How Often Should You Do Pilates? Exploring the Perfect Frequency for Your Goals

As someone who has been teaching Pilates for over 20 years, I’ve seen firsthand how transformative this method can be, no matter your goals or where you’re starting from. But a common question that comes up is: how often should you do Pilates to get results? The answer depends on who you are, what you’re trying to achieve, and how committed you are to creating positive change in your body and life. Whether you’re cross-training for a sport, looking to use Pilates as your main form of exercise, or recovering from an injury, Pilates offers a pathway to a stronger, more balanced body and a more confident mind. Let’s explore how often you should commit to Pilates for the results you’re after, and what you can expect when you make Pilates a regular part of your week.

1. Cross-Training for Athletes: Strengthen, Stabilise, and Refine Your Movement

If you’re using Pilates as a form of cross-training for another sport, Pilates is one of the most effective ways to work on your stabilizers and the nuanced movements that often get overlooked in traditional training. While running, cycling, swimming, or playing sports like tennis may focus on larger muscle groups, Pilates hones in on the deep stabilising muscles that protect your joints and prevent injury. It teaches you how to move more efficiently and with greater awareness.

How often should you do Pilates if you’re cross-training?
For athletes, coming to Pilates 2–3 times per week can offer powerful benefits. You’ll develop core strength that supports your performance, increase your flexibility, and build stability in the joints that get taxed during your sport. It also helps restore balance to your body, particularly if you’re doing repetitive movements in your training, such as running or cycling. Pilates will help you build the kind of intrinsic strength that not only improves your performance but also prevents injuries—keeping you on the field, on the court, or in the water for longer.

What you can expect:
Athletes who commit to Pilates often experience increased power in their sport, better control over their movements, and faster recovery. Pilates enhances body awareness, teaching you how to activate the right muscles at the right time—an invaluable skill for any athlete. If you’re serious about elevating your performance, integrating Pilates into your training will help you unlock a new level of precision and strength.

2. Pilates as Your Primary Workout: Move Your Body Every Day

If Pilates is your main form of exercise, consistency is key. Our bodies are designed to move every day, and Pilates offers the kind of full-body workout that you can safely practice regularly without overloading your joints or wearing down your muscles. When Pilates is your primary workout, it’s important to make it a consistent part of your week—aiming for at least 3–4 sessions per week to see and feel lasting results.

Why so often?
The magic of Pilates lies in its ability to create balanced strength and flexibility. But like anything, the more consistently you do it, the more progress you’ll see. By coming more often, you’ll reinforce new patterns of movement, gain a deeper understanding of your body, and experience more profound improvements in your strength, tone, and mobility.

What you can expect:
When Pilates becomes a regular part of your life, expect to feel stronger, more energized, and more in tune with your body. You’ll start to move through life with more ease—whether that’s bending down to pick something up, sitting with better posture at your desk, or chasing after your kids. Pilates strengthens your core, lengthens your muscles, and improves your posture, leaving you feeling taller and more connected to your body. If you’ve been searching for a workout that’s gentle on your joints yet challenging enough to keep you engaged, Pilates offers the perfect solution.

3. Rehab and Recovery: Pilates as Part of Your Healing Journey

If you’re recovering from an injury, managing pain, or living with a chronic condition, Pilates can be a gentle yet highly effective part of your rehabilitation. Pilates focuses on mindful movement, helping you to retrain your body to move in healthier, more aligned ways. It strengthens the muscles that support your joints, improves mobility, and helps ease pain by working within your body’s current limits.

How often should you do Pilates for rehab?
For those using Pilates to recover from injury or manage chronic pain, it’s recommended to come at least 2 times per week. This frequency allows for steady progress while giving your body the time it needs to rest and heal. Consistency is key when it comes to rehabilitation, and Pilates is designed to be modified to suit your body’s needs, so you never have to worry about pushing yourself beyond what feels safe or comfortable.

What you can expect:
With regular Pilates practice, you’ll start to feel more confident in your movements. You may notice a decrease in pain as your muscles become stronger and better able to support your joints. Pilates is empowering because it meets you where you are, helping you regain trust in your body while encouraging slow, sustainable progress. Over time, you’ll develop a greater sense of ease in your movement and start to reconnect with your body in a way that feels safe, controlled, and restorative.

Why Pilates Works for Everyone

No matter where you’re starting from—whether you’re a seasoned athlete, someone looking to use Pilates as your main workout, or you’re navigating recovery and rehab—Pilates meets you where you are. It challenges you without overwhelming you, it builds strength while improving flexibility, and it helps you reconnect with your body in a meaningful way. Pilates isn’t just about moving—it’s about moving well, and moving in ways that feel sustainable, enjoyable, and supportive of your overall health.

So how often should you do Pilates? It depends on your goals. But whether you’re coming in 2, 3, or 4 times per week, what matters most is that you show up with consistency, a willingness to learn, and a commitment to yourself. Pilates offers lifelong benefits, but those benefits only reveal themselves when we commit to the process. Your body will thank you for it.

Ready to get started? Simply download our app here and book your first class. We have 2 streams of services, one for rehab and one for fitness. IF you are looking for rehab, injury care or pain management we want to see you for a Discovery Session first. If you are upping your fitness game we have reformer and mat classes 7 days a week. I’d love to welcome you to class, to start your journey towards feeling better, moving better, and living better with Pilates. Let’s move together.

Already coming to Pilates and wanna get more out of it? We recommend signing up for a membership to save $$ and commit to your health (because you are worth it). We have memberships available for clinical and fitness Pilates PLUS we have an online membership called The Pilates Lounge where you can practice Pilates at home for only $39 a month.

Whatever you decide, choose to do Pilates more and you will benefit greatly. See you in studio soon!

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