Categories / Yoga, Pilates & mind-body
Featured in: Yoga vs Pilates
Reformer Pilates
Pilates on a spring-resisted machine.
How to start
Take an introductory reformer class with an instructor. You lie or kneel on a sliding carriage and move against spring resistance.
How to progress
Take weekly classes, then two a week, as you learn the equipment.
What the evidence says
Evidence: limited
We found no trials of this particular format. The Pilates trials we reviewed mostly covered general Pilates, not reformer work specifically. A 2026 pooled analysis of 25 trials in adults with long-term low back pain found that mind-body exercise (yoga, Pilates, tai chi and qigong) cut pain by about 1.6 points on a 10-point scale compared with usual care or no exercise. The results varied a lot between trials, the certainty was low, and the review could not say which type was best.
Take care: Learn from a qualified instructor and tell them about injuries or pregnancy.
Sources
12-week starter plan
Start with an intro class.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Choose a small class.
- Learn the springs.
- Tell the instructor about injuries.
Common mistakes
- Skipping the intro.
- Using too much spring tension.
- Rushing.
Kit and cost
High Approximate UK prices.
- A studio class (about £15 to £30)
- Grip socks
- Comfortable clothes
Frequently asked questions
Is reformer better than mat?
We found no evidence that it is.
Why is it expensive?
It needs specialist equipment and small classes.
Do I need experience?
No, but start with an intro class.
Good for: Strength Back & posture Flexibility
Compare with similar options
| Reformer Pilates | Vinyasa Yoga | Barre | Aerial Yoga and Silks | |
|---|---|---|---|---|
| Typical session | 50 min × 2/wk | 60 min × 3/wk | 50 min × 2/wk | 60 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | High cost | Low cost | Moderate cost | Moderate cost |
| Equipment | Specialist kit | Basic kit | Basic kit | Specialist kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |