Guides
Pilates guides, with sources
Straight answers to the questions people ask before they start. Each guide opens with the short answer, links a source for every claim, and says plainly where the research is thin.
- Evidence guideDoes wall Pilates work?No study has tested wall Pilates itself. What research on Pilates shows for balance, back pain, strength and belly fat, what the wall adds, and how to spot an app that overpromises.
- Evidence guideIs Pilates strength training?Pilates counts as strength training when it works every major muscle group until the last repetitions are hard. What research shows about Pilates and muscle, and how it compares with weights.
- Beginner guideMat Pilates for beginnersMat Pilates for beginners: what you need, eight foundational moves with simple drawings and steps, a first routine, and when to start on the wall instead.
- Evidence guideHow often should you do Pilates?How often to do Pilates as a beginner, for strength, for back pain and over 50: what the CDC, NIA and research say, a sample week, and how to tell it is working.
- Evidence guidePilates for women over 50Is Pilates good for women over 50? What research shows for balance, falls, strength and bone density, how often to do it, and a safe way to start at home.
- Pilates at homePilates at home: how to startHow to start Pilates at home with no equipment: the space you need, mat vs wall vs chair, your first week, a free 10-minute session to play now and the best free videos.
- Wall Pilates guideWhat is Wall Pilates?What Wall Pilates is, what the wall does, what it can and can’t do for you, how it compares with mat and reformer Pilates, and a 15-minute session to try.
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