HOW TO START & common Questions

In your first private Pilates session, you can expect a welcoming and personalized experience. 

What typically happens:

Initial Assessment: The session will likely begin with a discussion about your fitness level, any past injuries or concerns, and your personal goals. This is to ensure your instructor understands your needs and can tailor the session to best suit you.

Introductions to the Equipment: If you're new to Pilates, the instructor will introduce you to either the Mat or Reformer (or both), starting with basic exercises. .

Focus on Form: You'll be guided on proper form and alignment, which is key to preventing injury and maximizing the benefits of Pilates. They'll pay close attention to how your body moves providing feedback to help you adjust your posture.

Modifications and Adjustments: Pilates is highly customizable, so the instructor will modify exercises to suit your body’s unique needs. If something feels uncomfortable or too challenging, expect to get suggestions on how to adjust the movement.

Foundation Building: You'll work on a series of foundational exercises aimed at improving core strength, stability, and mobility. The emphasis will be on controlled movements, breathing, and building awareness of your body.

Possible Use of Other Apparatus: Depending on the time and your progress, you may get a chance to try other Pilates apparatus, such as the Cadillac, Wunda Chair, or Ladder Barrel, but it’s not guaranteed in the first session.

Overall, your first session is about laying a solid foundation, getting comfortable with the movements, and ensuring the exercises align with your body’s needs and goals. You'll leave feeling more aware of your body and with a greater understanding of Pilates techniques.

‘In 10 sessions you will feel a difference; in 20 sessions you will see a difference; and in 30 sessions you will have a whole new body.’ 

The timeline for seeing results can vary based on several factors, such as your starting fitness level, consistency, and the intensity of your practice. However, Joseph Pilates’ promise still holds true for many people: if you commit to a regular practice, you’ll begin to notice changes in your body and movement.

What you can generally expect:

Initial Results (2-4 Weeks): In the beginning, you may start to feel improvements in your posture, flexibility, and strength. You may notice that you’re moving more freely, with less tension in your body. Pilates helps build core strength and stability quickly, so even in the first few weeks, you may feel stronger and more aware of your body.

Visible Changes (6-8 Weeks): As you continue with consistent sessions, you’ll likely start to see visible changes. These might include toned muscles, improved posture, and increased muscle definition, particularly in the core, legs, and arms. At this point, you may also notice improvements in your coordination, balance, and overall body alignment.

Long-Term Results (3-6 Months): With continued consistency and progression in your practice, you’ll begin to experience more significant changes, such as enhanced strength, endurance, and flexibility. Pilates can also help improve joint mobility, alleviate chronic pain, and help with postural alignment. By this time, you may truly feel the difference in your body, and others might notice it too.

While daily practice may not be necessary for everyone, incorporating Pilates into your routine consistently will yield the best results. Your instructor will help guide you in balancing private sessions with group classes or even at-home practice, making it easier to stay on track and see the benefits.

Pilates is about gradual improvement and long-term transformation, leading to what Joseph Pilates called "a whole new body" – one that feels stronger, more balanced, and more connected.

It's completely normal to feel like you're not doing Pilates "right" when you're just starting out. Pilates is a practice that requires patience and consistency, and there’s no pressure to be perfect from the beginning. 

Here’s some reassurance:

Progress Takes Time: Pilates is about gradual improvement. It's perfectly okay if you don’t feel like you're doing the exercises perfectly in the early stages. The key is to keep moving, even if it's just learning how to properly engage your muscles and breathe. As you continue practicing, your body will adapt, and your range of motion and ability to execute the exercises more effectively will naturally improve.

Focus on Intent, Not Perfection: Pilates isn't about trying to achieve the "perfect" form or performance – it’s about mindful movement. The goal is not how high or how big you can go, but how well you can execute each movement with intention and awareness. Pilates is designed to improve your body’s function and strength, so as long as you're moving with attention to your breath and alignment, you're doing it right.

Trust the Process: You’ll start noticing improvements as you progress, even if you feel like you’re not doing it “perfectly.” The important thing is that you're working toward better body awareness, which will eventually lead to greater strength, flexibility, and coordination. You’ll build the foundation step by step.

Instructor Guidance: Your instructor is there to guide you, make modifications, and provide feedback based on your needs. They’ll help you understand what’s happening in your body and how to approach each exercise with your own personal goals in mind. If something feels off, don’t hesitate to communicate it – your instructor can adjust the exercises or offer alternatives that work better for you.

So, if you don’t feel like you're “doing it right,” don’t worry! You're still benefiting from the practice as long as you're moving with mindfulness and consistency. Trust that with time, you'll notice changes in how your body moves and feels.

How often you should study Pilates depends on your goals, schedule, and how quickly you want to progress, but consistency is key. 

Some guidelines to help you find the right balance:

Beginner Stage (1-2 times per week): If you’re new to Pilates, starting with one or two private sessions a week is a great way to build a strong foundation. You'll get personalized attention to make sure you're learning proper form and technique. As you get more comfortable, you might also start attending a group class or two.

Intermediate Practice (2-3 times per week): Once you’re familiar with the basics and feel confident in your movements, you can increase your practice to two or three times a week. This might include a combination of private sessions, group classes, and independent practice at home. The more frequently you practice, the faster you'll see improvements in strength, flexibility, and overall movement.

Advanced Practice (3+ times per week): If you’re looking to make Pilates a more integral part of your fitness routine, practicing three or more times a week is ideal. This can be a mix of private sessions, group classes, and at-home practice. More frequent sessions help you develop deeper body awareness, refine your technique, and progress faster.

Home Practice: As you become more familiar with Pilates, you’ll likely be able to practice at home. Even short, focused sessions on the mat will help reinforce what you've learned in the studio and supplement your in-studio classes.

Ultimately, the right frequency is whatever works best for your body, goals, and schedule. The Pilates Loft offers flexibility to accommodate your needs, so whether you're able to study once a week or several times, you’ll still make progress. Combining in-studio sessions with at-home practice can give you a more well-rounded experience.

Pilates is highly effective in addressing your individual fitness needs and goals because it focuses on developing body awareness, strength, and flexibility through controlled, mindful movement. 

How Pilates can help:

Targeting Core Strength: Pilates is famous for its emphasis on strengthening the core muscles, which are crucial for supporting the spine and pelvis. Whether you have a sedentary lifestyle (like sitting at a desk) or a physically demanding one (involving repetitive movements), Pilates can help correct muscle imbalances, alleviate tension, and relieve pressure on your bones and joints. Strengthening your core helps reduce back pain, improve posture, and create better overall alignment.

Personalized Modifications: While every body benefits from Pilates, your unique body structure, history of movement, and any past injuries or weaknesses are taken into account. Through individualized modifications to foundational exercises, your instructor will tailor the practice to meet your specific needs. For example, if you have tight hips, a weak lower back, or past injuries, certain exercises may be adapted to ensure you’re working within your range of motion while building strength and flexibility.

Improving Movement Patterns: Pilates encourages mindfulness and helps you become more conscious of how your body moves. By practicing the exercises, you’ll notice how your body compensates in certain movements, which may contribute to discomfort or pain. With guidance, you’ll retrain these habitual movement patterns, developing better alignment, coordination, and balance. This leads to more efficient, functional movement both in Pilates and in your everyday activities.

Safe Progression: Pilates is a system that allows for gradual progression. Starting with foundational exercises, you’ll build strength and flexibility over time. As your body becomes more accustomed to Pilates, you can progress to more challenging exercises. This slow, steady progression helps you avoid injury while ensuring your body is always working in the most efficient and safest way possible.

Group Classes with Individualized Attention: Even in a group setting, Pilates can be personalized to fit each participant's needs. While everyone may perform the same exercises, your instructor will offer modifications to make sure that each movement is effective and safe for your body. This allows you to still benefit from the structure and motivation of a group while receiving the individualized guidance that meets your unique needs.

Pilates helps you develop proper technique and body awareness, which is key to rebalancing and strengthening your body. By focusing on your individual needs, Pilates can create long-term benefits in how you move, feel, and perform in daily life.

For your Pilates session, it’s best to wear comfortable but fitted clothing. This helps your instructor observe your body movement clearly, which is essential for ensuring you're doing the exercises safely and with proper form. 

Some specific tips:

Tops: A fitted shirt or tank top that allows for free movement in the shoulders and arms is ideal. Avoid loose clothing that could get in the way of certain exercises.

Bottoms: Fitted leggings, yoga pants, or athletic shorts work well. These allow for freedom of movement and make it easier for your instructor to see your alignment, especially in exercises that involve your legs and hips.

Footwear: No shoes are used. Most people practice barefoot to improve grip and maintain connection with the floor or apparatus. However, if you prefer, you can wear grip socks, which provides extra traction.

Overall, just make sure your clothes are comfortable, not too loose, and allow for ease of movement throughout the session!