Simple Tips To Improve Your Pilates Session Frequency And Balance

Pilates is a favorite workout for many, providing a perfect blend of strength and conditioning. Recently, it has seen a spike in popularity, with a high percentage of younger generations partaking in reformer and mat Pilates, according to a 2023 report from global fitness brand Les Mills.

But, as you incorporate Pilates into your daily regimen, it’s natural to question if there’s such a thing as too much Pilates. Below, experts break down the advisable frequency for Pilates sessions, how to modify your routine to avoid overexertion, and ideal complementary activities.

Remember, personal factors such as your specific health history and abilities should always be considered, so when unsure, seek advice from your healthcare provider or a fitness professional.

Recommended Frequency for Pilates

For those who love Pilates, it’s good news—you can enjoy it daily, provided you have medical approval. However, to safeguard against injuries, it’s important to make a few adjustments.

According to Portia Page, CPT, NCPT, an accomplished Pilates instructor and fitness education expert with Balanced Body, daily practice is acceptable, yet suggests dedicating 45-60 minutes for a moderate to intense Pilates workout on alternative days, complemented by lighter, flexibility-focused sessions on the days in between.

If you’re exploring Pilates on a daily basis, diversifying your routine with different light activities can prevent boredom and maintain enthusiasm (more on diverse activities shortly).

Considering the variety in Pilates—reformer Pilates with machines and mat Pilates with added accessories—it’s crucial to note that equipment-based Pilates can sometimes lead to over-reliance on the machine’s assistance, potentially impacting progress and specific muscle strength, highlights Theresa Barone, CPT, a renowned Pilates expert at Life Time.

Therefore, search for instructors and studios that offer a mixture of reformer, Cadillac, chair, and mat Pilates to enhance your workouts comprehensively.

“Utilizing the mat strengthens you for equipment like the reformer, Cadillac, and chair—and vice versa. Both components are vital to the overall practice,” states Barone.

Progressing with Pilates

For those new to Pilates, Barone suggests beginning with a single weekly session and over the course of roughly one to two months, progress gradually to two or three times a week as you feel stronger and more comfortable.

However, advancing too swiftly or engaging in prolonged sessions prematurely may increase the risk of injuries, similar to other physical exercises.

Insufficient rest could amplify muscle soreness and fatigue, which may lead to overuse injuries or joint issues, particularly with repetitive exercises, notes Page. To prevent this, ensure adequate rest and proper technique adherence, as recommended by the Hospital for Special Surgery (HSS).

Adding variety, particularly if you’re practicing Pilates regularly, is key to a holistic regimen. Page advises a full-body approach instead of limiting yourself to the same motions or planes repeatedly.

Incorporate all muscle areas into each session, alternating in terms of intensity and exercise style. Page also encourages blending various methods, such as yoga with Pilates, to introduce rhythm and enhance movement, while using Pilates equipment to focus on particular strength areas and flexibility that are essential for balanced muscle development.

In case of overuse injuries, rest is crucial for recovery, which could take weeks or even months, according to HSS.

Complementary Activities for Non-Pilates Days

On your days away from Pilates, try other forms of exercise that don’t overexert the same muscle groups or joints.

“I aim to diversify my daily workouts, combining rigorous Pilates with other fitness activities such as resistance training, yoga, walking, or playing various sports,” shares Page.

Activities like strength training promote muscle and bone strength and boost overall well-being, while sports like tennis add an element of fun. “Even something as simple as extending your dog walk or trying a new route can break the monotony,” suggests Page.

Water-based activities, such as swimming, are wonderful for muscle and joint relaxation between Pilates sessions. According to Michigan State University, swimming enhances joint flexibility, lung capacity, and cardiac strength.

“Pilates combined with aquatic exercise, whether swimming or water aerobics, is excellent if you’re looking for a gentle joint workout,” Barone recommends.

Mindful exercises like yoga not only enhance your Pilates technique but also promote overall life quality.

A 2021 study in the International Journal of Environmental Research and Public Health found those practicing Pilates and yoga for eight weeks were more inclined to adopt beneficial lifestyle habits in comparison to non-practitioners.

“Yoga is beneficial for its focused breathing and stretching, which is complementary to Pilates,” adds Page.

Final Thoughts

If you’re keen on making Pilates a staple in your daily life, ease into it, obey your body’s signals, and allow for rest when necessary. This could mean starting with a weekly Pilates class and scaling up to two or three sessions weekly within one or two months.

As your fitness level permits, you can gradually incorporate Pilates into your daily life, balancing intense workouts with lighter, stretching-focused exercises. Additionally, integrating activities such as walking, swimming, or yoga can be beneficial. To avoid overuse injuries, ensure your workouts are varied. If ever uncertain, consult a certified personal trainer or your healthcare provider for guidance tailored to your unique fitness status and health conditions.