Reformer Pilates for Beginners: What to Expect in Your First Class
Starting Reformer Pilates can feel a little unfamiliar. There is a moving carriage, a set of springs, straps, a footbar and exercise names you may never have heard before. But a beginner class is not a test of flexibility or fitness. It is an introduction to moving with control, learning how the equipment responds and finding the right level of challenge for your body.
This guide explains what happens in a typical first Reformer Pilates class, what to wear, how the machine works and what the research can—and cannot—tell us about the benefits of Pilates.
What Is Reformer Pilates?
Reformer Pilates is a form of Pilates performed on a specialised piece of equipment called a reformer. Its main parts usually include:
- Carriage:the padded platform that slides along rails
- Springs: adjustable resistance connecting the carriage to the frame
- Footbar: a stable surface used by the feet or hands
- Straps and loops: used for arm and leg exercises
- Headrest and shoulder blocks: help support and position the body
The springs do not simply make every movement “harder”. Depending on the exercise, changing the spring setting can add resistance, provide assistance or alter how much control is required. A 2024 laboratory study involving 18 healthy women found that spring changes altered muscle activation during basic reformer exercises.
That small study does not establish one ideal spring setting for everyone, but it supports an important beginner principle: use the setting selected by the instructor rather than copying someone on the next machine.
Before Your First Class
Tell the instructor that you are new
Arrive a little early and let the instructor know this is your first class. Tell them about any current pain, recent injury, surgery, pregnancy or health condition that may affect exercise. This gives the instructor time to explain the machine and offer appropriate options.
If you are returning to exercise after a long break or have a pre-existing condition, Healthdirect recommends speaking with a doctor before building up physical activity. A group Pilates class is exercise instruction, not individual medical diagnosis or rehabilitation.
Wear comfortable, fitted clothing
Choose clothing that allows you to bend, reach and lie down comfortably. Very loose clothing can make it harder for the instructor to see your alignment and may catch on the equipment. Grip socks may be required by the studio and can help provide traction on the carriage and footbar.
You normally do not need shoes. Bring water, avoid a very heavy meal immediately beforehand and follow any studio-specific instructions supplied with your booking.
Do not worry about being flexible
You do not need to touch your toes, know Pilates terminology or have a strong “core” before attending. A beginner session should teach the setup, breathing and movement patterns gradually. Range of motion can be reduced, spring resistance can be adjusted and many exercises can be modified.
What Happens When You Arrive?
A first class will usually begin with a short orientation. The instructor may show you how to:
1. Get on and off the reformer safely.
2. Keep fingers, hair and clothing clear of the moving carriage and springs.
3. Adjust the headrest, footbar and straps.
4. Change springs only when instructed.
5. return the carriage to its stopping position with control.
Exact class structure varies between studios and instructors, but many beginner sessions then progress through a warm-up, lower-body work, upper-body or trunk exercises, mobility work and a short cool-down.
What the Movements May Feel Like
A controlled leg warm-up
Many classes begin lying on the carriage with the feet on the footbar. You may bend and straighten the knees while keeping the pelvis and ribcage controlled. The movement looks simple, but it introduces carriage control, foot placement and breathing.
Focused core work—not constant “bracing”
You may hear cues about the abdominals, pelvis, ribs and breath. The goal is generally coordinated control rather than holding your breath or pulling the stomach in as hard as possible. You should still be able to breathe throughout the exercise.
Straps for the arms or legs
The straps can provide resistance through a movement while the carriage moves underneath you. The instructor may begin with a small range and a stable position before progressing. Keep hold of the loops until you are told how to return them safely.
Slow movement that feels surprisingly challenging
Reformer Pilates often uses deliberate tempo and repeated control rather than speed. Your muscles may shake as they fatigue or as you learn a new coordination task. Mild effort is expected; sharp, catching, electrical or escalating pain is not. Stop and tell the instructor if something does not feel right.
Balance and coordination
Not every first class includes standing or kneeling work. If it does, the instructor should introduce it according to the group’s level. Use the offered support or beginner option. Progress is not measured by choosing the most advanced variation.
Common Beginner Cues You May Hear
Pilates language can sound technical at first. These cues usually have a practical purpose:
- “Neutral spine” means working around a comfortable, natural spinal position rather than forcing the back completely flat.
- “Move the carriage with control” means avoiding a sudden rebound at either end of the rails.
- “Soften the ribs” usually asks you to avoid excessive rib flare while breathing normally.
- “Keep the shoulders away from the ears” encourages unnecessary neck and shoulder tension to relax.
- “Smaller range” is a valid modification, not a lesser version of the exercise.
You will not master every cue in one session. Choose one or two things to focus on, and ask the instructor when an instruction is unclear.
How Hard Should Your First Class Feel?
Your first session should feel manageable enough that you can listen, breathe and maintain control. A simple effort scale can help:
- Light (2–3 out of 10): warm-up or learning a new pattern
- Moderate (4–6 out of 10): challenging but controlled; you can still speak in short sentences
- Hard (7–8 out of 10): demanding and usually better used selectively once technique is familiar
Beginners do not need to train to exhaustion. Technique usually deteriorates when fatigue becomes too high. If you lose control of the carriage, hold your breath or cannot maintain the position, reduce the range, adjust the resistance with the instructor or take a break.
Will You Feel Sore Afterwards?
You may notice muscle fatigue during class or delayed muscle soreness over the following 24–48 hours, especially if the movement is new. Soreness is not required for a useful workout and is not an accurate score of class quality.
Gentle movement, normal hydration, regular meals and adequate sleep can support recovery. Seek appropriate health advice if you experience severe pain, marked swelling, chest pain, fainting, unusual shortness of breath, new numbness or weakness, or symptoms that persist or worsen.
What Does the Research Say About Pilates?
The evidence is encouraging in some areas, but beginners should be wary of claims that one class will “fix posture”, melt fat or cure back pain.
A 2016 systematic review and meta-analysis included nine randomised controlled trials in healthy people. Pilates performed on mats or apparatus two to three times per week for five to 12 weeks improved abdominal muscular endurance compared with no exercise. The pooled result was approximately 9.5 percentage points, described by the authors as about 10 additional curl-ups in a one-minute test. The review did not find a statistically clear pooled improvement in flexibility, although individual trials reported improvements in balance, quality of life and back-muscle flexibility. The number and quality of studies were limited.
Reformer-specific evidence is smaller. A 2025 randomised controlled trial studied 47 women aged 30–60 with overweight or obesity. Twenty-three participants completed Reformer Pilates three times per week for eight weeks, while 24 were controls. The Reformer group improved measured body composition, upper-limb strength, trunk endurance, anxiety and depression scores, but not sleep quality.
These findings apply to that population and short programme; they do not prove that every beginner will obtain the same results or that Reformer Pilates alone causes meaningful long-term weight loss.
An umbrella review published in 2023 assessed 27 systematic reviews across multiple health outcomes and populations. It reported promising effects for outcomes including pain, disability, balance and body composition, but the certainty of evidence ranged from very low to moderate, and most included reviews were rated low or critically low in methodological quality. In other words, Pilates can be a useful form of exercise, but broad treatment claims are stronger than the current evidence.
How Often Should a Beginner Attend?
One or two sessions per week can be a practical starting point while you learn the equipment and monitor recovery. Consistency matters more than rushing into frequent classes. If you also walk, cycle, swim or strength train, plan your week so that the overall workload remains manageable.
Australia’s current movement guidelines recommend that adults be active on most days and include muscle-strengthening activity on at least two days per week, alongside aerobic and functional activity. Reformer Pilates may contribute to strength, mobility, balance and coordination, depending on how the class is designed and progressed, but it does not automatically replace all aerobic or resistance-training needs.
Five Tips for a Better First Class
1. Arrive early.
Give yourself time to meet the instructor and learn the setup.
2. Choose control over range.
A smaller, smooth movement is more useful than a large movement you cannot control.
3. Keep breathing.
Tell the instructor if a position makes breathing difficult.
4. Use the beginner option.
The right variation is the one you can perform safely and consistently today.
5. Ask questions after class.
Clarify spring settings, technique or how to progress before your next booking.
Ready to Try Reformer Pilates?
Your first class is about learning—not performing. With clear instruction and appropriately scaled exercises, the reformer can offer a structured way to practise whole-body strength, mobility and control.
Contact Wellness Department to ask about beginner-friendly Reformer Pilates sessions, class suitability and current booking options. Confirm the current location, timetable, price and booking link before publishing this CTA.
Frequently Asked Questions
Is Reformer Pilates suitable for complete beginners?
Yes, when the class is designed for beginners and the instructor can adjust the setup, range and exercise choice. Tell the instructor you are new before class begins.
Do I need to be fit or flexible first?
No. Fitness and flexibility are qualities you can develop. Your starting range and resistance should be selected for your current ability.
Is Reformer Pilates the same as strength training?
It is a form of resistance-based exercise and may improve muscular endurance and strength. However, the training stimulus varies considerably between classes. If your goal is maximal strength, bone health or a complete weekly exercise programme, you may still benefit from other progressive resistance and aerobic activities.
How many classes will it take to feel comfortable?
There is no fixed number. Many people become more familiar with the setup and common cues over several sessions. Learning speed depends on previous movement experience, class size, exercise selection and instruction.
What if I have back or neck pain?
Tell the instructor before class. Persistent, severe or unexplained pain should be assessed by an appropriate health professional. Research on Pilates for pain is promising in selected populations, but a general group class is not a substitute for individual diagnosis or rehabilitation.
Can Reformer Pilates help with weight loss?
It can contribute to physical activity and may support strength and body-composition goals, but no single exercise class guarantees weight loss. Longer-term weight change is influenced by total activity, food intake, sleep, health conditions and adherence. Current Reformer-specific evidence is limited and should not be turned into a universal promise.
Evidence Summary
Pilates has moderate evidence for improving muscular endurance in healthy people, with some evidence for flexibility and dynamic balance; study quality and protocols vary.
A small 2025 Reformer-specific trial found benefits after eight weeks in women with overweight or obesity, but its population and short duration limit generalisation.
Research does not support promising immediate posture correction, pain cures or guaranteed weight loss from a beginner Reformer class.
A well-scaled first class should prioritise equipment safety, breathing, controlled movement and clear communication with the instructor.
Reformer Pilates can form part of an active week, but a balanced programme may also need aerobic activity and progressively challenging strength work.
Scientific Sources & References
1. Campos RR, et al. (2016). _Effect of the Pilates method on physical conditioning of healthy subjects: a systematic review and meta-analysis._ Journal of Sports Medicine and Physical Fitness, 56(7–8), 864–873. PMID: 26004043. Nine randomised trials were included; the review supports a cautious claim for improved abdominal muscular endurance after five to 12 weeks, while pooled flexibility results were not statistically clear. [PubMed](https://pubmed.ncbi.nlm.nih.gov/26004043/)
2. Gökalp Ö, Kirmizigil B. (2025). _Effects of reformer pilates on body composition, strength, and psychosomatic factors in overweight and obese women: a randomized controlled trial._ Scientific Reports, 15, 23602. doi:10.1038/s41598-025-09683-8. This Reformer-specific trial included 47 women and tested three weekly sessions for eight weeks. It supports population-specific short-term improvements but not universal or long-term claims. [PubMed](https://pubmed.ncbi.nlm.nih.gov/40603682/) | [Full text](https://pmc.ncbi.nlm.nih.gov/articles/PMC12222471/)
3. Zhang Y, et al. (2023). _Pilates and multiple health outcomes: an umbrella review._ Journal of Science and Medicine in Sport, 26(4–5), 232–240. doi:10.1016/j.jsams.2023.03.011. This review of 27 systematic reviews found promising outcomes but rated the certainty from very low to moderate and identified substantial methodological limitations. [PubMed](https://pubmed.ncbi.nlm.nih.gov/37076415/)
4. Australian Government Department of Health, Disability and Ageing. (2026). _Recommendations for adults (18 to 64 years)._ This is the basis for the article’s current Australian weekly movement context, including strengthening activity on two or more days per week. [Australian Government guidance](https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians/recommendations-for-adults-18-to-64-years)
5. Healthdirect Australia. _Cardiovascular exercise._ Provides Australian consumer guidance on starting physical activity and seeking medical advice when new to exercise or living with a pre-existing health condition. [Healthdirect](https://www.healthdirect.gov.au/cardiovascular-exercise)
6. Şenol D, et al. (2024). _Effect of Reformer Spring Resistance Modifications on Core Muscle Activity During Basic Core Muscle Exercises._ A laboratory study of 18 healthy women showing that changing spring resistance can alter muscle activation; its small sample means it should not be used to prescribe a universal setting. [PubMed](https://pubmed.ncbi.nlm.nih.gov/39685069/)
Health Disclaimer
This article provides general educational information and is not medical advice, diagnosis or an individual exercise prescription. Exercise suitability varies with health history, pregnancy, injury, symptoms and current capacity. Speak with an appropriate health professional before starting or changing exercise if you have a medical condition, recent surgery or injury, or concerning symptoms. Stop exercising and seek appropriate assistance if you develop chest pain, fainting, severe or worsening pain, unusual shortness of breath, or new neurological symptoms.
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