Reformer pilates is steadily growing in popularity, with new studios opening regularly in major cities all over the world.

But what exactly is reformer pilates? And how does it compare with regular pilates and other types of exercise?

Classes aren’t cheap so let’s look at the potential benefits and drawbacks to help you decide if it’s right for you.

Pilates with special equipment

Pilates is a mode of exercise that focuses on core stability and flexibility, while also addressing muscular strength and endurance, balance and general fitness. At first glance, it might look a bit like yoga, with some more traditional weight training components thrown in.

Reformer pilates uses a piece of equipment called a “reformer”. This looks like a narrow bed that slides along a carriage, has straps to hold onto, and has adjustable springs that add resistance to movement. You perform pilates on the reformer to target specific muscle groups and movement patterns.

The reformer was first designed to help people recover from injuries. However, it has now become common for general fitness and even sports performance.

Unlike normal pilates, also known as “mat pilates”, which only uses your body weight, the reformer adds resistance, meaning you can change the difficulty according to your current level of fitness.

This not only provides a way to overload your muscles, but can make the exercise session more aerobically demanding, which has been proposed to improve cardiovascular fitness.

What are the benefits of reformer pilates?

Despite being around for decades, there is surprisingly little research looking at the benefits of reformer pilates. However, what we have seen so far suggests it has a similar effect to other modes of exercise.

Reformer pilates has been shown to help with weight loss, cause some small increases in muscle mass, and enhance cognitive function. All of these benefits are commonly seen when combining weight training and cardio into the same routine.

Similarly, among older adults, it has been shown to improve strength, enhance flexibility and may even reduce the risk of falling.

From a rehabilitation perspective, there is some evidence indicating reformer pilates can improve shoulder health and function, reduce lower back pain and increase flexibility.

Finally, there is some evidence suggesting a single session of reformer pilates can improve two key markers of cardiovascular health, being flow-mediated dilation and pulse wave velocity, while also improving cholesterol and insulin levels. This suggests reformer pilates could lead to long-term improvements in heart and metabolic health, although more research is needed to confirm this.

However, there are some key things to consider when discussing these benefits. Most of this research is quite exploratory and comes from a very small number of studies. So we do not know whether these findings will apply to everyone.

Very few studies compared reformer pilates to other types of exercise. Therefore, while it can improve most aspects of health and function, it’s unlikely reformer pilates provides the optimal mode of exercise for each individual component of physical fitness.

Traditional weight training, for example, will likely cause larger improvements in strength than reformer pilates. Similarly, stretching will probably make you more flexible. And running or cycling will make you fitter.

However, if you want a type of exercise that gives you broad overall health benefits, it could be a good option.

What are the downsides of reformer pilates

Reformer pilates is not for everyone.

First and foremost, classes can be expensive compared to other fitness options. You need to be doing at least two to three sessions per week of any type of exercise to maximise the benefits. So even if you can find a class for A$20 or $30, paying for two or three classes a week (or buying a weekly or monthly subscription) is a significant outlay.

Second, it’s not as accessible as other exercise. Even if you can afford it, not every town or suburb has a reformer pilates studio.

Third, the effectiveness of your workout is likely to be impacted by how competent your instructor is. There are a host of different pilates qualifications you can get in Australia, and some take much less time than others. With this in mind, it might be best to look for accredited pilates instructors, although this will further reduce the number of options you have available.

Finally, there is a learning curve. While you will get better over time, the exercise will likely be less effective during those first few weeks (or months) when you are getting used to the machine and the movements.

Is it right for you?

Reformer pilates can be a great addition to your fitness routine, especially if you’re looking for a low-impact way to build strength and flexibility.

But if you have more specific goals, you might need a more specific mode of exercise. For example, if you need to get stronger to improve your ability to manage your daily life, then strength training is probably your best bet. Likewise, if your goal is to run a marathon, you will get more specific benefits from running.

The cost and availability of reformer pilates make it less accessible for some people. With this in mind, if you are after similar benefits at a lower price point, mat pilates might be a better option. Not only does it have evidence suggesting it can improve strength and fitness, but it is something you can do at home if you find a good resource (YouTube could be a good starting point here).

Snow and ice, illness, holiday travel and packed schedules are among the many reasons people struggle to stay fit in winter.

Damon Swift, associate professor of kinesiology at the University of Virginia’s School of Education and Human Development, studies the health impacts of exercise. He said consistency in exercise is important, and switching from an active to sedentary lifestyle for three months could cause you to lose benefits like cardiovascular fitness and muscle strength.

Fortunately, there’s a lot you can do to adapt your workout routine and stay healthy during the winter. Swift shared his best advice with UVA Today.

Think Beyond Weight 

To stay motivated, Swift recommends focusing on the many benefits of exercise. “I think sometimes the perception is, ‘If I’m not losing weight, I’m not improving my health,’” he said. “But it’s important to know there are benefits beyond weight control.”

Swift said exercise provides mental health benefits, which are especially important when sunlight is scarce. Research shows exercise can reduce the risk of depression and improve symptoms of depression. 

Exercise also strengthens the immune system, an important benefit during cold and flu season.

Prepare for the Weather

Freezing temperatures, cold and ice can derail your exercise routine.

Swift said exercising in cold weather affects how the body responds to activity. “When you’re exercising in the cold, blood flow gets directed away from your extremities to protect the warmth at your core,” he said. “Your metabolic rate, or the amount of energy your body is using, also tends to be a little bit higher to try to regulate your body temperature.”

If you enjoy exercising outdoors, be sure to dress appropriately for the weather, wear breathable layers, a hat and gloves. Older adults or others at higher risk of injury should take extra precautions if there’s snow or ice on the ground.

Of course, exercise doesn’t have to be outdoors. If working out in the cold and snow isn’t appealing, consider switching to indoor activities like swimming or at-home workout videos.

Find Small Ways To Be Active

Swift recommends finding creative ways to add more activity to your day. He recalled a study that focused on increasing people’s physical activity outside of formal training.

“We had participants who would call their adult children and just walk around their house and accumulate steps that way,” he said. 

Devices like step counters or activity monitors can help track all types of movement.

Adding more activity can be as simple as parking your car farther from the office or engaging in active play with your children. “Don’t just think about physical activity as being on a treadmill,” Swift said. “Are there places where physical activity can become a part of what you’re already doing?”

Make a Plan

For optimal health benefits, experts recommend 150 minutes of moderate or 75 minutes of vigorous physical activity per week for adults. But making a plan for when to exercise is key.

“The people that tend to do the best in our research studies are the ones that exercise at the same time every single day because it becomes part of their regular routine,” he said. “If you can say, ‘OK, this is going to be my exercise time,’ and you protect that time, you’re probably better off than if you just hope that you’re going to get out there at some point.”

Swift advises to “never miss a Monday” when it comes to physical activity.

“Planning to get exercise in the earlier parts of the week will help you in case something happens toward the end of the week,” he said. 

Be Flexible

Swift acknowledges that even the best plan may go awry. The most important thing to remember is exercise is not all or nothing. Adding just a small amount of physical activity to your day is where you get the most bang for your buck, health-wise.