{"id":62668,"date":"2024-08-13T20:25:27","date_gmt":"2024-08-13T20:25:27","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62668"},"modified":"2025-01-23T15:47:12","modified_gmt":"2025-01-23T15:47:12","slug":"how-often-should-i-do-pilates","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/","title":{"rendered":"How Often Should I Do Pilates, According To Science?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#How_Many_Times_a_Week_Should_I_Do_Pilates_to_See_Results\" >How Many Times a Week Should I Do Pilates to See Results?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Improve_Muscular_Endurance\" >Improve Muscular Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Enhance_Posture\" >Enhance Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Increase_Flexibility\" >Increase Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Improves_Mood\" >Improves Mood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Is_It_Okay_To_Do_Pilates_Every_Day\" >Is It Okay To Do Pilates Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Is_Pilates_3_Days_a_Week_Enough\" >Is Pilates 3 Days a Week Enough?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Progression\" >Progression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Individual_Fitness_Goals\" >Individual Fitness Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Physical_Ability\" >Physical Ability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Balanced_Routine\" >Balanced Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#How_Quickly_Can_Pilates_Change_Your_Body\" >How Quickly Can Pilates Change Your Body?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Weeks_1-2_Initial_Adjustments\" >Weeks 1-2: Initial Adjustments<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Weeks_3-4_Building_Strength_and_Endurance\" >Weeks 3-4: Building Strength and Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Months_1-2_Visible_Changes\" >Months 1-2: Visible Changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Months_2-3_Sustained_Benefits\" >Months 2-3: Sustained Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Months_3_and_Beyond_Long-Term_Results\" >Months 3 and Beyond: Long-Term Results<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Do_Pilates_Help_You_Lose_Belly_Fat\" >Do Pilates Help You Lose Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Is_It_Better_to_Do_Pilates_in_the_Morning_or_at_Night\" >Is It Better to Do Pilates in the Morning or at Night?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#Is_Pilates_and_Walking_Enough_Exercise\" >Is Pilates and Walking Enough Exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">So, you&#8217;ve been practicing Pilates for some time now and you&#8217;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?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to most Pilates experts, consistency is key when it comes to reaping the benefits of this exercise method. It&#8217;s better to practice Pilates three times a week for 30-60 minutes than squeezing in one long session once a week (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/press-releases\/382\/ace-study-evaluates-benefits-of-pilatesexclusive-ace-study-examines-cardiovascular-benefits-of-popular-trend\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Consistent practice allows your body to adapt and improve gradually without overexerting yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_often_should_i_do_pilates\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-7.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_I_Do_Pilates_to_See_Results\"><\/span><b>How Many Times a Week Should I Do Pilates to See Results?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sportsmedoa.com\/apdf\/jsmt-aid1073.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/collections\/jumpsuits?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Do_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70223\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Further research states that doing Pilates 2-3 times a week will:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improve_Muscular_Endurance\"><\/span><b>Improve Muscular Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/pilates-health-benefits#:~:text=The%20health%20benefits%20of%20Pilates,both%20sides%20of%20your%20body\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This can be especially beneficial for those looking to improve their athletic performance or simply maintain overall physical fitness.<\/span><\/p>\n<p>To learn more about <a href=\"https:\/\/betterme.world\/articles\/pilates-for-arms\/\">Pilates for arms<\/a>, check out our in-depth article on the topic.<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhance_Posture\"><\/span><b>Enhance Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/0269215516637202\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\">20 Stretches to Improve Posture for the Perfect Alignment<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Flexibility\"><\/span><b>Increase Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4077575\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p>For more details about <a href=\"https:\/\/betterme.world\/articles\/pilates-wall-exercises\/\">Pilates wall exercises<\/a>, take a look at our prior publication.<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improves_Mood\"><\/span><b>Improves Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0965229917306118\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Participants reported reduced anxiety and increased relaxation after a 10-week Pilates program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;s body is different, so it&#8217;s best to listen to your own body and adjust your frequency.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_often_should_i_do_pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69585\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-23-1024x640.png\" alt=\"How Often Should I Do Pilates\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-23.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-23-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-23.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-23-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Okay_To_Do_Pilates_Every_Day\"><\/span><b>Is It Okay To Do Pilates Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle fatigue and soreness:<\/b><span style=\"font-weight: 400;\"> Pilates exercises involve engaging specific muscle groups repeatedly, which can cause soreness and fatigue if done every day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decreased performance:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Injuries:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mental burnout:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/news.umiamihealth.org\/en\/prevent-injuries-with-cross-training\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Pilates_3_Days_a_Week_Enough\"><\/span><b>Is Pilates 3 Days a Week Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sportsmedoa.com\/apdf\/jsmt-aid1073.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, it&#8217;s important to note that the intensity and duration of your Pilates sessions also play a crucial role in achieving desired results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following will determine how and when\u00a0 you should increase the intensity of your Pilates sessions:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progression\"><\/span><b>Progression<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Individual_Fitness_Goals\"><\/span><b>Individual Fitness Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Physical_Ability\"><\/span><b>Physical Ability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balanced_Routine\"><\/span><b>Balanced Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incorporating other forms of exercise into your routine, such as cardio and <a href=\"https:\/\/betterme.world\/articles\/pilates-vs-strength-training\/\">strength training<\/a>, can also help balance out the frequency and intensity of your Pilates sessions.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_often_should_i_do_pilates\"><img decoding=\"async\" class=\"aligncenter wp-image-69579 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17-1024x640.png\" alt=\"How Often Should I Do Pilates\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-17-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Quickly_Can_Pilates_Change_Your_Body\"><\/span><b>How Quickly Can Pilates Change Your Body?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consistently doing\u00a0 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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age: <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Physical fitness level:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diet and lifestyle:<\/b><span style=\"font-weight: 400;\"> Consistently practicing <a href=\"https:\/\/betterme.world\/articles\/what-does-pilates-help-with\/\">Pilates can help<\/a> improve your physical health, but it&#8217;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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Genetics:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_often_should_i_do_pilates\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Do_Pilates\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69747\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-21-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-21-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-21-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-21-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-21-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-21-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">That being said, the changes will happen gradually, and across a timeline. This is an example of what that timeline may look like:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Weeks_1-2_Initial_Adjustments\"><\/span><b>Weeks 1-2: Initial Adjustments<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Body Awareness:<\/b><span style=\"font-weight: 400;\"> You&#8217;ll start to become more aware of your posture and how you move throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Flexibility:<\/b><span style=\"font-weight: 400;\"> You might notice a slight increase in your range of motion as your muscles begin to stretch and lengthen.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Weeks_3-4_Building_Strength_and_Endurance\"><\/span><b>Weeks 3-4: Building Strength and Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced Core Strength:<\/b><span style=\"font-weight: 400;\"> Your core muscles will start to feel stronger, giving you better stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better Posture:<\/b><span style=\"font-weight: 400;\"> With improved core strength, your posture will begin to improve, which can alleviate some nagging back pain or discomfort.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Months_1-2_Visible_Changes\"><\/span><b>Months 1-2: Visible Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Toned Muscles:<\/b><span style=\"font-weight: 400;\"> You may start to notice more definition in your muscles, especially in your abs, legs, and arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Flexibility and Range of Motion:<\/b><span style=\"font-weight: 400;\"> Your flexibility will continue to improve, making activities in daily life easier and more fluid.<\/span><\/li>\n<\/ul>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_often_should_i_do_pilates\">set this plan in motion<\/a>!<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Months_2-3_Sustained_Benefits\"><\/span><b>Months 2-3: Sustained Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Stamina:<\/b><span style=\"font-weight: 400;\"> Your overall stamina and endurance will be higher, making other physical activities feel less taxing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Stress:<\/b><span style=\"font-weight: 400;\"> The mental benefits of Pilates will start to become more noticeable, including reduced anxiety and an overall sense of well-being.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced Muscular Structure:<\/b><span style=\"font-weight: 400;\"> You&#8217;ll notice a more balanced and symmetrical muscle development, contributing to a more even distribution of strength throughout your body.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Months_3_and_Beyond_Long-Term_Results\"><\/span><b>Months 3 and Beyond: Long-Term Results<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistent Strength and Tone:<\/b><span style=\"font-weight: 400;\"> Continued practice will keep your muscles strong and well-toned.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced Athletic Performance:<\/b><span style=\"font-weight: 400;\"> If you engage in other sports or physical activities, you&#8217;ll likely see performance improvements due to better overall fitness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ongoing Wellness:<\/b><span style=\"font-weight: 400;\"> The combination of physical and mental benefits will continue to contribute to your overall wellness, making you feel more confident and healthier.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_often_should_i_do_pilates\"><img decoding=\"async\" class=\"aligncenter wp-image-69578 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16-1024x640.png\" alt=\"How Often Should I Do Pilates\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">By staying dedicated to your Pilates practice, you&#8217;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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-benefits\/\">20 Wall Pilates Benefits: You\u2019ll Wish You Knew About These Sooner!<\/a><br \/>\n<\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Pilates_Help_You_Lose_Belly_Fat\"><\/span><strong>Do Pilates Help You Lose Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While <a href=\"https:\/\/betterme.world\/articles\/is-pilates-good-for-toning\/\">Pilates is good for toning<\/a> and <\/span>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 (<a href=\"https:\/\/www.betterhealth.vic.gov.au\/pilates-health-benefits\">3<\/a>).<\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Do_Pilates_in_the_Morning_or_at_Night\"><\/span><strong>Is It Better to Do Pilates in the Morning or at Night?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best time to do Pilates largely depends on your personal lifestyle and preferences. Both morning and evening Pilates sessions have their benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the mornings:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may have more energy and focus to devote to your Pilates practice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can set a positive tone for the rest of your day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can establish a consistent morning routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some people find that it helps with digestion and alleviates morning stiffness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may be easier to find time in the mornings before your day gets busy.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In the evenings:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be a great way to unwind and de-stress after a long day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can release any built-up tension in your muscles before bed, promoting relaxation and better sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may help with digestion and bloating from dinner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body may feel more warmed up and flexible from moving throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be a way to transition from work or other activities to bedtime.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0 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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_and_Walking_Enough_Exercise\"><\/span><strong>Is Pilates and Walking Enough Exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Combining\u00a0 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 (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2016\/03\/benefits-walking#:~:text=Regular%20walking%20can%20have%20many,you%20maintain%20a%20healthy%20weight.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">), 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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve overall strength, flexibility, and balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Help with weight management and body composition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhance athletic performance in other activities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provide a variety of physical and mental health benefits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevent boredom and burnout from doing the same activity every day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevent muscle imbalances from only focusing on one form of exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow for rest and recovery days to prevent overtraining.<\/span><\/li>\n<\/ul>\n\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0 It\u2019s 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.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_often_should_i_do_pilates\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>So, you&#8217;ve been practicing Pilates for some time now and you&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":69967,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[201,202],"tags":[],"coauthors":[125,221],"class_list":["post-62668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates","category-wall-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Often Should I Do Pilates, According To Science? - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn \u2605 HOW OFTEN YOU SHOULD PRACTICE PILATES \u27a4 to achieve optimal fitness, enhance core strength, and improve overall well-being.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Often Should I Do Pilates, According To Science?\" \/>\n<meta property=\"og:description\" content=\"Learn \u2605 HOW OFTEN YOU SHOULD PRACTICE PILATES \u27a4 to achieve optimal fitness, enhance core strength, and improve overall well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-23T15:47:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7\"},\"headline\":\"How Often Should I Do Pilates, According To Science?\",\"dateModified\":\"2025-01-23T15:47:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/\"},\"wordCount\":1796,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15-1.png\",\"articleSection\":[\"Pilates\",\"Wall Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/www.acefitness.org\/about-ace\/press-room\/press-releases\/382\/ace-study-evaluates-benefits-of-pilatesexclusive-ace-study-examines-cardiovascular-benefits-of-popular-trend\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Consistent practice allows your body to adapt and improve gradually without overexerting yourself.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to know.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Many Times a Week Should I Do Pilates to See Results?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/www.sportsmedoa.com\/apdf\/jsmt-aid1073.pdf\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/\",\"name\":\"How Often Should I Do Pilates, According To Science? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How Often Should I Do Pilates, According To Science? - BetterMe","description":"Learn \u2605 HOW OFTEN YOU SHOULD PRACTICE PILATES \u27a4 to achieve optimal fitness, enhance core strength, and improve overall well-being.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/","og_locale":"en_US","og_type":"article","og_title":"How Often Should I Do Pilates, According To Science?","og_description":"Learn \u2605 HOW OFTEN YOU SHOULD PRACTICE PILATES \u27a4 to achieve optimal fitness, enhance core strength, and improve overall well-being.","og_url":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-23T15:47:12+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15-1-1024x640.png","type":"image\/png"}],"author":"Eve Chalicha, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Troy Hurst, PT, DPT","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/40070545a378004abce13b4277b499b7"},"headline":"How Often Should I Do Pilates, According To Science?","dateModified":"2025-01-23T15:47:12+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/"},"wordCount":1796,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/15-1.png","articleSection":["Pilates","Wall Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/press-releases\/382\/ace-study-evaluates-benefits-of-pilatesexclusive-ace-study-examines-cardiovascular-benefits-of-popular-trend\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Consistent practice allows your body to adapt and improve gradually without overexerting yourself.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what you need to know.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>How Many Times a Week Should I Do Pilates to See Results?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sportsmedoa.com\/apdf\/jsmt-aid1073.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/","url":"https:\/\/betterme.world\/articles\/how-often-should-i-do-pilates\/","name":"How Often Should I Do Pilates, According To Science? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/62668","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=62668"}],"version-history":[{"count":3,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/62668\/revisions"}],"predecessor-version":[{"id":70291,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/62668\/revisions\/70291"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/69967"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=62668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=62668"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=62668"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=62668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}