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How Many Times a Week Should I Be Doing Pilates?

Every week we get asked this question at least once, it’s a popular and a great question!

Now, if I was all about the money 🤑🤑🤑 then I would be telling you to do Pilates every day, every damn day, and to only do Pilates with an instructor and never at home alone.

But I’m not, and as much as I would love to see your face in my classes every day, ain't no-body got $$$ 💰💰 for that! And, you can absolutely do Pilates at home on your own without an instructor!

So here’s the deal on how many times a week you should do Pilates and how you can add in some extra sessions to your schedule.

Buninyong Pilates, Ballarat Pilates, Reformer Pilates Ballarat

Buninyong Pilates, Ballarat Pilates, Reformer Pilates Ballarat

What Did Joseph Pilates Recommend?

Joe was renowned for saying “In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference, and in 30 sessions you'll have a whole new body". he also followed this by recommending you do Pilates 3-4 times a week.

When Joseph created Pilates he also published a book “Return to Life” and in this were photos and instructions of how to do each of the mat exercises with the intention that you do these exercises at home. He was all about enabling people to do Pilates on their own at home because he knew that if you did it regularly you would most certainly notice the difference.

What Does Current Evidence Suggest?

The Australian Government Department of Health currently recommends that adults do muscle-strengthening activities at least twice a week. (you can see the guidelines here) Sooo, Joe was pretty close to the current evidence!

What do We Recommend?

We are big believers that everyone has to start somewhere and that what works for one person won't necessarily work for the next. So we usually say, if you are doing a Class once a week, then you are off to a great start and better off than you would be if you were doing nothing at all.

Our clients who attend regular classes two-three times a week, definitely comment on the significant changes they see in their bodies, like strength and flexibility and the ways that Pilates is making a difference to their everyday lives, physically and mentally. They also see a greater improvement in their Pilates ability over a shorter period of time, in comparison to those who attend once a week.

How Can I add in Extra Sessions To My Schedule without Breaking the Bank?

We understand that each person is different; we all have different goals, different incomes, different commitments and different things going on in our lives. So suggesting to each person that they attend Pilates classes 2-3 times is not always realistic.

So if you find you are struggling to get to more than one class a week but would like to see more improvements in your technique, strength and mobility here are our suggestions;

  1. Get yourself a $10 mat from somewhere like Kmart, or clear a patch of carpet so you can do your own additional Pilates Practice at home once or twice a week

  2. Aim for a 30 minute session or two 15 minute sessions twice a week

  3. Be consistent with your practice each week - schedule it into your diary and commit to it like you would when you book a class at the studio

  4. Rather than changing the exercises completely each time you work out, keep some of them the same so that you can see improvements in your body

What exercises can I add into my daily practice?

Use our March Matness videos on Instagram to help get you started - pick the first 5 or 6 exercises and use these as your self-practice.

There are variations on most of the posts, so if you find that an exercise is too difficult for you at the beginning, use the variation to slowly build it up!

If you are after a set home Pilates workout that you can follow along with, try out my friend Lesley’s online Pilates classes

For just $5 USD a week you get access to a 30 minute Mat Pilates Workout that you can do as many times as you like for that week. Then the following week a new workout is released. Sooo convenient and sooo cheap!!!!

Why Workout At Home Too?

The best part about working out at home is that you can do it at any time that suits you. It is also a fantastic accompaniment to your regular in-studio Pilates class each week.

Working out at home allows you to get in that second or third session that you haven’t been able to factor into your budget or your schedule and trust us - it will make you feel great - physically and mentally.

But if you’re worried that your technique on a particular exercise in your home routine isn't quite right or up to scratch - pop into class 5 mins early and check with your instructor! We would be so happy to help you and would love to hear all about your home practice and how it is working for you.

Alternatively, if you think that you are able to work that second or even third class into your life - let us know and we can help you find an extra class! Or you can click here and check out our timetable.

We would love to know what exercises you end up choosing for your Home Practice.
If you need some help staying accountable then let us know and we can make sure you are getting your sessions done!


Steph & The Pilates HQ Team

Xx

How to Conquer your Group Exercise Anxiety. And Yes, it is a Real Thing!

You all know the feeling… that deep in your gut, stomach flipping feeling you get when you even think about joining a new gym or exercise class. Thoughts start to creep in like; “I’m not fit enough”, “people will judge me”, “I could never use that equipment”, “I’m overweight”, “I’m too skinny”, I’m not strong enough” “I’m not flexible enough”.

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Starting something new can be scary and daunting; a new environment, new people, challenging exercises, and the fear of looking silly.

But having these feelings and thoughts are completely normal. We can guarantee that nearly everyone attending that class/gym with you, has been in your head space at some point and has had these exact thoughts.

We can’t necessarily stop all of this from happening, but, what we can do is give you some suggestions of how you can lessen the nerves associated with attending your first Pilates Class… or whatever it may be!

Bring A friend

Why not exercise together? Having a buddy in class with you, can put you at ease knowing you are not alone in a new environment! Someone to giggle with and go out for coffee with when you’re done! PLUS, they also help hold you accountable – if they go, you have to go!

Why not try a 1 on 1 session first?

This will give you the opportunity to get the hang of the exercises and machines, without feeling the pressure of anyone else watching you while you are learning.Feeling nervous about having other people watching you in the class or not knowing how to do the exercises is perfectly normal. Remember: everyone has to start at the beginning!

Have Confidence in Yourself

 Believe in yourself, We do! You are your only competition - You don't need to compare yourself to others, worry about whether you will be as good as others, about what you’re wearing, because we don’t! You are amazing! If you have a goal, stick to it and don’t let that fear of what other people will think, or doubt in your own ability creep in. Focus on yourself! You are there for You, so take the class at your own pace and do what feels right for you and your body!

Call or email us

We would love to talk to you! Maybe even organise a time to come and see the Studio, we love meeting knew people and strive to make your time in our studio as amazing as possible. Any questions you have are more than welcome so please, shoot us an email or a phone call and we will set you on the right path.

@spiritualgangster

@spiritualgangster

So why not strike while the iron is hot, check out our timetable and send us an email with your burning questions or with a request for a 1 on 1 - we can’t wait to hear from you.

Love

Steph & The Pilates HQ Team!

P.S YOU’VE GOT THIS! - YOU ARE A MOTHER FLIPPIN GODDESS!