Maggie Schlegel
Last updated December 16, 2024

Pilates for Weight Loss – Shed the Pounds… Gain Back Your Confidence.

Whether the holidays have been a bit rough this year, or you’re ready to get healthy after a couple years of relaxing… “Hey! We’ve all been there!” Pilates for weight loss is a great option for meeting your goals.

At Sultivate, a Reformer Pilates Studio in Arizona, we believe in showing up just as you are… and leaving closer to where you want to be – mentally AND physically.

So, today we’re talking all things weight loss. Because Pilates can be an amazing exercise style to shed the extra pounds that have crept back on.

Let’s start with whether Pilates is a good weight loss option…

Can You Lose Weight With Pilates?

Yes, you can absolutely lose weight with Pilates.¹ How effective Pilates will be for you depends on consistency, intensity, and diet. Combining regular Pilates sessions with a balanced, calorie-controlled diet creates a recipe for success.

Here’s how Pilates can contribute to weight loss:

Pilates increases muscle mass: The more muscle you have, the higher your resting metabolic rate. Pilates builds lean muscle, particularly in the core, arms, and legs. Ultimately it’s a full-body workout with the potential to get you great results.
Improves cardiovascular health: Dynamic Pilates routines can elevate your heart rate and provide a cardiovascular boost, especially when done with minimal rest between exercises. Increasing your cardio stamina helps you move through your day more easily and increases your abilities in future workouts. Allowing you to workout longer and harder in the future for compounding weight loss results.
Aids in Recovery: Unlike intense workouts that might leave you sore and fatigued, Pilates promotes active recovery, allowing you to stay consistent with your exercise routine. Consistency is key for weight loss. You can’t just workout for a week and expect to see results. So faster recovery leads to more attainable weight loss goals.

We now know how Pilates can contribute to weight loss. Now let’s dig into why it works.

Why Pilates Is Good for Weight Loss.

Pilates isn’t just about improving your posture and building core strength – it’s also an effective tool for weight loss.² Here’s why:

Burns calories and builds muscle. Pilates may not burn as many calories as high-intensity workouts like running – but it’s highly efficient at building lean muscle. Muscle tissue burns more calories at rest than fat, which boosts your metabolism over time. Higher metabolism = less fat buildup throughout your daily routine.
Supports long-term fat loss. Pilates is different from your run-of-the-mill quick fixes or fad diets. It encourages sustainable weight loss by promoting mindful movement, better body awareness, and improved lifestyle habits. All key ingredients to maintaining a healthy weight.
Reduces stress and emotional eating. Pilates integrates mindfulness and breath control into every session. This helps reduce stress. Stress is one of the key factors leading to emotional eating and weight gain. The focus on mental clarity and relaxation gives you tools to handle stress without turning to food.
Strengthens the core and tones the body. Pilates focuses heavily on core engagement. A strong core improves posture, enhances physical performance, and creates a toned, streamlined appearance that many people associate with weight loss.
Provides a community of support. Most Pilates classes take place in a studio with other like-minded people. Losing weight (or meeting any of your fitness goals) is much easier when you have a support system in place to help you meet your goals.

There’s a whole host of reasons Pilates is good for weight loss. But what style of Pilates will get you the best results?

What Type of Pilates Is Best for Weight Loss?

While all Pilates classes will get you a good workout, not all Pilates classes are the right choice for you depending on what stage of fitness you’re in and how mobile you are. Some methods are better suited for weight loss than others. Today we’ll go over the classes that Sultivate offers.

Here’s the breakdown:

Mat Pilates

Mat Pilates involves bodyweight exercises performed on a mat. This style focuses on core strength, flexibility, and control. While it’s effective for toning, it might not burn as many calories as other types of Pilates.

It’s also not the best choice if you are less mobile or have a hard time getting up and down off the ground. It is, however, a great low-impact workout – easy on the joints.

At Sultivate we offer Mat Pilates at our Cottonwood Group Fitness Studio. All our Mat Pilates classes are tailored for beginner, intermediate, and advanced Pilates students.

Reformer Pilates

Reformer Pilates incorporates a special machine with springs, pulleys, and a sliding carriage to add resistance to exercises – known as a Reformer. The added resistance increases calorie burn and promotes muscle building.

The great thing about Reformer Pilates is it offers a lot more options for customizing a workout to fit your specific needs.

Don’t let the “high-tech” equipment scare you. The reformer is easy to use, especially in a class setting with an instructor.
It’s much easier to get on and off of than the floor. It’s also effective because the workouts are often anti-gravity, which gives you an easier time working out if it’s not something you’ve done in a while.

Just like our Mat Pilates, every Reformer Pilates class is tailored to beginner, intermediate, and advanced classes through the progression and regressions of each exercise.

We offer three different kinds of Reformer Pilates at each of our studios.

Reformer: a full-body workout in every class. We work each muscle group so you’ll leave the class feeling ready to take on the day. Great for rehabbing injuries and losing weight.
Sweat: This fast-paced class gets you the maximum calorie burn. We recommend taking a Reformer class or a Relax class before you join us for a Sweat class. This will allow you to discuss any injuries or limitations with an instructor beforehand.
Relax: Great for adding movement into your life but not excitement. This class will help you unwind and slow down while still moving your body. This is a great class for those days you still want to meet your weight loss goals but you just don’t have the energy to attend a high-energy class.

Mixing up our Pilates classes in your schedule can be a great way to chip away at your weight loss goals. All will incorporate movement into your life, but the variety can ensure your workout routine doesn’t get stale or boring.

But sometimes you may just want some personalized help.

Private Pilates lessons for weight loss.

You may have lots of limitations – whether weight-related or injury-related. Or you might be a beginner to Pilates and want a bit of extra help getting started.

Regardless… Private Pilates Lessons can really help you meet your goals faster.

Private lessons can give you the 1:1 focus you need to move forward.

Whether it’s:

Focusing on a certain area of muscular weakness.
Fixing your personal body imbalances… we all have them!
Or simply gaining the confidence to join a group session in the future.

Private Pilates lessons could be the answer you’ve been looking for.

Pilates is one of the better exercise options for weight loss for a whole variety of reasons.

Benefits of Pilates for Weight Loss.

Pilates offers numerous benefits beyond just shedding pounds. Here’s why it stands out as a possible weight-loss method for you:

Pilates is low-impact: gentle on the joints, making it an ideal option for individuals recovering from injuries or looking for a sustainable, long-term exercise routine.
Boosts mental health: there is a mindfulness aspect of Pilates that helps combat stress, anxiety, and depression – all of which can contribute to weight gain.
Pilates improves sleep: quality sleep is essential for weight loss, and Pilates can help by calming the nervous system and promoting relaxation.
Enhances mobility and flexibility: which helps to improve your ability to perform other forms of exercise, leading to a more active lifestyle overall.
Pilates encourages consistency: Pilates is enjoyable and highly adaptable, making it easier to stick to a regular workout routine. Plus if you’re signing up for classes or memberships, you’re much more likely to workout.

Now we know why Pilates is good for weight loss. The next question is:

How to Lose Weight With Pilates – 6 Tips to Follow.

While going to a Pilates class here and there for weight loss isn’t a bad thing. A more focused approach will likely get you better results. Here are a few tips to jumpstart your weight loss journey.

1. Combine Pilates with cardio.

Pilates is an excellent strength-building and toning exercise, but pairing it with cardiovascular workouts like walking, cycling, swimming, rowing, or the elliptical will increase your calorie burn. However, make sure you choose exercise that your joints and body can handle.

2. Focus on consistency.

How often should you do Pilates to see results? Aim for 3–4 sessions per week. For quicker weight loss, increase to 5–6 sessions, alternating between the different types of Pilates classes.

That being said… make sure you choose a schedule you can stick to. 1 class per week one week and 6 classes the next on a rolling basis isn’t going to get you the results you want.

3. Take a variety of classes.

The beauty of Pilates is there are lots of different class types. You shouldn’t always choose the same class. As your body gets used to one set of exercises it can stop progressing quickly. Even if you’re doing some of the harder versions of the same exercises.

Targeting different muscles and different body systems in different ways, is important for continued results.

4. Eat a balanced diet.

As much as we wish that we could all eat whatever we want if we exercise… it’s just not true for most of us. Pair your Pilates sessions with a nutritious, calorie-conscious meal plan to see results.³

Yes, you can splurge every once in a while. But it shouldn’t be daily.

It’s important as you build out your meal plan that you’re making it sustainable though. Ditch the hardcore diets and create a plan that still involves foods you enjoy eating. Otherwise, those cheat days are going to come closer and closer together.

5. Track your progress.

Set measurable goals, whether it’s tracking inches lost, improved stamina, or increased strength. Regularly evaluate your progress to stay motivated.

It can be helpful to keep an emotional journal of your weight loss journey too. One that doesn’t just track data but also tracks feelings. We are emotional creatures at heart and that journal could be just the thing you need to look back on if you’re considering quitting.

Last but not least…

6. Ask for help.

As humans, we’re designed to live and function in a community. You aren’t alone in your weight loss journey.

Whether it’s a close friend, a family member, or a stranger in the gym. We’re all here to help each other.

It’s one of the reasons we started Sultivate in the first place. We wanted a fitness community we could rely on to build us up. And since there wasn’t one here… we built it for all of us.

We’re always around if you need a helping hand or a listening ear.

Now let’s chat about results.

“How Often Should I Do Pilates to Lose Weight?”

As with most things that matter, frequency is key when it comes to Pilates for weight loss.⁴ To see noticeable results:

Beginners: start with 2–3 sessions per week to build a fitness foundation, increase your confidence, and level up your stamina.
Intermediate to advanced: then gradually increase your sessions to 4–6 sessions per week, alternating between different types of Pilates. Make sure you are creating a sustainable class schedule that won’t have you exhausted and contemplating quitting though.
Complementary workouts: to increase your results you can add 2–3 days of cardio or strength training for a well-rounded routine.

Remember, consistency is more important than intensity, especially if you’re just starting out. Regular practice leads to long-term results. Build momentum slowly to create a workout plan you can maintain.

“Little by little, a little becomes a lot.”

– Jeff Olson

Realistic expectations: What results can you expect?

Pilates can support you in your weight loss journey but don’t expect overnight results. The beginning of your journey is all about building the stamina and exercise foundation you need to succeed.

Then the weight loss success will kick in.

The benefits of Pilates for weight loss often go beyond the scale:

After 2–4 weeks: you may notice increased flexibility and improved posture.
After 6–8 weeks: You’ll start to see toned muscles and improved endurance as you workout.
After 3+ months: this is when noticeable weight loss will occur – plus better core strength, and enhanced overall fitness.

Don’t forget. Everybody and every body is different. Results will vary. But it is possible for you to reach a healthy and happy weight. As well as increasing the ease you walk through your day-to-day life with.

This is why…

Reformer Pilates for Weight Loss Is a Game-Changer.

Reformer Pilates takes your weight-loss journey to the next level. The resistance provided by the reformer machine:

Increases muscle activation: You’ll engage more muscle groups in each movement.
Boosts calorie burn: The added resistance requires more energy, leading to higher calorie expenditure.
Supports injury prevention: The controlled, low-impact movements strengthen stabilizing muscles and reduce the risk of injury.

If you’re serious about Pilates for weight loss, incorporating Pilates classes into your routine is highly effective.

Transform Your Body and Mind With Pilates at Sultivate.

Pilates has gained immense popularity in recent years as an effective and enjoyable workout method, but is it good for weight loss? The answer is a resounding “yes”.

With its unique blend of strength, flexibility, and mindfulness, Pilates offers a fun, effective, unique workout that can help you achieve your weight loss goals while improving your overall fitness.

Ready to take the next step in your weight loss journey? Come take a Pilates class with us and build towards the health and fitness results you’ve been dreaming of.