Thinking of starting Pilates? Our tips & answers to some common FAQ
Starting Pilates does not require impressive flexibility, a strong core or any knowledge of the exercises. A good beginner class teaches you how to move with control, understand the teacher’s cues and build confidence from where you are now.
The short answer
Pilates is a low-impact exercise method built around controlled movement, breathing, alignment and concentration. Exercises can look subtle, but doing them with care can challenge the muscles that support everyday movement while developing mobility, balance and body awareness.
The best first step is not to prepare until you feel “fit enough”. Choose an appropriate class, tell the teacher that you are new and allow the fundamentals to become familiar over several sessions. At Embody, Pilates Level 1–2 and Bodycare Pilates are the clearest group-class starting points.
Pilates is for men as well as women, and beginners of different ages and starting points. You do not need to keep pace with anyone else in the room.
What can Pilates help you develop?
With regular practice, Pilates can help you work on:
- strength and control through the centre of the body;
- posture and awareness of how you organise movement;
- mobility, flexibility and coordination;
- balance and stability;
- steady, coordinated breathing; and
- confidence moving with greater precision.
Progress is often felt in the quality of movement before it is visible from the outside: an exercise becomes steadier, a transition feels easier or you notice tension you can release.
Gentle does not mean effortless
Pilates is low impact, but it can still be demanding. Rather than using speed or momentum, you learn to control the range, direction and timing of each movement. A smaller, well-organised movement may feel more challenging than a larger one.
Teachers can change the position, range, resistance or number of repetitions. This makes Pilates adaptable while still leaving room to become stronger and take on more complex exercises as your experience grows.
You are learning a method, not simply following a workout. Concentration is part of the appeal: for many people, focusing closely on movement creates a useful pause from the rest of the day.
What happens in your first Pilates class?
A quick conversation
Arrive a few minutes early and tell the teacher that it is your first class. Mention any injury, pain, recent surgery, pregnancy or advice that may affect how you exercise. This helps the teacher offer suitable options and lets you ask questions before the class begins.
Learning the starting positions
You may work lying down, seated, kneeling, on hands and knees or standing. The teacher will introduce the position, the intended movement and where to direct your attention. Nobody expects a beginner to understand every Pilates term immediately.
Breathing and controlled movement
Pilates coordinates movement with breathing, but it can take time for the two to feel natural together. Keep breathing comfortably, listen to the main movement cue and let the finer details develop with practice.
Small equipment and different options
A mat class may use Pilates rings, balls, bands, blocks or other small equipment. These can add resistance, provide feedback or make a position more comfortable. The teacher may offer more than one version of an exercise; choose the one you can control well.
Pilates Level 1–2
A well-rounded group class for complete beginners and people developing their practice. You learn the principles and recurring exercises while being given room to progress.
Choose it when: you are comfortable learning in a group and want a class that can grow with you.
Bodycare Pilates
A gentler and highly adaptable group class, with careful attention to posture, mobility, strength and controlled movement.
Choose it when: you want a more measured return to exercise, reduced intensity or additional options within the class.
Private introduction
Two private 75-minute sessions introduce the key techniques, common exercises and class cues before you move into group Pilates.
Choose it when: you would value individual attention, want time to ask questions or feel more confident learning privately first.
Seven useful tips for starting Pilates
- Choose the right level. A beginner-friendly class gives you time to learn rather than simply survive the pace.
- Arrive early enough to speak to the teacher. A short introduction is much easier before the class has started.
- Wear comfortable, reasonably close-fitting clothes. You should be able to move freely, while the teacher can still see your alignment.
- Do not worry about being flexible. Mobility is something you work on in Pilates, not an entry requirement.
- Prioritise control over range. The biggest movement is not necessarily the most effective version.
- Ask when a cue is unclear. Pilates uses precise language, and teachers expect beginners to need explanations.
- Give it more than one class. The method becomes more satisfying as the positions, breathing and cues begin to make sense.
Mats and the small props used in class are provided at Embody. Bring water and avoid arriving immediately after a heavy meal.
How often should a beginner practise?
One consistent weekly class is a realistic and worthwhile starting point. If your schedule and recovery allow, a second class or short periods of familiar practice between sessions can help the method settle more quickly.
Regularity matters more than doing a great deal at once. Build a routine you can sustain and allow enough recovery when Pilates sits alongside running, gym work, cycling or other activities.
When are you ready to progress?
Progress when you can maintain control through familiar exercises, follow the principal cues and adapt when a movement does not feel right. The next step may be a more challenging option within the same class rather than immediately changing level.
Dynamic Pilates is designed for a stronger, faster-paced practice. Ask your teacher if you are unsure whether it is the right next step.
Common Pilates questions
What most people want to know before their first class.
Do I need to be fit or flexible to start Pilates?
No. Strength, mobility, coordination and control are qualities you develop through practice. Choose a beginner-friendly class and work within a range you can manage steadily.
Is Pilates suitable for men?
Absolutely. Pilates is not gender-specific. Men attend Embody’s group and private sessions to build strength, mobility, control and body awareness, whether Pilates is their main activity or complements sport, running or gym training.
What should I wear for Pilates?
Wear comfortable clothes that allow free movement. Fairly close-fitting clothing can help the teacher see your alignment. Pilates is usually practised barefoot or in grip socks; ordinary slippery socks are less suitable.
What is the difference between mat and Reformer Pilates?
Mat Pilates uses body weight and small props, while Reformer Pilates uses a spring-loaded machine to provide resistance and support. Embody’s beginner group classes are mat based; Reformer Pilates is available through one-to-one sessions.
Can Pilates help with back pain?
Pilates can be a useful way for some people to build strength, mobility and confidence in movement, and NHS guidance includes Pilates among activities that may help with back pain. It is not a diagnosis or a guaranteed treatment. If pain is new, severe, worsening or accompanied by other concerning symptoms, seek appropriate clinical advice before joining a general class.
Should I eat before class?
Avoid a heavy meal immediately before class because you will move through different positions and may work with the abdominal muscles. If needed, choose a light snack that you already know sits comfortably.
Can I join with an injury or health condition?
Tell us before booking and speak to the teacher before class. Many exercises can be adapted, but a group class is not suitable for every condition or stage of recovery. We can help you choose between Bodycare Pilates, a private introduction or another route, and you should follow any advice from your clinician.
Start Pilates in Vauxhall / Nine Elms
Join Pilates Level 1–2 or Bodycare Pilates for a supportive group-class introduction. If you would rather learn privately first, Embody’s two-session introductory package gives you time to understand the fundamentals before joining the timetable.
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