How often should you do Pilates?
By the TrueMe team · Updated · How we write these guides
The short answer
Two or three times a week suits most people. That meets the CDC’s advice to do muscle-strengthening activity on at least two days a week, as long as your sessions are demanding enough. Add about 150 minutes of brisk walking or other moderate activity across the week, because Pilates does not cover the aerobic part.[1][2]
In short
- Two or three sessions a week meets the CDC strength guideline when sessions are demanding.
- 10 to 30 minutes per session is enough; doing it regularly matters more than length.
- Over 50: add balance work about three times a week.
- Track one simple measure instead of waiting for a visible change.
How often should beginners do Pilates?
Two or three times a week, with a lighter day between harder sessions. Sessions of 10 to 20 minutes are enough to start.
The National Institute on Aging advises against working the same muscle group on two days in a row, to allow recovery between sessions.[3]
How often for strength?
At least two days a week, working all major muscle groups until the last repetitions are hard. That is the CDC’s test for muscle-strengthening activity.[2][1]
The NIA adds that one set of 8 to 12 repetitions of each exercise is effective, and two or three sets may be more effective.[3]
How often for back pain?
In a 2022 analysis of 118 trials, the most helpful programmes for chronic low back pain included Pilates or strength exercise at least once or twice a week, and Pilates programmes of 3 to 9 weeks.[4]
If you have back pain, ask a doctor or physical therapist which movements suit you before you start.
How often if you are over 50?
Strength work on at least two days a week, balance activities about three times a week, and 150 minutes of moderate activity such as brisk walking, according to the NIA and CDC.[3][5]
Can you do Pilates every day?
Gentle Pilates, yes. For demanding sessions, give the same muscles a day to recover, or alternate the focus: legs one day, upper body the next.[3]
How long until you notice a difference?
There is no fixed timeline, and research cannot promise one. In a review of balance studies in older adults, how many weeks people trained and how much they did each week were not linked to how much their balance improved.[6]
A practical way to see progress: pick one measure, such as how long you can hold a wall sit, and test it again every two weeks.
A sample week
Three Pilates sessions with a different focus each time, and 150 minutes of walking spread over the other days.[1]
| A sample week | What to do |
|---|---|
| Monday | Pilates, full body, 15 to 20 minutes |
| Tuesday | Brisk walk, 30 minutes |
| Wednesday | Pilates, legs and core |
| Thursday | Brisk walk, 30 minutes |
| Friday | Pilates, arms and posture |
| Saturday | Brisk walk, 45 minutes |
| Sunday | Brisk walk, 45 minutes, or rest |
Sources
Every source was read before it was cited. Where studies disagree, we say so.
- [1]Adult activity: an overviewUS Centers for Disease Control and Prevention
- [2]What counts as physical activity for adultsUS Centers for Disease Control and Prevention
- [3]Three types of exercise can improve your health and physical abilityUS National Institute on Aging
- [4]Best exercise options for reducing pain and disability in adults with chronic low back pain: a network meta-analysisFernández-Rodríguez and colleagues. Journal of Orthopaedic & Sports Physical Therapy, 2022
- [5]Older adult activity: an overviewUS Centers for Disease Control and Prevention
- [6]Pilates exercise and postural balance in older adults: a systematic review and meta-analysisCasonatto and Yamacita. Complementary Therapies in Medicine, 2020
This guide summarises published research and public health guidance. It is not medical advice: if you have pain, an injury or a health condition, ask a doctor or physical therapist what suits you.
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