Is Pilates worth it? What it actually helps with and how to know if it’s right for you
If you’ve ever walked past a Pilates studio or seen a reformer class on social media, it can look calm, controlled and sometimes, a bit confusing. Is it strength training? Is it stretching? And does it actually do anything?
Let’s find out.
What Pilates is really good for (beyond the hype)
At a glance, Pilates can look slow and sometimes even easy. What’s happening underneath is a lot more complicated than that.
Pilates focuses on building the kind of strength and control your body relies on every day, not just during a workout. That comes from slow, controlled movements that target smaller stabilising muscles, the ones that support your joints and keep you steady. Instead of lifting heavier or going faster, you’re working on things like control, alignment and balance; technique matters. Focus on good posture, steady breathing and proper alignment to get the most out of each movement. Poor technique can reduce the benefits and increase your risk of injury. If you're new to Pilates, start with a qualified instructor who can teach you the fundamentals and help you move with confidence.
Core strength: In Pilates, core strength isn’t just about visible abs. It’s about building support through your hips, back and midsection so everyday movement feels easier. You might notice you can sit at your desk for longer without getting tight, or that picking something up off the floor feels more controlled.
Posture: Most of us know when we’re slouching, but holding a better position all day is another story. Pilates helps build the strength and awareness of how you hold yourself.
Managing tightness and discomfort: Because the movements are slow and controlled, Pilates lets you work on strength and mobility without going too hard, too fast. It can help ease discomfort, but it’s not a replacement for tailored treatment if something more serious is going on.
Getting moving again: If intense workouts feel like too much right now, Pilates gives you a way to ease back in. The focus on breathing and controlled movement helps you reconnect with how your body feels as you move. It won’t cover everything fitness-wise, but it’s a solid place to rebuild confidence and consistency before adding more. Make sure you build up gradually. It's easy to jump in and do too much when you're excited about a new activity. Start at a level that suits your current fitness and increase the challenge over time. This gives your body a chance to adapt and can help reduce your risk of injury.
Who is Pilates for?
Pilates tends to click for people who don’t really connect with traditional workouts.
If you’ve ever tried the gym and rushed through classes just to keep up, or found high intensity training a bit overwhelming, Pilates can give you the space to slow down, focus on what your body’s actually doing and build confidence from there.
That said, it depends on what you’re after. If your goal is to get your heart rate up or train at a high intensity, Pilates on its own might not tick that box. But if you want to feel more in control of how your body moves, it can be a solid base to build from.
Pilates can also be helpful if you’ve got a specific health requirement, like pregnancy or recovering from an injury, as long as you’re working with a professional who can tailor it to you. Pilates works best as part of a balanced exercise routine. Pair it with activities like walking, strength training and aerobic exercise to support your overall fitness and health.
Getting started with Pilates
Like any exercise it’s always best to chat with a health professional before you dive in.
You don’t need to jump straight into regular classes. A short mat session at home is an easy place to start, even 10 to 15 minutes is enough to get a feel for the movements and how your body responds.
As you get more comfortable, you might want to level up with reformer Pilates. This uses a machine with springs to add resistance, so movements can be adjusted to suit your strength.
You might also come across fusion styles like Pilates HIIT, which combine Pilates movements with short bursts of higher-intensity exercise for a more fast-paced session.
Physio-led Pilates is great if you want support with technique, you’re working around an injury or you’ve got specific goals in mind. If you’ve got nib Extras that include physiotherapy, some of these sessions may be claimable when they’re part of your treatment plan. Check out the Find a Provider tool to find a physio near you.
How will I know if it’s working?
Progress with Pilates is usually gradual. You may notice your back feels less sore after a full day at your desk or movements like getting in and out of the car feel steadier. Over time, everyday tasks tend to feel easier and more controlled.
Those changes can be easy to miss at first, but they tend to build the more consistently you stick with it.
Pilates myth busting
“I’m not flexible enough”
You don’t need to be. Flexibility improves over time and Pilates starts at your current level.
“It’s only for certain body types”
Pilates can be adjusted to suit different bodies, abilities and fitness levels. There is no single type of person it’s designed for.
“It’s too easy to make a difference”
When done properly, Pilates can be challenging. The focus on control and technique can make even simple movements feel quite demanding. Some muscle fatigue during exercise is normal, but sharp, worsening or ongoing pain is not. Listen to your body and stop if something doesn't feel right. Ignoring pain can increase your risk of injury.
Ready to get started?
You can also get started with support from a physio in the nib First Choice network, who can help tailor your Pilates workout to your body and goals. And if you need a bit of a boost to get going, nib Rewards has discounts on activewear and wellbeing brands.
Please note: The information in this article is general in nature and isn’t a substitute for professional medical advice. Always speak with a qualified health professional if you have specific concerns.