How to Begin Pilates: Your Complete Guide to Getting Started

So you're thinking about trying Pilates? Perhaps you've heard friends rave about it, seen the incredible benefits people experience, or you're simply looking for a form of exercise that's sustainable, effective, and kind to your body. Whatever's brought you here, I'm genuinely excited for you—because starting Pilates might just be one of the best decisions you make for your body and wellbeing.

But I also know that beginning something new can feel daunting. Where do you start? What do you need? What if you're not flexible or strong enough yet? Will you be the only beginner in the room fumbling through movements while everyone else flows effortlessly?

Let me put your mind at ease. In this guide, I'm going to walk you through everything you need to know about beginning Pilates—the practical stuff, the mindset shifts that help, and how to find the right approach for you.

What Actually Is Pilates?

Before we dive into the how, let's quickly cover the what.

Pilates is a low-impact exercise method that focuses on strengthening your body with an emphasis on core stability, proper alignment, and controlled movement. Created by Joseph Pilates in the early 20th century, it's built on principles of concentration, control, centering, flow, precision, and breathing.

Unlike many other forms of exercise that prioritize speed, repetitions, or how much you can lift, Pilates is all about quality over quantity. It's about moving intentionally, with proper form and breath support, so that every movement serves a purpose.

The result? A stronger, more stable core, improved posture, better balance and coordination, increased flexibility, and a body that moves with greater ease in everyday life. And unlike high-impact workouts that can leave you exhausted or injured, Pilates builds you up sustainably.

What You Actually Need to Get Started

Here's the brilliant news: you don't need much at all.

The essentials:

• A mat - That's it for equipment when you're starting out. A yoga or Pilates mat will do perfectly. You don't need reformers, chairs, barrels, or any fancy apparatus to begin building a strong Pilates practice.

• Comfortable clothing - Wear something you can move freely in. You want to be able to see your body alignment, so fitted (but not restrictive) clothing works well. Nothing uncomfortable, nothing that rides up or gets in the way—just clothes that let you focus on movement, not adjusting your outfit.

• An open mind - Honestly, this might be the most important thing you bring. Pilates asks you to move differently than you might be used to, to think about your body in new ways, and to be patient with the learning process.

  
  

What you don't need:

• Previous experience or fitness

• Natural flexibility

• Existing core strength

• Expensive equipment

• A gym membership

• To be a certain age, size, or ability level

Pilates meets you exactly where you are. That's the beauty of it.

What You Need to Know Before Your First Class

Starting Pilates can feel like learning to drive—there's suddenly so much to think about all at once. Your alignment, your breathing, your core engagement, where your limbs are in space... it can feel overwhelming at first.

But here's what I want you to know: this is completely normal, and it gets easier.

The Fundamentals Matter

In Pilates, we spend significant time on foundational concepts because they're the building blocks for everything else.

These fundamentals include:

Breathing - Specifically, lateral breathing, where you breathe wide into your ribs rather than shallow chest breathing or letting your belly pooch out. This type of breathing allows you to maintain core engagement while still getting oxygen to your muscles. It takes practice, but once you've got it, it transforms your entire practice.

Core engagement - And no, this doesn't mean "suck your belly button to your spine" (please don't do that—it actually prevents your core from working properly!). True core engagement is about gently drawing your deep abdominal muscles in and up while still being able to breathe. It's subtle, it's specific, and it's powerful.

Neutral pelvis and spine - Understanding where neutral is for your body helps you move safely and effectively. Too much arch in your lower back? You're not engaging properly. Too flat? You're probably gripping and compensating. Finding neutral is your home base.

Alignment - How you position your body matters enormously in Pilates. Proper alignment ensures you're working the right muscles, protecting your joints, and getting the most from each movement.

These might sound complex, but a good instructor will break them down clearly and give you time to practice and understand them. Don't expect to nail everything in your first session—this is a practice, and it builds over time.

The Light Bulb Moment

Here's something I see all the time: students come in feeling confused and overwhelmed by all these new concepts. They're thinking about ten things at once and wondering if they'll ever get it.

And then, usually within a few weeks of consistent practice, it happens—the light bulb moment.

Suddenly, lateral breathing makes sense. Your body just knows how to engage your core. You can feel when you're in proper alignment. It clicks. And once it clicks, Pilates transforms from something you're thinking your way through to something your body simply understands.

This is why I'm so passionate about teaching fundamentals properly. When you build on a solid foundation, everything else flows naturally. Rush through the basics, and you'll struggle with every exercise that comes next.

Pilates Is Built on Building Blocks

One of the most satisfying aspects of Pilates is how exercises build upon each other. Master one movement, and you've unlocked the skills for the next.

For example:

• Perfect your pelvic curl and roll up, and you've got the spinal articulation needed for rollover

• Nail your lateral breathing and breastbone curl, and you're ready for the Hundred, Single Leg Stretch, and the entire Series of 5

• Build strength in side-lying leg work, and side plank becomes accessible

  
  

Each skill you learn opens doors to new challenges and progression. That's why even after years of practice, Pilates never gets boring—there's always something new to work toward, always a deeper level of control and precision to explore.

What to Look for in a Pilates Class or Instructor

Not all Pilates classes or instructors are created equal, and finding the right fit can make all the difference to your experience and results.

Look for an instructor who:

Takes time on the fundamentals - They shouldn't be rushing you through movements or expecting you to just keep up. A good instructor spends proper time teaching breathing, alignment, and core engagement because they know these are the keys to everything else.

Provides clear instruction - Can they explain not just what to do, but why you're doing it? Do their cues make sense? Do you understand what you're meant to be feeling?

Creates a welcoming environment - You should feel comfortable asking questions, trying modifications, and learning at your own pace. There should be zero judgment about your current fitness level, flexibility, or experience.

Offers modifications and progressions - Everyone's body is different, and a good instructor recognizes this. They should be able to adapt exercises for your level and offer ways to either simplify or intensify depending on what you need.

Watches and corrects form - In Pilates, how you do an exercise matters more than how many you do. Your instructor should be observing and providing feedback to help you improve your technique.

Encourages questions - The best instructors love when students are curious and engaged. They want you to understand what you're doing, not just follow along blindly.

Red flags to watch for:

• An instructor who doesn't spend time on basics or expects you to just "pick it up"

• Classes that feel rushed or like a fitness boot camp

• No individual attention or form correction

• An unwelcoming atmosphere where asking questions feels uncomfortable

• One-size-fits-all instruction with no modifications offered

Trust your gut. If a class or instructor doesn't feel right for you, it's okay to try someone else.

Different Ways to Begin Your Pilates Journey

The beautiful thing about starting Pilates today is that there are multiple ways to learn, each with its own benefits. The best choice depends on your learning style, schedule, budget, and comfort level.

Private Sessions

Best for: People who want personalized attention, have specific needs or injuries to work around, or prefer to learn at their own pace without the pressure of a group.

Benefits:

• Completely tailored to your body, goals, and current fitness level

• Undivided attention from your instructor

• Ability to ask questions freely and work on exactly what you need

• Faster progression as instruction is focused entirely on you

• Flexible scheduling

Considerations:

• Higher cost per session

• Less social interaction

• Requires self-motivation

  
  

Private sessions are brilliant if you want to build a really solid foundation before joining group classes, if you have any injuries or conditions that need special attention, or if you simply prefer one-to-one learning.

Group Classes

Best for: People who enjoy the energy of exercising with others, want a more affordable option, and are comfortable learning in a group setting.

Benefits:

• More affordable than private sessions

• Community and social connection

• Motivation from exercising alongside others

• Regular scheduled times help with consistency

• You see how others move and interpret instructions, which can aid learning

Considerations:

• Less individual attention

• May need to keep up with the group's pace

• Harder to ask questions during class

• Limited ability to work on your specific needs

  
  

Group classes can be wonderfully supportive environments where you build friendships alongside building strength. Look for smaller classes (ideally under 10 people, I teach a max of 6-8) where the instructor can still provide individual feedback.

Self-Paced Online Programs

Best for: People who need maximum flexibility, prefer to learn at their own pace, or want comprehensive instruction they can revisit anytime.

Benefits:

• Complete flexibility—practice whenever suits you

• Ability to repeat lessons as many times as needed

• Often more affordable than regular classes

• No pressure to keep up with others

• Can pause, rewind, and review instruction

• Great for building confidence before joining live classes

Considerations:

• No live feedback on your form

• Requires self-discipline and motivation

• Less social connection

• Need adequate space at home

  
  

This is why I created Core Foundations—a self-paced 6-week program specifically designed for beginners. It breaks down all the essential skills and techniques you need: how to breathe properly, how to find neutral pelvis, how to engage your core correctly. Each week progressively builds on the last, so you develop confidence and competence at your own pace.

It's perfect if you want thorough instruction on fundamentals but need the flexibility to practice around your schedule, or if you want to build a strong base before joining live

classes.

Your First Few Sessions: What to Expect

Let's talk about what your early Pilates experiences might actually look like, so you're not caught off guard.

Week One: The Information Overload Phase

Your first session will likely involve a lot of instruction. Your instructor will introduce you to fundamental concepts—breathing, neutral spine, core engagement—and you'll probably feel like you're trying to juggle ten balls while riding a unicycle.

This is normal. Don't expect to understand or execute everything perfectly. Your brain is processing a lot of new information, and your body is learning completely new movement patterns.

You might finish your first session thinking, "Will I ever get this?" Yes, you absolutely will. Give it time.

Weeks Two to Four: The Awkward Learning Phase

Things might still feel clunky and unfamiliar. You're thinking hard about every movement, and it doesn't feel particularly natural or flowing yet. Some exercises might feel surprisingly challenging even though they look simple.

This is also normal. You're building new neural pathways and muscle memory. Stay consistent, keep practicing, and be patient with yourself.

This is when having a good instructor really matters—they'll encourage you, remind you that progress isn't always linear, and help you celebrate small wins.

Weeks Four to Eight: The Click

Somewhere in this phase, things start to click. Your breathing becomes more automatic. You can feel your core engaging properly. Your body starts to understand what neutral pelvis feels like. Movements begin to flow rather than feeling jerky and disconnected.

This is the light bulb moment. This is when Pilates shifts from "confusing workout I'm trying to figure out" to "practice that feels good in my body."

And once you reach this point, your progression accelerates. You've built the foundation, and now you can really start to build upward.

Common Beginner Worries (And Why They're Not Problems)

Let me address some concerns I hear all the time from people considering Pilates:

"I'm not flexible enough."

Pilates isn't about being flexible—it's about building strength, stability, and control. Yes, you'll gain flexibility over time as a lovely side benefit, but it's not a prerequisite. Tight hamstrings? Stiff hips? Not a problem. We work with where you are.

"I'm not strong enough."

That's literally why you're here—to build strength! Pilates is incredibly scalable. Every exercise can be modified to match your current strength level, and you'll be amazed at how quickly you progress.

"I'm too old to start."

Pilates is one of the most age-appropriate forms of exercise there is. I've taught clients in their 70s and 80s who've achieved incredible improvements in strength, balance, and mobility. It's low-impact, joint-friendly, and adaptable to any age or fitness level.

"I won't be able to keep up."

A good instructor will never make you feel like you need to "keep up." You work at your pace, with modifications suited to your body. This isn't a competition—it's your personal practice.

"I have back pain / knee problems / other injuries."

Pilates is often recommended by physiotherapists for exactly these issues. The focus on core strength, proper alignment, and controlled movement makes it excellent for rehabilitation and injury prevention. Just make sure to inform your instructor about any issues so they can provide appropriate modifications.

"It looks too easy to be effective."

This is one of my favourites because it shows someone who hasn't actually tried Pilates yet! Small, controlled movements that isolate specific muscles while maintaining core stability are deceptively challenging. You'll work muscles you didn't know you had. Trust me, you'll feel it.

Making Pilates Stick: Tips for Long-Term Success

Starting is one thing; building a sustainable practice is another. Here's how to make Pilates a lasting part of your life:

Start with consistency over intensity

Two 20-minute sessions per week beat one exhausting hour-long session that leaves you too sore to move for days. Build the habit first, then increase duration or frequency.

Give it at least 8-12 sessions before judging

You won't fully "get" Pilates in one or two sessions. Commit to a proper trial period so you experience those light bulb moments and can feel the benefits building.

Focus on how you feel, not how you look

Pilates creates long, lean strength and improves posture, but these changes happen gradually. Pay attention to how your body feels—do you have less back pain? More energy? Better balance? These are the real wins.

Ask questions

If something doesn't make sense, ask! Understanding the why behind movements makes you a better practitioner and keeps you engaged.

Practice at home between sessions

Even 10 minutes of practicing your breathing or doing a few simple exercises reinforces what you're learning and accelerates your progress.

Be patient with yourself

Learning anything new takes time. Celebrate small victories—that first time you really feel your transverse abdominis engage, or when you nail the breathing pattern in a challenging exercise.

Mix it up

As you progress, try different instructors, different class styles, maybe even apparatus classes if available. Variety keeps things interesting and challenges your body in new ways.

Ready to Begin?

Starting Pilates is honestly one of the best gifts you can give your body. It's sustainable, it's kind, it's effective, and it builds strength that serves you in every aspect of your life.

You don't need to be flexible, strong, or fit to start. You just need to be willing to learn, patient with the process, and consistent with showing up.

Whether you choose private sessions for personalized guidance, a group class for community and energy, or a self-paced program like Core Foundations for flexibility and comprehensive instruction—what matters most is that you begin.

Your body is capable of so much more than you realize. Pilates will show you.

So take that first step. Find an instructor who resonates with you. Roll out your mat. Take a deep breath into your ribs (see, you're already learning!), and let's build your Pilates practice the right way—from strong foundations upward.

I'm here to guide you through every stage of your journey. Whether you're just starting out or returning after time away, there's a place for you in the Pilates world.

Let's make this happen together.

Ready to get started? I offer private sessions, Wednesday evening slower paced group classes, and Core Foundations—my comprehensive 6-week self-paced program for beginners.

Click the links to find out which option is the best fit for you, or visit my website to learn more and book your first session.