How Many Times a Week Should You Do Pilates for Results?
If you’re wondering how often you should do Pilates to see real results, you’re not alone. Whether your goal is strength, flexibility, fat loss, or injury prevention, consistency is key—but does that mean you need to be on the reformer every day?
The short answer? It depends on your goals!
The long answer? Pilates is incredibly adaptable—you can tailor your frequency to match your body, lifestyle, and fitness objectives. Let’s break down the ideal Pilates schedule for different fitness levels and results from an expert physiotherapist’s perspective.
What Results Do You Want? Match Your Schedule to Your Goals!
Goal: Build Strength & Tone Muscles
Best frequency: 3-4 times per week
Why? Pilates is a strength-based workout, meaning your muscles need recovery time to build strength. A minimum of 3 sessions per week provides enough volume for muscle toning and definition.
What to focus on?
Reformer Pilates or resistance-based mat Pilates
Progressive overload (heavier springs, more reps)
Full-body sessions or targeted strength days (e.g., glutes & core, upper body focus, etc.)
Goal: Improve Flexibility & Mobility
Best frequency: 2-3 times per week (or daily short sessions)
Why? Stretching and mobility work respond best to consistency. Unlike strength training, you can do mobility-focused Pilates daily, but at least 2-3 structured sessions per week will make a big difference.
What to focus on?
Dynamic stretching & breathwork
Reformer stretching sequences
Deep hip openers & spinal mobility exercises
Goal: Fat Loss & Metabolism Boost
Best frequency: 4-5 times per week + walking or cardio
Why? Pilates burns calories, builds lean muscle, and improves metabolism, but pairing it with cardio (walking, running, or HIIT) increases overall fat loss efficiency.
What to focus on?
HIIT Pilates or Dynamic Flow Reformer for intensity
Strength-based Reformer Pilates to build lean muscle
Daily walking (8,000+ steps) for steady fat burn
Goal: Recover from Injury & Prevent Pain
Best frequency: 2-3 times per week
Why? Recovery-based Pilates should focus on gentle movement, mobility, and core activation—it’s about rebuilding strength without overloading the body.
What to focus on?
Low-impact Reformer sessions
Glute & core activation for spinal support
Breathwork & controlled movement to avoid compensation
How Often Should Beginners Do Pilates?
If you’re new to Pilates, start with 2-3 sessions per week to allow your body time to adapt and strengthen.
First 4-6 weeks: 2-3 times per week for form & confidence
After 6 weeks: Increase to 3-4 times per week for faster progress
Should You Do Pilates Every Day?
You can do Pilates every day—but it depends on what kind of Pilates you’re doing.
Daily Pilates? Stick to a mix of:
Strength-focused workouts (3-4 times per week)
Mobility & stretching sessions (1-2 times per week)
Recovery-based Pilates (breathwork, gentle movement, low intensity)
What to avoid:
Overtraining the same muscle groups daily (your body needs recovery to build strength!)
Ignoring rest days (active recovery is key for injury prevention!)
What Happens When You Do Pilates Regularly?
2 times per week: You’ll start feeling stronger and more connected to your body.
3-4 times per week: You’ll notice toning, better posture, and increased strength.
5 times per week: You’ll see major changes in endurance, flexibility, and confidence.
Final Answer: How Many Times a Week Should YOU Do Pilates?
The sweet spot = 3-4 times per week for most people, but adjust based on your goals:
Strength & Toning: 3-4 times per week
Flexibility & Mobility: 2-3 times per week (or short daily sessions)
Fat Loss & Metabolism: 4-5 times per week + cardio
Injury Recovery & Pain Prevention: 2-3 times per week
The key? Consistency beats intensity. Whether you do Pilates twice a week or five times, staying consistent is what leads to real results.
Ready to Start? Book Your Pilates Sessions Now!
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