Reformer Pilates is a dynamic form of exercise that takes the principles of traditional Pilates and amplifies them with the use of a reformer machine. Invented by Joseph Pilates, the reformer features a sliding carriage, adjustable springs, and straps, allowing for a wide range of controlled movements that challenge your entire body. This low impact workout is designed to build lean muscle mass, improve core strength, and enhance body awareness, making it suitable for all fitness levels. The resistance provided by the reformer machine helps increase calorie burn and supports muscle development, offering a full body workout that can be tailored to your individual needs. Whether you’re looking to tone up, boost your metabolism, or simply enjoy a more intense workout, reformer Pilates offers a versatile and effective way to reach your fitness goals.
Reformer Pilates is a unique form of exercise that combines traditional Pilates movements with the use of a reformer machine—a sliding platform with springs that provide adjustable resistance. Pilates routines can include both mat and reformer Pilates, with mat Pilates focusing on body weight resistance and core stability, while reformer Pilates uses reformer machines to add variable resistance and enhance muscle engagement. This low-impact workout engages multiple muscle groups, builds lean muscle mass and improves body composition.
When I first started reformer Pilates I was surprised by how the spring resistance from reformer machines worked my muscles differently compared to mat Pilates, which relies on body weight for resistance. The controlled movements helped me build core strength without putting stress on my joints. Reformer Pilates is especially effective to build muscle and increase muscle mass, particularly when compared to traditional Pilates workouts. Joseph Pilates created this machine to improve flexibility, core stability and body awareness and it’s still popular for those looking for weight loss and full body toning.
When comparing Pilates workouts, both mat and reformer methods offer unique benefits. Pilates workouts on both mat and reformer differ in the type of resistance—body weight versus springs—and the level of muscle engagement, making each approach valuable depending on your fitness goals.
When considering your exercise routine, it’s helpful to understand how reformer Pilates stacks up against other popular workouts. Compared to mat Pilates, reformer Pilates introduces spring resistance, making exercises more challenging and effective for building muscle mass and boosting metabolism. While mat Pilates is excellent for improving flexibility and core strength, the reformer’s added intensity helps tone muscles and accelerate results.
Unlike traditional strength training, reformer Pilates is a low impact workout that’s gentle on the joints but still highly effective for increasing strength and muscle definition. It’s a great alternative if you want to avoid heavy weights but still want to build lean muscle. While aerobic exercises like running or cycling are great for cardiovascular health, reformer Pilates offers a unique blend of strength, flexibility, and body awareness that supports overall fitness and well-being. By combining elements of strength training and flexibility work, reformer Pilates delivers a balanced approach to fitness that can complement any workout routine.
Reformer Pilates has many benefits that support weight loss and overall fitness:
Pilates studios are popular locations for experiencing these benefits, offering access to reformer Pilates equipment and classes.
Physiotherapist Dr Emily Carter says reformer Pilates strengthens specific muscle groups and body awareness which is key to safe and effective movement.
If you’re new to reformer Pilates, starting off on the right foot can make all the difference. Begin with a beginner-friendly reformer Pilates class or a private session to get comfortable with the reformer machine and learn the basics of core strength and body awareness. Focus on mastering controlled movements and proper technique before increasing resistance or intensity. Remember, it’s normal to feel challenged at first—listen to your body and don’t hesitate to modify exercises or take breaks as needed. Wearing grip socks and comfortable, fitted clothing can help you move confidently and safely on the reformer. With patience and consistency, you’ll build a strong foundation and start seeing the benefits of reformer Pilates in your overall fitness and well-being.
Pilates for weight loss is an effective, low-impact approach suitable for people of all fitness levels. To maximize your results with reformer Pilates, it’s important to combine your sessions with a balanced diet and a consistent exercise routine. Here are some key strategies to help you on your weight loss journey:
Increasing the intensity of your reformer Pilates sessions can significantly boost energy expenditure and support your weight loss goals. Registered dietitian Sarah Mitchell highlights that combining reformer Pilates with healthy eating habits promotes fat loss and lean muscle development. Additionally, reformer Pilates contributes to an overall body transformation by enhancing strength, flexibility, and body composition.
Reformer Pilates is a powerful tool for burning calories and supporting weight loss, especially when paired with a healthy diet and regular practice. The intensity and resistance of reformer Pilates exercises help you build lean muscle mass, which in turn boosts your metabolism and increases the number of calories you burn—even at rest. On average, a 60-minute reformer Pilates session can burn between 200-400 calories, depending on your effort and fitness level. To maximize your results, focus on reformer Pilates exercises that target multiple muscle groups, such as leg circles, kneeling abdominal crunches, and reverse crunches. These movements not only help you burn more calories during your workout but also contribute to long-term fat loss and improved muscle tone. Remember, combining reformer Pilates with a healthy diet and consistent exercise routine is key to achieving your weight loss goals.
Calorie burn varies depending on intensity and individual factors, but here are approximate estimates:
During a one-hour reformer Pilates class, how many calories you burn typically depends on the session's intensity, your fitness level, and the specific exercises performed.
Personal trainer Jake Thompson says while reformer Pilates may burn fewer calories than high impact cardio, pilates reformer exercise activates specific muscles, increases calorie burn, and supports weight loss by building lean muscle mass which elevates resting metabolic rate and supports long term weight management.
Try a variety of pilates reformer exercises for a whole body workout and to maximize results. These pilates reformer exercises target different muscle groups and help you avoid plateaus:
Adding aerobic exercises like jumping jacks or running to reformer Pilates sessions can further boost cardiovascular fitness and calorie burn.
Building an effective reformer Pilates workout routine is essential for achieving significant weight loss and a complete body transformation. Start by including a variety of pilates exercises that target different muscle groups—think core, arms, legs, and glutes—to ensure a balanced, full body workout. As you progress, gradually increase the intensity and complexity of your reformer Pilates sessions to keep challenging your muscles and avoid plateaus. It’s also important to listen to your body and adjust your routine based on your fitness level and goals. Working with a certified Pilates instructor can help you develop a personalized workout plan that supports your weight loss journey and overall health. By consistently incorporating reformer Pilates into your exercise routine, you’ll not only lose weight but also build strength, improve muscle tone, and enjoy lasting improvements in your body composition and well-being.
Avoid these pitfalls to maximise the benefits of reformer Pilates and reduce injury risk:
Track your reformer Pilates journey with these indicators:
Staying motivated can be tough but try these:
Reformer Pilates is a great way to lose weight when combined with healthy eating and regular exercise. It’s a low impact full body workout that builds lean muscle mass, improves body composition and boosts metabolism.
It may not burn as many calories as high impact cardio but its unique combination of strength, flexibility and body awareness training makes it a great choice for those looking for a balanced workout. Experts and personal experience agree reformer Pilates is good for weight loss and overall wellness.
If you want a workout that strengthens your core, tones your muscles and supports your weight loss journey then reformer Pilates is worth adding to your fitness plan and our studio in Camden NSW can help you get there.
