Pilates for beginners: what to know before your first class

Yes, Pilates is for beginners. It is low impact, every exercise can be adjusted to your fitness level, and good beginner classes teach you the basics step by step. Pilates for beginners is one of the safest ways to build core strength, better posture and flexibility, whatever your age or fitness background, and it may well become your favourite workout. Here is what you need to know before your first class.

Why Pilates suits beginners

Pilates is a low-impact exercise method that strengthens your muscles while improving postural alignment and flexibility. Movements are slow, precise and controlled, with breathing patterns that support how your muscles work. It is extremely versatile, so the same exercise can be simplified for a complete beginner or made very challenging for an athlete.

“Pilates will meet anybody’s needs to improve their movement and at the same time make it extremely challenging,” says Andriesa Verloop, Director and Lead Instructor at Pilates Dynamics. “There are so many variations and modifications of the same exercise that it always stays fresh.”

Pilates is not only about your abs. When instructors talk about the core, they mean your whole trunk: abdominals, back, hips and inner and outer thighs. Classes also work your arms, glutes and lower legs, so you get a full-body workout. Benefits beginners commonly notice include:

• Core strength: stronger muscles supporting your spine and posture
• Flexibility and mobility: moving more freely with less stiffness
• Better posture: less slouching from long days at a desk
• Kindness to joints: suitable for beginners, older adults and people returning to exercise
• Less stress: focused breathing and mindful movement help calm the mind

Types of beginner Pilates classes

Pilates can be done with or without equipment. At Pilates Dynamics in Randburg, adult classes are 55 minutes and run in small groups, so you get personal attention.

Mat and small equipment classes

Exercises are done on a mat that is thicker than a yoga mat, using your body weight plus small equipment such as resistance bands, balls, Bosu balance trainers, weights, kettlebells, TRX, the ballet barre and rebounders. You don’t need to bring any equipment; the studio is fully equipped.

Reformer classes

The reformer is a machine with a sliding carriage, a foot bar, springs and pulleys that provide resistance. Many people find it the most fun part of Pilates: it can feel like you are gliding.

Large equipment classes

These use a variety of machines, including the reformer, tower, Wunda chair and barrels, all with spring tension to strengthen and isolate the right muscles. Andriesa advises beginners to take a few private lessons, if possible, to learn how to use the equipment safely before joining a group.

Tips for your first Pilates class

Tell your instructor you are new

Your instructor can then keep an eye on you, offer modifications and adjust your form. Beginner classes usually repeat a core set of exercises, then add progressions as you become familiar with them. For example, the Hundred can later be made harder by holding a ball or Pilates ring between your ankles.

Wear fitted clothing

Body-hugging clothes let your instructor see your alignment and won’t catch in springs. Wear socks, preferably non-slip grip socks. Bring a water bottle and a small towel.

Expect to feel it

Pilates may look gentle, but focusing on small, precise movements works muscles you didn’t know you had. Some muscle soreness a day or two later is normal.

Learn the language

Good instructors use cues that bring your anatomy to life, and you will soon get used to them. A few you will hear often:

• Powerhouse: the centre of your body, where movement is powered from
• Articulate (or peel through) your spine: move slowly, one vertebra at a time
• Slide your shoulder blades down your back: take the work out of your shoulders and neck
• Neutral spine and pelvis: keep your lower back and hips in the position that lets the right muscles work

Listen to your body

Like any exercise, Pilates done with poor form or too often can lead to strain, most commonly in the lower back or shoulders. Give your body a rest day between demanding classes. If pain or restricted movement lasts longer than normal muscle soreness, pause and see your doctor or physio. If you have an existing injury or medical condition, check with them before you start; our biokineticist, Aurelie, can also help.

Pilates for beginners: frequently asked questions

How often should beginners do Pilates?

Two to three classes a week is ideal. Within a few weeks most people notice they are stronger, more balanced and have more energy. Once your strength improves, we will move you to an intermediate or more athletic class. Read more about how often to do Pilates.

Should Pilates be my only exercise?

Pilates complements almost every other activity, helping you run, swim, lift and play sport with better form. But cross-training matters, so combine it with walking, running, swimming or weights if you can.

Do I need to be fit to start?

No. Classes are adapted to every fitness level and body type. That is the point of starting at beginner level. Our post on your first Pilates session covers the first day in more detail.

Start Pilates at Pilates Dynamics

Every new client starts with a 55-minute beginner assessment. It includes a posture analysis and orientation, where we teach you the Pilates breathing pattern, how to engage the right muscles and the basic exercises, and assess your fitness before placing you in the right group class. Some clients are advised to take a few private sessions first. See our prices, or call 011 792 5459 or 072 999 2229, or email info@pilatesdynamics.co.za.