Maggie Schlegel
Last updated December 2, 2024

Is Reformer Pilates Low Impact? What Is a Low Impact Exercise?

While Pilates is often neglected in exercise articles focusing on low-impact exercise options – that doesn’t mean you should discount it.

In fact, Pilates is one of the best low impact exercise programs you can take.

At Sultivate, a Reformer Pilates Studio in Arizona, we’re all about creating a fitness community that works for everyone. Especially if you’re looking for a highly effective exercise system… that’s easy on your joints.¹

If high impact workouts aren’t for you, don’t worry – you can still build strength, flexibility, and fitness… You just need the right exercises.

Let’s dive into why Reformer Pilates may be the ideal low-impact option for you. Plus how it may fit into your fitness routine.

What Is Low Impact Exercise?

When we talk about “low impact”, we’re talking about exercises that are gentle on your joints.² But don’t let the term fool you – it doesn’t mean the workout won’t challenge you or help you hit your goals.

Low impact exercises don’t include a lot of sudden, weight-bearing movements that will cause pain or “impact” in joints such as your knees, ankles, or back (along with a few others). We’re talking jumping, pounding, sharp/quick movements where both feet leave the floor at the same time.

Speaking of other exercises… what’s the real difference between low impact and high impact exercises?

Low Impact vs High Impact Workout Routines

To easily distinguish between low impact vs. high impact workout routines, let’s look at some of them side by side.

Low Impact Exercise

Pilates: mindful movement. Controlled and flowing to build strength and flexibility without joint stress.
Barre: small isometric movements to tone and bring balance to your body.
Cycling: a cardio option that doesn’t involve your feet pounding on the ground.
Rowing: low impact but a full body workout, great cardio and strength training.
Yoga: mindful movement with an emphasis on stretching and flexibility.
Swimming: another full body workout but using water as resistance.

High Impact Exercise

Running: great cardio but includes your feet pounding on the ground for stress on your ankles, knees, hips, and back.
Jumping: jump rope, box jumps, etc. Great for building power but does add strain to joints.
Tennis: lots of sharp weight bearing movements, as well as jumping and impact in your arms.
Gymnastics: high skill, high impact.
Team Sports: with quick movements, jumping, or full body contact.

There are many more exercises that fit into both categories. These are just some examples to highlight the differences between low impact and high impact exercises.³

In fact, many types of exercise routines can have both high impact and low impact exercises incorporated at the same time, depending on what you’re doing.

But why does it matter if exercise is high impact or low impact?

Benefits of Low Impact Exercise

While high impact exercise can be a lot of fun and often gets your heart rate going quickly – it’s not the only way to have a safe, effective, fun workout.

Low impact exercise has a lot of benefits that we’ll now explore.

Injury prevention: low impact workouts provide less strain on your joints and can lead to less injuries during your workouts.
Joint-friendly: great workouts if you have arthritis, osteoporosis, or old injuries. Low impact workouts can help you stay active with less discomfort.
Improved recovery: If you like to perform a mix of low impact and high impact workouts, low impact days can help your joints recover while still building strength, flexibility, and endurance.
Strength gains: low impact workouts are often very focused on core strength and functional fitness for different types of strength gains.
Flexibility: because you are typically doing steady controlled movements with low impact workouts, it’s easier to get a full range of motion throughout your workout. Building your flexibility.
Cardiovascular endurance: just because you’re doing a low impact workout, it doesn’t mean you aren’t building your fitness as well. These can often be just as intense (if not more) – the movements are often just not accompanied by the weight of gravity. Like in the case of rowing or Pilates when you’re often doing horizontal movements rather than vertical.

We gave a sneak peek of our next question already, but let’s dive into this topic a bit further…

Is Reformer Pilates Low Impact?

Reformer Pilates is a great low impact exercise program. The Reformer machine uses springs and it’s sliding carriage to create resistance. This allows you to completely customize your workout. You have control over:

The amount of resistance you workout with due to different spring weights.
Whether you’re doing a workout against gravity or in an anti gravity position.
If you do an easier or harder version of an exercise.

Reformer Pilates is great for beginner to advanced members alike. At Sultivate, we tailor every session to your ability level. We start by calling out the standard exercise. Then we give the regression, to make the exercise easier. And the progression, to make the exercise harder.

Every exercise can be made to suit your specific needs.

This makes Reformer Pilates great for old injuries, beginner Pilates students, and anyone who wants to improve strength, flexibility, or fitness.

Who Should Choose Low Impact Exercise Classes?

There are a lot of people who can, and should, choose low impact exercise. Here are a few people who may benefit the most:

Seniors: people with older joints and bones are often more prone to injury. Low impact can be a great option to avoid injuries, aches, and pains.
Pregnant women: high impact exercises can often be painful for pregnant women. While every pregnancy is different, low impact exercise is often a good way to continue to exercise without extra stress to your body.
Recovering from injury: low impact exercise can be a lot gentler on injuries and a great way to regain strength without risking further harm to yourself.
Chronic conditions:⁴ arthritis, osteoporosis, and joint pain can often make traditional, or high intensity exercises very painful or even impossible. However, continuing to stay active and move can really help to keep symptoms at bay. Low intensity exercise is great for this.
Beginners to working out: If you’re new to working out, low intensity exercise can be a great crash course into exercise. Often, though not always, the exercises are slower and can help you build confidence and proper technique before you move to more intense, solo workouts.

Regardless of who you are or what your motivation for working out is – low impact exercise is a great way to stay active and in shape, as well as building strength and flexibility.

Now let’s talk a bit about some of the myths we often hear about low impact workouts.

Low Impact Exercise Myths

There are a lot of misunderstandings out there about low impact exercise. Many people believe:

Low impact means low intensity. But it truly just means low stress. Not low difficulty.
You can’t build strength with low impact exercise. However, low impact exercise is great for building muscle. Especially your core… which supports your whole body.
You can’t lose weight with low impact exercises.⁵ Which couldn’t be further from the truth. Low impact exercise is a great way to begin your weight loss journey and will help you build muscle, burn calories, and increase your metabolism.
It’s only for people with injuries or limits. Low impact is a great alternative to high impact for anyone. The best way to continue reaching fitness goals is to continually change up your fitnes routine with new exercise styles.
It’s boring. We dare you to come into our Reformer Pilates studio and say the class is boring! But seriously, there are so many ways to take a low impact workout and make it great. It’s not all about swimming laps or doing endless squats.

Low impact exercise is far more effective and fun than many people think.

Myths about low impact exercise by Maggie Schlegel

Take a Low Impact Exercise Class With Us

Whether you’re ready to give Reformer Pilates a try, or you want to take a group fitness class at our Cottonwood studio – we’ve got a low impact workout designed just for you.

At Sultivate, we believe fitness is for everyone. You can be a fitness fiend or a new convert… either way, we’re happy to have you. Build your strength, improve your flexibility, or build your endurance – our classes are your perfect solution.

Stop by for a chat and a class and let’s discuss your workout needs and goals. We love meeting new people and expanding our fitness community!

Book your class today and create the happier, healthier life you’ve been dreaming of.