Reformer Pilates is a highly effective low-impact workout that improves strength, flexibility, balance, and posture. But how often should you do it to see results? The answer depends on your fitness goals—whether you want to build strength, lose weight, or enhance flexibility.
In this blog, we’ll break down the ideal Reformer Pilates frequency based on expert recommendations and provide sample routines tailored to different objectives.
How Often Should You Do Reformer Pilates?
The ideal frequency for Reformer Pilates varies depending on your fitness level and goals. Here’s a general guideline:
Beginners: 2-3 times per week
Intermediate/Advanced: 3-5 times per week
For Active Recovery: 1-2 times per week (complementing other workouts)
Consistency is key—regular practice helps build core strength, improve mobility, and prevent injury. Now, let’s dive into specific schedules for different fitness goals.
Sample Reformer Pilates Routines for Different Goals
1. For Strength Building
Reformer Pilates engages deep stabilizing muscles, making it excellent for functional strength.
Recommended Frequency: 3-4 times per week
Sample Routine:
Footwork (Heels, Arches, Toes) – 3 sets x 10 reps
Leg Circles – 3 sets x 8 reps per leg
Short Box Series (Round Back, Flat Back, Side-to-Side) – 3 sets x 10 reps
Long Stretch (Plank to Pike) – 3 sets x 8 reps
Elephant (Hamstring & Shoulder Stretch) – 3 sets x 6 reps
Side Splits (Adductor & Glute Focus) – 3 sets x 10 reps
2. For Weight Loss
While Pilates isn’t as calorie-intensive as cardio, combining it with a healthy diet and other workouts can aid fat loss.
Recommended Frequency: 4-5 times per week (mix with cardio)
Sample Routine:
Jumpboard Intervals – 1 min fast, 30 sec slow (repeat 5x)
Running Man (Fast Pull Straps) – 3 sets x 15 reps
Side-Lying Leg Lifts – 3 sets x 12 reps per side
Boat Pose with Resistance – 3 sets x 10 reps
Mermaid Stretch with Rotation – 3 sets x 8 reps per side
3. For Flexibility & Mobility
Reformer Pilates lengthens muscles while strengthening them, making it perfect for improving flexibility.
Recommended Frequency: 3 times per week
Sample Routine:
Overhead Stretch with Straps – Hold 30 sec, 3 reps
Swan Dive (Back Extension) – 3 sets x 8 reps
Kneeling Arm & Leg Reach – 3 sets x 10 reps per side
Split Stretch (Front & Back) – Hold 30 sec per leg
Spine Stretch Forward (Seated Roll-Down) – 3 sets x 8 reps
Tip: Incorporate dynamic stretches before and static holds after your session.
Conclusion:
The best Reformer Pilates schedule depends on your goals, fitness level, and recovery ability. Beginners should start with 2-3 sessions weekly, while advanced practitioners can do 4-5.
Strength? Focus on resistance-based moves 3-4x/week.
Weight loss? Combine Pilates with cardio 4-5x/week.
Flexibility? Prioritize stretching routines 3x/week.
Listen to your body and adjust as needed. With consistency, you’ll see improved posture, muscle tone, and overall well-being.