Goals
Can pilates help you lose weight? Realistic expectations
In short: Pilates can help with weight loss, but on its own it is not a fast slimming method. In studies, regular pilates programmes lasting longer than 10 weeks led to an average loss of a few kilos. The best results come from combining pilates with a balanced diet and aerobic activity such as walking. Pilates' real contribution is building muscle strength, posture and a habit of moving.
We often hear the question "Will I lose weight with pilates?". It would be easy to promise you fast, certain results, but it wouldn't be honest. In this article we explain what the research shows and where pilates should fit in your weight goal.
What does the research show?
A meta-analysis published in 2021 examined 11 controlled trials involving 393 adults who were overweight or obese. Studies that included a dietary intervention were deliberately excluded, so the results reflect the effect of pilates alone.
- Weight: People who did pilates lost about 2.4 kg more on average. This difference was significant only in programmes lasting longer than 10 weeks.
- Body mass index: Again, a reduction was seen in programmes lasting longer than 10 weeks.
- Body fat percentage: A reduction of around 4 percentage points on average was reported, but the differences between studies were very large.
- Waist circumference and lean mass: No significant change was found in these measures; very few studies had measured them anyway.
The researchers rate the quality of the evidence as low to moderate; most of the studies are small. In short, pilates may have a positive effect on weight, but the effect is modest and takes time.
What to expect from pilates: not rapid weight loss, but a regular habit of moving and a stronger body.
Where does pilates fit in weight management?
The biggest factor in weight change is diet. The role of movement has two parts: aerobic activity that raises your heart rate, and work that strengthens your muscles. The World Health Organization recommends 150–300 minutes of moderate-intensity aerobic activity a week for adults, plus muscle-strengthening activity on at least 2 days. Pilates contributes to the second part, muscle strengthening.
What pilates really contributes to your weight goal
- Muscle strength: Stronger muscles help you move more easily in daily life and make it easier to keep up aerobic activities such as walking.
- Posture and appearance: Even if the number on the scale stays the same, upright posture and a stronger core can change how your clothes fit.
- Consistency: Because it is low-impact and gentle on the joints, it's easier to keep going without stopping for long. In weight management, consistency is everything.
- Body awareness: For many people, focusing on the breath and the body makes it easier to maintain healthy habits.
A realistic sample weekly plan
| What? | How much? | Example |
|---|---|---|
| Pilates (muscle strengthening) | 2–3 classes a week | Alternating reformer and mat classes |
| Aerobic activity | Starting from 150 minutes a week in total | A 30-minute brisk walk, 5 days a week |
| Movement during the day | Every day | Getting up during long periods of sitting, taking the stairs |
| Diet | Every day | A personal plan with a dietitian if needed |
If you are aiming to lose a significant amount of weight or have a chronic health condition, create your diet plan with a doctor or dietitian. Be wary of methods that promise rapid weight loss.
When will you see results?
The significant results in the meta-analysis come from programmes lasting longer than 10 weeks. So rather than expecting a big change on the scale in the first few weeks, focus on movements getting easier, sleeping better and feeling more energetic during the day. With students who have a weight goal, we build the programme around monthly packages; we decide together how many classes a month you'll take based on your goal.
Frequently asked
Does pilates or gym training burn more weight?
The biggest factors in weight change are diet and your total amount of movement. Higher-intensity aerobic exercise can burn more energy in a short time; pilates is strong for muscle strength and consistency. For many people the best route is to combine the two.
Does reformer pilates help you lose more weight than mat pilates?
There isn't enough research making a definitive comparison. Whichever you do more regularly and enjoy more will be more effective.
Does pilates help burn belly fat?
It isn't possible to burn fat from one specific area of the body. Pilates strengthens the abdominal muscles and improves posture; fat loss happens across the whole body through diet and total movement.
How many classes a week are enough to lose weight?
The World Health Organization recommends muscle-strengthening activity on at least 2 days a week. 2–3 pilates classes a week, combined with aerobic activity and a balanced diet, make a good foundation.