How often should I do Pilates?

But you might be worried about overdoing it, especially if Pilates has become a staple in your morning or evening routine. Here are experts on how often you should practice Pilates, the best ways to adjust your workout to avoid overdoing it, and what activities to combine with Pilates.

However, the best progress and activity levels ultimately depend on you As an individual, if you have any doubts, consult a doctor or personal trainer based on your background and capabilities.

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How often should I do Pilates?

Good news for Pilates enthusiasts: With your doctor’s clearance, it’s technically possible to do this exercise every day, but with some modifications to avoid risking injury.

“There’s certainly no harm in doing a little bit every day, but I recommend a 45-60 minute, moderate-intensity Pilates workout on equipment or a mat every other day, with a short pre-Pilates or flexibility-focused session in between,” says Portia Page, CPT, NCPT, Pilates instructor and fitness educator at Balanced Body.

So, if you do Pilates every day, make sure to incorporate lighter exercises in between your more intense sessions. You can also incorporate other types of light exercise into your training routine to keep you from getting bored (more on this later).

The type of Pilates you do also makes a difference: there are two main types of Pilates: reformer Pilates (usually done on a Pilates reformer machine found in a studio) and mat Pilates (done in a studio or at home on a thick mat with equipment like a foam roller or hand weights).

You could also try Cadillac Pilates (a machine similar to the Reformer but using a four-post frame with various bars and straps) or Chair Pilates (a chair-like machine that uses similar elements to both the Reformer and Mat Pilates).

“Using a reformer as your sole Pilates exercise equipment means you’re relying on spring support, which can stunt your progress and weaken some muscle groups,” says Teresa Barone, CPT, Life Time Senior Pilates Leader.

When considering a Pilates instructor or studio, look for one that teaches not only Reformer Pilates but also other varieties such as Cadillac, chair, and mat Pilates. These different practices complement each other to provide you with the most comprehensive training.

“The mat builds your strength to progress on the equipment like the reformer, Cadillac or chair, and those equipment in turn builds your strength on the mat. They’re both important pieces of the puzzle,” Barone says.

How do you know if you can take your Pilates practice to the next level?

If you’re new to Pilates, Barone recommends starting with one session per week and gradually increasing the frequency to two to three times a week over four to eight weeks. By that time, you’ll notice increased strength, more energy, and less aches and pains, which will help you take your practice to the next level.

But don’t rush: Practicing Pilates too often or for too long when you’re not ready puts you at risk of injury, just like with any exercise.

“Not giving your body enough rest and recovery can lead to more muscle fatigue and soreness, and ultimately to overuse and injury to your joints, especially if your movement patterns remain unchanged,” Page says.

Performing the same movements repeatedly can damage tissue and lead to overuse injuries, which can be avoided by taking rest periods and following proper technique, according to the Hospital for Special Surgery (HSS).

Also, try to add variety to your practice, especially if you are practicing Pilates almost every day or every day.

“Make sure your training is well-balanced and focuses on the whole body,” says Page, “and don’t just focus on one plane of movement or the same movements every day.”

Aim to target every muscle group from top to bottom in each training session, but vary the intensity and type of exercise.

“You can use mixed-movement techniques, such as combining yoga with Pilates, to create rhythm and flow,” says Page, “while using Pilates equipment to develop the specific strength and flexibility needed for full-body movement and balanced muscle development and control.”

If you’ve suffered an overuse injury, you’ll likely need to rest the area and allow it to heal, which can take anywhere from a few weeks to a few months, according to the HSS.

“My personal goal is to incorporate a few workouts each day that combine a full mat or equipment-based Pilates session with other forms of exercise like weight training, yoga, tai chi, walking, or sports.” —Portia Page, CPT, NCPT

What’s the best workout for a Pilates “off” day?

When you’re not practicing Pilates, you can stay active with other activities that complement Pilates but don’t target the same muscles and joints.

“My personal goal is to incorporate a little bit of workout time each day, combining a full Pilates session on the mat or on equipment with other forms of movement like weight training, yoga, tai chi, walking or sports,” says Page.

Weight training is great for building muscle and bone density and overall confidence and strength, while sports like tennis and volleyball are a way to add more fun to your daily life.

“Even walking your dog can help,” says Page. “Variety it up by going a little further or taking a different route.”

You might also find that doing water sports in between your Pilates sessions helps loosen your muscles and joints, along with other important benefits: According to Michigan State University, swimming helps keep joints and ligaments flexible and loose, improves lung capacity, and strengthens the heart.

“If you’re looking for something that’s easy on your joints and body, combining Pilates with a few days in the pool (either swimming or aqua aerobics) is a great option,” Barone says.

Finally, mind-body exercises that help you improve focus will benefit not only your Pilates practice but other areas of your life as well.

In a 2021 study, International Journal of Environmental Research and Public Health Participants who practiced Pilates and yoga for eight weeks were found to be more likely to adopt healthy lifestyle changes, such as eating healthy, being active, maintaining healthy social relationships, managing stress, and focusing on spiritual growth, than those who did not practice Pilates and yoga.

“Yoga is great for adding another modality of mindfulness with its focus on breathing and stretching,” says Page.

Conclusion

If you want to incorporate Pilates into your daily routine, remember to start slowly, listen to your body, and take breaks when necessary. This means starting with one Pilates session per week and gradually increasing to two or three sessions per week over one to two months.

Finally, if you’re physically able, you can do Pilates every day, but combine intense training days with lighter days that focus on stretching, and you can even substitute Pilates days with supplemental activities like walking, swimming, or yoga.

Variety in your training will help prevent overuse injuries, and when in doubt, consult a certified personal trainer or physician to discuss the best way to start and progress based on your activity level and any underlying conditions.