What Should You Expect in Your First Pilates Session?
Trying something new can be both exciting and intimidating, and Pilates is no exception. If you're considering Pilates but aren’t sure what to expect in your first session, don’t worry—you’re not alone. Many beginners have questions about what the workout will feel like, what they should wear, and how challenging it will be. The good news is that Pilates is designed for all fitness levels, and instructors guide you through every step to ensure you feel comfortable and confident.
Understanding the Basics of Pilates
Pilates is a form of exercise that focuses on core strength, flexibility, and controlled movement. Unlike high-impact workouts that rely on fast, repetitive motions, Pilates emphasizes precision and muscle engagement, making it effective for strengthening the body while minimizing strain on the joints.
There are two main types of Pilates: mat Pilates and Reformer Pilates. Mat classes use your body weight and sometimes small props like resistance bands or stability balls, while Reformer classes use a machine with springs and pulleys to add resistance. Both methods are highly effective, and which one you start with will depend on the class you choose.
Preparing for Your First Pilates Session
Before your first class, it’s helpful to know what to bring and how to prepare. Wear comfortable, form-fitting clothing that allows you to move freely. Leggings and a fitted top work well because they won’t shift during exercises. Avoid overly loose clothing, as instructors need to see your alignment to ensure proper form.
If you’re attending a Reformer class, grip socks may be required for safety and stability. Many studios provide mats for mat Pilates, but bringing your own is always a good option. Arriving 10-15 minutes early gives you time to meet your instructor, discuss any injuries, and get familiar with the equipment.
The Initial Introduction with Your Instructor
Before you jump into movement, your instructor will take a few minutes to discuss any injuries, mobility issues, or fitness goals you might have. This helps them provide modifications and ensure a safe, effective workout.
Your instructor will also introduce key Pilates principles like breath control, core engagement, and alignment. Unlike other workouts that focus on speed and repetitions, Pilates encourages slow, mindful movements. The goal is to strengthen the muscles without unnecessary strain.
Warm-Up and Foundational Movements
Your session will begin with a warm-up to activate the core, improve body awareness, and prepare for the main exercises. This may include gentle spinal movements, breathing exercises, or light stretching.
Beginners often start with foundational Pilates exercises such as:
The Hundred – A core activation exercise that introduces controlled breathing.
Pelvic Tilts – A movement that strengthens the lower back and deep core muscles.
Leg Circles – A great way to improve hip mobility and control.
Your instructor will guide you through each movement, ensuring you understand proper form before moving on to more challenging exercises.
Using Pilates Equipment (If Applicable)
If you're in a Reformer Pilates class, your instructor will introduce the equipment before diving into exercises. The Reformer is a sliding carriage attached to springs, which provide resistance. Unlike weight machines at the gym, the Reformer allows for fluid, controlled movements that strengthen muscles while protecting the joints.
Other Pilates equipment like the Cadillac, Wunda Chair, and Magic Circle may also be used in certain classes. If you’re new to using these, your instructor will take the time to explain their purpose and how they enhance different movements.
Understanding Breathwork and Core Engagement
Breathing is a big part of Pilates. Unlike other workouts where breathing is often overlooked, Pilates teaches controlled breathwork that helps activate the deep core muscles and improve overall movement efficiency. Your instructor will guide you on how to inhale and exhale in sync with your movements, allowing for better stability and control.
Core engagement is another essential principle. Pilates focuses on the deep abdominal muscles, rather than just surface-level abs. This creates long-term strength and stability, which benefits posture, balance, and injury prevention.
Adjustments and Personalized Modifications
One of the best things about Pilates is that it’s highly adaptable. Whether you’re dealing with an old injury or just starting your fitness journey, movements can be modified to suit your needs.
Your instructor may offer hands-on adjustments or verbal cues to help you maintain proper alignment. If a movement feels too difficult, they’ll provide an easier variation. Likewise, if you need more of a challenge, they may suggest a more advanced modification. Pilates is about progress, not perfection, so there’s no need to worry if some exercises feel unfamiliar at first.
The Cooldown and Stretching Phase
At the end of your session, you'll go through a series of gentle stretches and cooldown exercises. This helps the muscles relax, improves flexibility, and reduces soreness. Many Pilates classes incorporate deep breathing into the cooldown, leaving you feeling refreshed and energized rather than exhausted.
Stretching also reinforces the alignment and balance work done throughout the session. Over time, this helps improve posture and mobility in everyday life.
What to Expect After Your First Session
It’s normal to feel mild soreness after your first Pilates class, especially in muscles you don’t typically engage in other workouts. This is a good sign—it means your body is adapting to new movement patterns.
After a few sessions, you’ll likely notice improvements in posture, flexibility, and overall strength. The key to seeing results is consistency. While you may not master every movement in your first class, regular practice will help you gain control, confidence, and body awareness.
Conclusion
Your first Pilates session is all about learning the basics, understanding your body, and discovering how controlled movements can build strength and flexibility. Whether you choose mat or Reformer Pilates, you’ll leave feeling more connected to your body with a greater sense of balance and control.
At Sandy Greiner Pilates, we specialize in beginner-friendly Pilates sessions that guide you through every step with expert instruction. If you're ready to experience the benefits of Pilates in a supportive and welcoming environment, we’re here to help you get started.