How Often Should I Do Pilates, According To Science?

So, you’ve been practicing Pilates for some time now and you’re starting to see those amazing results: improved posture, stronger core muscles, increased flexibility and balance. Then, a burning question comes to mind: how often should I do Pilates?

The answer, of course, depends on various factors such as your fitness goals, schedule, and individual body needs. However, there are some general guidelines and scientific studies that can help determine the ideal frequency for practicing Pilates.

According to most Pilates experts, consistency is key when it comes to reaping the benefits of this exercise method. It’s better to practice Pilates three times a week for 30-60 minutes than squeezing in one long session once a week (1). Consistent practice allows your body to adapt and improve gradually without overexerting yourself.

Here’s what you need to know.

How Many Times a Week Should I Do Pilates to See Results?

According to a study published in the Journal of Sports Medicine and Physical Fitness, doing Pilates sessions at least twice a week can lead to significant improvements in muscular endurance and posture (2).

The study found that participants who did two 60-minute Pilates sessions per week for eight weeks experienced noticeable increases in muscle strength, flexibility, and balance.

Further research states that doing Pilates 2-3 times a week will:

Improve Muscular Endurance

Muscular endurance is the ability of a muscle or group of muscles to repeatedly exert force over an extended period. Pilates exercises are designed to target specific muscle groups and engage them for prolonged periods, leading to increased muscular endurance (3). This can be especially beneficial for those looking to improve their athletic performance or simply maintain overall physical fitness.

To learn more about Pilates for arms, check out our in-depth article on the topic.

Enhance Posture

Poor posture is often caused by weak core muscles and tight muscles in the chest, neck, and shoulders. Regular Pilates practice can help correct imbalances in these areas, resulting in improved postural control and awareness. A study published in the Journal of Physical Therapy Science found that participants who did Pilates 2-3 times a week, for eight weeks, showed significant improvement in postural control and balance, compared to those who did not (4).

Read more: 20 Stretches to Improve Posture for the Perfect Alignment

Increase Flexibility

Flexibility is often overlooked, but it is an essential component of overall fitness and can help prevent injuries. By engaging in regular Pilates sessions, you can improve your flexibility by targeting specific muscle groups and increasing range of motion. A study published in the International Journal of Sports Physical Therapy found that participants who did Pilates 2-3 times a week for six weeks showed significant improvements in hamstring and lower back flexibility (5). 

For more details about Pilates wall exercises, take a look at our prior publication.

Improves Mood

In addition to its physical benefits, Pilates positively impacts mental health. A study in Complementary Therapies in Medicine revealed that regular Pilates practice can enhance mood and overall well-being (6). Participants reported reduced anxiety and increased relaxation after a 10-week Pilates program.

Based on the research, it is recommended to do Pilates at least twice a week to see significant results in muscular endurance, posture, flexibility, and even mood. However, everyone’s body is different, so it’s best to listen to your own body and adjust your frequency.

Is It Okay To Do Pilates Every Day?

Experts do not recommend doing Pilates every day, as it is a form of physical exercise that requires rest and recovery periods. Doing Pilates every day can put excessive strain on the muscles and this can lead to (7):

• Muscle fatigue and soreness: Pilates exercises involve engaging specific muscle groups repeatedly, which can cause soreness and fatigue if done every day.
• Decreased performance: Without proper rest and recovery periods, your muscles may not be able to perform at their best potential, leading to decreased performance in your Pilates practice.
• Injuries: Overworking the same muscle groups without allowing for rest and recovery can increase the risk of injury. Furthermore, repeating the same movements daily can result in strain on ligaments, tendons, and joints.
• Mental burnout: Doing Pilates every day can also lead to mental burnout and loss of motivation, making it more challenging to stick to a consistent practice schedule.

For optimal results and to prevent injuries, the recommended frequency for Pilates is 2-3 times a week with rest days in between. Alternating Pilates with other forms of physical activity, such as cardio or strength training, can also help prevent overuse injuries and provide a well-rounded fitness routine (8).

Is Pilates 3 Days a Week Enough?

3 days a week can be an effective frequency for Pilates, especially if you are new to the practice or have a busy schedule. This is according to The Journal of Sports Medicine and Therapy as mentioned earlier (2). However, it’s important to note that the intensity and duration of your Pilates sessions also play a crucial role in achieving desired results.

The following will determine how and when  you should increase the intensity of your Pilates sessions:

Progression

As you become more familiar with the Pilates exercises and your body adapts to them, you can increase the intensity by adding props such as resistance bands or weights, or progressing to advanced versions of the exercises.

Individual Fitness Goals

Your fitness goals will also determine how often and how intense your Pilates sessions should be. For example, if you are looking to build muscle strength, shorter but more intense Pilates sessions may be beneficial.

Physical Ability

It’s essential to listen to your body and not push yourself too hard too quickly. If you experience any discomfort or pain during Pilates, make sure to modify the exercises or take breaks as needed.

Balanced Routine

Incorporating other forms of exercise into your routine, such as cardio and strength training, can also help balance out the frequency and intensity of your Pilates sessions.

How Quickly Can Pilates Change Your Body?

Consistently doing  Pilates 2-3 times a week can result in noticeable changes in your body within a few weeks to a month. However, the rate of change may vary, depending on various factors such as:

• Age: As we age, our bodies may take longer to adapt and show physical changes. This can include slower muscle recovery, reduced flexibility, and a gradual decrease in metabolic rate. Understanding these changes can help us adjust our fitness routines and health practices to better support our aging bodies.
• Physical fitness level: Someone who is new to Pilates or has a lower level of physical fitness may see faster results compared to someone who is already active and physically fit.
• Diet and lifestyle: Consistently practicing Pilates can help improve your physical health, but it’s essential to support your body with a healthy diet and overall lifestyle. Eating a well-balanced diet, staying hydrated, and getting enough rest are vital for achieving optimal results from your Pilates practice.
• Genetics: Genetics plays a significant role in how our bodies respond to exercise. Some people may see results more quickly than others due to their genetic makeup.
• Consistency: The key to seeing significant changes in your body with Pilates is consistency. Showing up for your Pilates sessions and staying committed to a regular practice schedule will yield the best results.

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That being said, the changes will happen gradually, and across a timeline. This is an example of what that timeline may look like:

Weeks 1-2: Initial Adjustments

• Increased Body Awareness: You’ll start to become more aware of your posture and how you move throughout the day.
• Improved Flexibility: You might notice a slight increase in your range of motion as your muscles begin to stretch and lengthen.

Weeks 3-4: Building Strength and Endurance

• Enhanced Core Strength: Your core muscles will start to feel stronger, giving you better stability.
• Better Posture: With improved core strength, your posture will begin to improve, which can alleviate some nagging back pain or discomfort.

Months 1-2: Visible Changes

• Toned Muscles: You may start to notice more definition in your muscles, especially in your abs, legs, and arms.
• Improved Flexibility and Range of Motion: Your flexibility will continue to improve, making activities in daily life easier and more fluid.

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Months 2-3: Sustained Benefits

• Increased Stamina: Your overall stamina and endurance will be higher, making other physical activities feel less taxing.
• Reduced Stress: The mental benefits of Pilates will start to become more noticeable, including reduced anxiety and an overall sense of well-being.
• Balanced Muscular Structure: You’ll notice a more balanced and symmetrical muscle development, contributing to a more even distribution of strength throughout your body.

Months 3 and Beyond: Long-Term Results

• Consistent Strength and Tone: Continued practice will keep your muscles strong and well-toned.
• Enhanced Athletic Performance: If you engage in other sports or physical activities, you’ll likely see performance improvements due to better overall fitness.
• Ongoing Wellness: The combination of physical and mental benefits will continue to contribute to your overall wellness, making you feel more confident and healthier.

By staying dedicated to your Pilates practice, you’ll enjoy these changes and continue to reap the benefits over time. Remember, consistency is key, and listening to your body will help you achieve the best results.

Read more: 20 Wall Pilates Benefits: You’ll Wish You Knew About These Sooner!

FAQs

• Do Pilates Help You Lose Belly Fat?

While Pilates is good for toning and strengthening your core muscles, it is not specifically targeted at losing belly fat. The reduction of body fat, including belly fat, involves a combination of overall caloric expenditure and dietary adjustments. Pilates, when combined with a healthy diet and other forms of cardiovascular exercise, can certainly help you achieve a more toned and slimmer midsection by improving your core strength, muscle balance, and muscle definition (3).

• Is It Better to Do Pilates in the Morning or at Night?

The best time to do Pilates largely depends on your personal lifestyle and preferences. Both morning and evening Pilates sessions have their benefits.

In the mornings:

• You may have more energy and focus to devote to your Pilates practice.
• It can set a positive tone for the rest of your day.
• You can establish a consistent morning routine.
• Some people find that it helps with digestion and alleviates morning stiffness.
• It may be easier to find time in the mornings before your day gets busy.

In the evenings:

• It can be a great way to unwind and de-stress after a long day.
• You can release any built-up tension in your muscles before bed, promoting relaxation and better sleep.
• It may help with digestion and bloating from dinner.
• Your body may feel more warmed up and flexible from moving throughout the day.
• It can be a way to transition from work or other activities to bedtime.

Ultimately, the best time for you to do Pilates is when you are most likely to commit to and make it part of your routine. Experiment with both morning and evening sessions and see which works best for you.  If possible, try to find a consistent time in either the morning or evening that works with your schedule. Consistency is key in seeing results from your Pilates practice.

• Is Pilates and Walking Enough Exercise?

Combining  Pilates with other forms of exercise can provide a well-rounded fitness routine. While walking is an excellent form of cardiovascular exercise and has many health benefits (9), it may not be enough on its own to achieve optimal physical fitness. Combining Pilates with other activities such as strength training, cardio, or sports can:

• Improve overall strength, flexibility, and balance.
• Help with weight management and body composition.
• Enhance athletic performance in other activities.
• Provide a variety of physical and mental health benefits.
• Prevent boredom and burnout from doing the same activity every day.
• Prevent muscle imbalances from only focusing on one form of exercise.
• Allow for rest and recovery days to prevent overtraining.

The Bottom Line

Practicing Pilates 2-3 times a week for at least 30 minutes, combined with other forms of exercise and a healthy diet, can lead to numerous physical and mental benefits.  It’s all about finding a balance between movement, strength and wellness. Pilates may not be a quick fix for weight loss or getting six-pack abs, but it can contribute to an overall healthier lifestyle and improved physical fitness in the long term.