Planning
How many days a week should you do pilates?
In short: For most adults, 2–3 pilates classes a week is a balanced start. The World Health Organization recommends that adults do muscle-strengthening activity on at least 2 days a week, and pilates is one way to meet that need. It should be combined with aerobic activity such as walking.
What does the World Health Organization recommend?
According to the World Health Organization's (WHO) 2020 physical activity guidelines, adults aged 18–64 should:
- do 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity a week,
- and add muscle-strengthening activity of moderate or greater intensity that works all major muscle groups on at least 2 days a week.
Pilates contributes especially to the second point, muscle strengthening. It's a good idea to cover your aerobic needs with activities such as walking, cycling or swimming.
A realistic plan for your level
| Situation | Pilates per week | Note |
|---|---|---|
| I'm just starting | 2 classes | Rest at least one day between classes. |
| I've been doing it regularly for a few months | 2–3 classes | You can alternate between reformer and mat classes. |
| I also do another sport | 1–2 classes | Pilates is a good complement for posture and the core. |
When will you see results?
This varies from person to person, and it wouldn't be right to give an exact timeframe. People who keep at it usually notice in the first weeks that movements become easier and more controlled. What really matters is consistency: doing 2 classes every week is better than doing 3 in one week and then stopping.
Can you do pilates every day?
A light mat flow can be done every day. But it's important to give your muscles time to recover between intensive classes. Plan your programme with your instructor.
How should you spread classes across the week?
- Avoid consecutive days: Especially when starting out, resting one day between two intensive classes helps.
- Pick fixed days: A fixed routine such as "pilates on Tuesday and Thursday evenings" makes it much easier to keep going.
- Don't leave rest days empty: A light walk covers your aerobic needs and keeps your body active.
- Accept busy weeks: If you only manage one class one week, don't drop the programme; what matters is keeping it up over months.
When should you increase the frequency?
When you notice that you can do the movements correctly without thinking, that you aren't overly tired after classes and that you feel good the next day, we can talk about increasing your weekly classes. We usually plan this with your instructor, based on your progress.
At Studio 4 Pilates our packages are monthly; we decide together how many classes a month you'll take based on your goal. Take a look at our packages.
Frequently asked
Is pilates once a week enough?
It's much better than nothing and not a bad start. But the WHO recommends muscle-strengthening activity on at least 2 days a week, so increasing to 2 days is a good idea if you can.
Can pilates and walking be combined?
Yes. Pilates provides muscle strength and control, while walking covers your aerobic needs. The two complement each other well.
Should I walk before or after pilates?
Either works. If you do both on the same day, a short walk can serve as a warm-up before pilates or as a cool-down afterwards. Choose whichever routine feels most sustainable to you.