in our shoulders – takes a toll on how we move. Pilates gently reeducates your body, helping you move with more ease and awareness, both inside the studio and walking through daily life.

And beyond the physical? Pilates trains the nervous system. It invites focus.

The movements are subtle, but they demand presence. Breath becomes a guide. And many people find that over time, their practice becomes a form of moving meditation – one that helps regulate stress, sharpen focus, and ground them in their bodies again.

This is part of what makes Pilates so universal. Whether you’re healing from injury, returning to movement after a long pause, cross-training for another sport, or simply wanting to feel stronger in your everyday life, Pilates adapts to you.

Reformer Pilates – What It Is & Why It’s Worth Trying

If you’ve ever peeked inside a Pilates studio and seen a machine that looks like a bed with springs, straps, and a sliding platform, you’ve seen a Reformer.

At first glance, it can look intimidating.

But in practice, the Reformer is one of the most accessible and versatile tools in the movement world. It’s designed to support your body, not challenge it with force.

The springs provide resistance that can be adjusted to your level, and the sliding carriage guides your movement in a way that encourages control, length, and alignment.

What makes the Reformer special is how it gives you instant feedback. You can feel when your body is working symmetrically, when you’re overusing certain muscles, or when your breath starts to sync with the flow of movement.

That kind of awareness helps you build strength and stability in a smart, sustainable way.

For beginners, Reformer Pilates can feel surprisingly intuitive. The equipment helps you find proper form, and many people say it actually makes Pilates easier to learn than Mat work. You don’t need to have core strength or flexibility already – you’ll build both through the practice itself.

And for those recovering from injury or managing chronic pain, the Reformer offers something rare: support and challenge, all in one. You can lie down, reduce pressure on your joints, and still get a full-body workout that activates deep stabilizing muscles.

It may look like a machine, but the Reformer is really just a tool – one that helps you return to your body with more awareness, strength, and care.

Next up in how to start Pilates: prepping… but not for an emergency…

How to Prepare for Pilates Class… Reformer Style

Starting anything new can bring a mix of excitement and nerves. The good news? A beginner-friendly Reformer Pilates class is designed to ease you in… not overwhelm you.

First, let’s talk logistics. Here’s how to prepare:

Wear comfortable, fitted clothing that allows you to move freely (and stay in place as you move). Avoid zippers or bulky seams.
Grip socks are required – they keep you steady and help maintain hygiene. Our studio sells them (at cost) in all of our locations.
No need to bring equipment²– Sultivate provides the Reformer and any props you’ll use. Just bring water, a towel if you’d like, and an open mindset.

“Pilates is for Everybody and every body.”

– Makenzie Sulfaro (founder of Sultivate)

When you arrive, your instructor will walk you through the Reformer’s parts – like the carriage, footbar, and straps – so you’re not left guessing.

The class will move slowly and intentionally, with clear demonstrations and cues. You won’t be expected to get everything “right.” Instead, the focus will be on moving with control and curiosity.

Here’s what else to expect:

You’ll lie down, kneel, sit, or stand on the Reformer throughout class
Exercises will target your core, hips, glutes, legs, and shoulders
Movements are small, precise, and often feel deeper than you expect
Your instructor will offer gentle corrections and modifications as needed

Every class is suited for beginners and experts alike, as we offer progressions (harder versions) and regressions (easier versions) of each exercise.

The pace is steady but never rushed. Many beginners notice muscles they didn’t know existed.

You might feel a little shaky. A little unsure. Maybe even surprised by how much you’re feeling – in a good way. All of that is normal – and it’s all part of learning something new.

And just to be clear: you don’t need to be in shape before starting Pilates. That’s what Pilates helps with. Your job is to show up, stay curious, and keep breathing. The rest will come.

How to Start Pilates With a Routine That Sticks

Like any form of movement, the real magic of Pilates happens through consistency, not intensity. The most important part of your practice isn’t how hard you push – it’s that you keep showing up.

So, how often should you do Pilates?

A good place to start is 1 to 2 times per week. That gives your body time to learn, recover, and integrate what it’s doing. As your comfort and curiosity grow, you might naturally increase to 3 times per week or more. But there’s no rush. Sustainable progress is better than burnout.

Think of Pilates like building a foundation. Each class adds another brick – more strength, more awareness, more connection.

Over time, you’ll notice subtle but meaningful shifts:

You sit and stand with more ease
You feel stronger in your core, not just your abs
Your movement feels more graceful and intentional
Your breath becomes an anchor, even outside the studio

To help your routine stick, try this:

Schedule your sessions like appointments – non-negotiable time for yourself
Find a Sultivate instructor whose energy and teaching style resonate with you
Track how you feel after each class – not just physically, but mentally
Stay patient with the learning curve – it’s part of the process

Pilates isn’t about quick fixes or dramatic before-and-afters. It’s a long game. One that supports your body not just today, but for years to come. And the best way to see results is to treat it not as something you have to do, but something you get to return to – again and again.

How to Get Started With Pilates? Your Journey Starts With Just One Class

Pilates is more than just a workout. It’s a practice that brings you back into your body – with strength, presence, and care.

In this guide, you’ve learned:

What Pilates is and how it builds strength through mindful movement
Why Reformer Pilates is supportive, accessible, and ideal for beginners
How to prepare for your first class and build a routine that lasts

All key elements of how to start Pilates…

If you’re feeling the pull to begin, follow it. You don’t need to be more flexible, more fit, or more “ready” than you are right now. All you need is curiosity – and maybe a good pair of grip socks.

Your next step? Schedule a Reformer class at one of our studios, or reach out to a Pilates instructor to ask questions and get personalized guidance. The hardest part is showing up for the first time. After that, your body – and your breath – will know the way.