Pilates for women over 50
By the TrueMe team · Updated · How we write these guides
The short answer
Pilates is a good fit for many women over 50: it is low impact, easy to scale, and in studies of adults 60 and over it improved balance and lowered the risk of falls. The evidence for strength is mixed, and it has not been shown to improve bone density. Pair it with walking and keep progressing your moves so they stay challenging.[1][2][3][4]
In short
- Balance and falls: the strongest evidence, in adults 60 and over.
- Strength: studies disagree, so keep making your moves harder as they get easier.
- Bone density: no proven effect in the reviews so far.
- Aim for strength on 2 days and balance about 3 days a week.
Is Pilates good for women over 50?
For most, yes. It is low impact, every move can be made easier, and it trains balance and control. The National Institute on Aging recommends that older adults get a mix of aerobic, muscle-strengthening and balance activities.[5]
What does research show?
The clearest benefit is better balance and fewer falls. Other benefits are smaller or uncertain. Most of the research is in adults 60 and over, women and men; the bone density studies were in postmenopausal women.[1][3]
Balance and falls
A 2021 meta-analysis of 39 trials in adults 60 and over found Pilates improved balance with a moderate effect and reduced the risk of falls with a large effect, compared with no exercise or usual activity. Certainty was moderate for falls. A 2020 meta-analysis also found better postural balance.[1][6]
Strength
Studies disagree. One meta-analysis in older adults found a moderate strength improvement; another found no clear improvement compared with control groups, and no difference from other exercise.[1][2]
Bone density
Two meta-analyses found no significant effect of Pilates on bone mineral density in postmenopausal women. The studies were few and mostly small, so the question is not settled.[3][4]
Back pain
In adults generally, a Cochrane review found low-to-moderate quality evidence that Pilates helps pain and disability compared with minimal treatment, but not clearly more than other exercise.[7]
How often should you do it?
Strength-focused Pilates on at least two days a week, balance work about three times a week, and 150 minutes of moderate activity such as brisk walking.[5][8]
How to start safely
Start supported, start without weights, and build up gradually. If you have osteoporosis, a recent injury or surgery, or a heart condition, ask your doctor or a physical therapist which movements suit you first.
Keep support nearby
For balance work, the NIA suggests having a sturdy chair, a person or a wall nearby to hold.[5]
Start without weights
The NIA suggests beginners try strength exercises without weights or bands until the movements feel comfortable.[5]
Breathe out on the effort
Do not hold your breath during strength exercises: breathe out as you work and in as you relax.[5]
Progress gradually
Small increases in repetitions, sets or difficulty over time are what make muscles stronger.[5]
Moves worth including
Cover the everyday jobs that strength and balance help with: getting up from a chair, climbing stairs and carrying shopping.[5]
| Moves worth including | Wall Pilates moves |
|---|---|
| Leg strength | Wall squat, wall sit, wall-supported reverse lunge |
| Balance | Wall marching, standing on one leg with a hand near the wall |
| Upper body and posture | Wall push-up, wall angel |
| Core and back | Wall roll down, standing wall rotation |
Gentle Wall Pilates for over-50s (free, plays here) Wall Pilates over 50: a gentle start, and what a plan adds Physio-led Pilates videos for women over 50
Sources
Every source was read before it was cited. Where studies disagree, we say so.
- [1]Pilates improves physical performance and decreases risk of falls in older adults: a systematic review and meta-analysisFernández-Rodríguez and colleagues. Physiotherapy, 2021
- [2]Effects of Pilates exercises on strength, endurance and muscle power in older adults: systematic review and meta-analysisOliveira and colleagues. Journal of Bodywork and Movement Therapies, 2024
- [3]Effects of Pilates exercise on bone mineral density in postmenopausal women: a systematic review and meta-analysisde Oliveira and colleagues. Journal of Geriatric Physical Therapy, 2022
- [4]Effectiveness of Pilates and yoga to improve bone density in adult women: a systematic review and meta-analysisFernández-Rodríguez and colleagues. PLOS ONE, 2021
- [5]Three types of exercise can improve your health and physical abilityUS National Institute on Aging
- [6]Pilates exercise and postural balance in older adults: a systematic review and meta-analysisCasonatto and Yamacita. Complementary Therapies in Medicine, 2020
- [7]Pilates for low back pain (Cochrane review)Yamato and colleagues. Cochrane Database of Systematic Reviews, 2015
- [8]Older adult activity: an overviewUS Centers for Disease Control and Prevention
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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