Pilates has become a go-to workout for women seeking strength, flexibility, and a low-impact way to stay active. But one of the most common questions I hear is: How often should I do Pilates to see results? The answer depends on your goals, lifestyle, and experience level, but whether you’re just starting or looking to maintain your fitness, there’s a routine that will work for you. Here’s a guide to finding your perfect routine.
My Experience: A Gentle Start That Changed Everything
After having my baby, I was exhausted, struggling to find time for myself, and dealing with 40 extra pounds of postpartum weight. Traditional workouts felt too intense, and honestly, I didn’t have the energy for them. That’s when I discovered Pilates. It was low-impact, gentle, and exactly what my body was craving. I committed to doing Pilates four times a week, and over time, I not only lost all the baby weight, but I also felt stronger and more connected to my body than ever before.
Now, years later, I practice Pilates twice a week to maintain my strength, mobility, and overall well-being. It continues to be a workout that supports me, rather than drains me—and that’s what I love about it.
So, how often should you do Pilates? Let’s break it down.
Beginner Pilates Routine: 2–3 Times Per Week
If you’re new to Pilates, starting with two to three sessions per week is a great approach. This allows your body to adjust to the movements and build foundational strength without feeling overwhelmed. Pilates engages deep stabilizing muscles, and consistency is key to improving posture, core strength, and flexibility.
Pro tip: Pair your Pilates sessions with light walking or stretching to keep your body moving on non-Pilates days.
Intermediate Routine: 3–4 Times Per Week
Once you feel comfortable with the basics, increasing to three or four sessions per week can help you see noticeable changes in muscle tone and endurance. At this stage, many women begin to experience improved posture, better mobility, and a stronger core. This was my sweet spot postpartum—four times a week gave me the structure I needed while still feeling sustainable.
Advanced or Maintenance Routine: 2–5 Times Per Week
For those who have been practicing Pilates for a while, you can tailor your routine based on your goals. If you’re using Pilates as a primary workout, four to five sessions per week will help build and maintain strength. If, like me, you’ve reached a point where you’re incorporating other movement styles into your routine, two sessions per week can be enough to stay strong and mobile.
Can You Do Pilates Every Day?
Yes! Since Pilates is gentle on the joints and emphasizes controlled movements, it’s safe to do daily. Many people opt for shorter daily sessions rather than longer ones a few times a week. However, if you’re incorporating more intense strength-building workouts into your routine, rest and recovery days are just as important.
Factors That Influence Your Pilates Frequency
Your ideal Pilates schedule depends on a few factors:
- Your goals: Are you looking to build strength, improve mobility, or complement another workout routine?
- Your schedule: How much time can you realistically commit each week?
- Your body’s needs: Some women thrive on daily movement, while others need more rest days to recover.
Final Thoughts: Finding the Right Balance
There’s no one-size-fits-all answer to how often you should do Pilates, but the best approach is to listen to your body. Whether you start with twice a week or commit to four sessions, consistency is what will bring results.
For me, Pilates was the perfect postpartum workout—gentle yet effective, and something I could actually stick with while juggling a baby and sleepless nights. Now, practicing twice a week keeps me feeling strong without overloading my schedule.
If you’re just getting started, try a few sessions and see how your body responds. You might just find that Pilates becomes the workout you never knew you needed!
Ready to Experience Pilates the Gentle, Effective Way?
If you’re looking for a Pilates practice designed specifically for women, my online Pilates studio is here to support you. Using my unique EASE Method, I help women build strength, improve mobility, and feel good in their bodies—without intense or punishing workouts. Whether you’re new to Pilates or looking for a sustainable routine, my classes provide the structure and encouragement you need.
Check out my online studio today and discover how movement can feel good again!
