If you’ve noticed a surge in friends embracing pilates this past year, you’re not imagining it. Pilates is undeniably on the rise, emerging as the most booked fitness class last year, as noted in the ClassPass 2024 Look Back Report. Its popularity continues to soar—just take a glance at your TikTok and Instagram feeds!
There are two primary forms of this workout: mat pilates and reformer pilates. “Mat pilates is performed on a mat—be it a yoga mat, a specialized pilates mat, or even a towel—and utilizes body weight for resistance,” shares Laura Scholz, a certified classical pilates instructor. “Reformer pilates employs a machine called a reformer, featuring a raised mat that moves with springs for resistance while incorporating straps for your hands and feet.”
Introducing the experts: Laura Scholz, a certified classical pilates teacher based in Atlanta, and Lindsay Matthews, a National Pilates-certified teacher from Los Angeles.
Both mat and reformer pilates are great for building strength, enhancing flexibility, and promoting better posture; however, the choice between the two should align with your personal fitness goals. For instance, one type might prove more beneficial for strength building, according to Lindsay Matthews.
So, which pilates style suits you best? Below, instructors discuss the pros and cons of both reformer and mat pilates, enabling you to make an informed choice.
The Benefits of Mat Pilates
Gentle on the Joints
Mat pilates is particularly gentle on the joints compared to high-impact workouts like running or jumping, which put significant strain on the body. According to Scholz, it typically has lower impact than reformer pilates since it relies solely on body weight rather than the additional resistance of a reformer. This makes mat pilates an excellent choice for individuals with joint pain, those recovering from injuries, or anyone facing mobility challenges.
Workout Anywhere
Mat pilates can often be performed without any equipment, unlike reformer pilates, which necessitates the use of an actual reformer. While you can certainly utilize small accessories like a ball or bands, they aren’t required for a fruitful mat pilates session. Thus, “you can practice mat pilates anywhere—be it at home, on a towel, or even in a hotel room,” says Scholz. Additionally, numerous YouTube videos offer great alternatives if you can’t attend a favored class in person.
Drawbacks of Mat Pilates
Requires Base Strength
For beginners, mat pilates can present challenges if you’re starting with minimal strength, notes Matthews. “Classic exercises like the hundred or single-leg stretch demand you to lift your head, neck, and chest without hand support,” she explains, adding that a certain level of core strength is often essential to perform these exercises safely.
Potential for Improper Form
Many practitioners take mat pilates classes in large groups or follow along at home with a video, which makes it easy to overlook proper form. For instance, bending your knees during a particular move could inadvertently strain your lower back instead of adopting a straighter position, suggest Matthews.
Executing exercises incorrectly may lead to discomfort or even injury. “I recommend attending a few private or small group classes initially to develop a better understanding of your body mechanics,” she advises.
Advantages of Reformer Pilates
More Intense Challenge
“The allure of the reformer lies in its ability to enhance mat exercises through the use of springs for added resistance,” Matthews explains. “Thus, the reformer can elevate the difficulty of certain movements”. The integration of straps and springs on the reformer helps engage deeper core muscles, providing a workout experience that is closer to strength training, which is why reformer sessions can feel more intense than mat sessions.
For example, when performing leg circles, your legs move freely on a mat. In contrast, using a reformer, your feet are secured in straps, which produces tension. Moreover, moves like the swan (spinal extension) appear similar on both platforms, but the resistance from the reformer springs enhances the challenge, laying the groundwork for a more comprehensive muscle workout.
Lower Impact Strength Training
“A reformer adeptly instills muscle patterns gently through the use of resistance springs and minimizes the impact of gravity since many exercises can be done while lying down,” Matthews notes. This allows for a more relaxed experience, making it inherently lower-impact.
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Imagine performing a squat with a barbell compared to executing footwork on the reformer. While the latter enables you to lie down on the moving carriage, navigating the same motion with proper core connection and form is simplified, enabling better execution, according to Matthews.
Support for Injury Rehabilitation
“Over the years, I’ve found that many individuals are first introduced to the reformer during physical therapy or upon their physician’s recommendation after surgery,” Matthews states.
A multitude of people recovering from injuries cannot easily maneuver on and off the floor. The reformer’s height aids in this transition. “With just bodyweight exercises, it can be easy for bodies to revert to incorrect movement patterns, but the reformer along with a skilled instructor can help correct these issues,” she elaborates.
Enhances Balance and Stability
Certain reformer movements, such as half squats, require you to balance on a moving surface, while plank variations challenge your core strength. These enhanced balance and stability exercises are generally more difficult on a mat due to a stable surface, showcasing the added challenges the reformer offers.
Challenges of Reformer Pilates
Higher Costs
Reformer pilates classes tend to be pricier due to the expense of the equipment involved, states Scholz. If you’re considering a reformer for home use, expect to invest several thousand dollars.
Moreover, more qualified instructors usually demand higher fees due to extensive training they undergo to ensure your workout remains safe and effective.
Your insurance may cover one or more pilates sessions monthly, even if you aren’t recovering from an injury, so exploring this option might alleviate some financial concerns.
Possibly Intimidating
The presence of springs and straps, coupled with a moving carriage, can be daunting—especially in larger classes where instructors might struggle to offer individual attention. “This can be precarious for newcomers or individuals needing modifications,” warns Scholz. Smaller classes—perhaps with four to six participants—allow instructors to give adequate attention and ensure safety for everyone involved.
Advantages of Both Mat and Reformer Pilates
Strength Building
While mat pilates excludes added resistance, it remains effective for strength development. Research indicates that bodyweight exercises can significantly enhance muscle strength, as detailed in a 2018 meta-analysis published in Physical Medicine & Rehabilitation. In fact, a 2022 study from the Journal of Yoga and Physiotherapy reinforces the notion that bodyweight training boosts both strength and endurance.
Reformer pilates offers strength benefits as well. A 2015 study from the Journal of Physical Therapy Science showed participants who engaged in equipment-based pilates for 12 weeks recorded tangible improvements in muscle strength.
Posture Improvement
A systematic review published in 2024 in the Archives of Rehabilitation Research and Clinical Translation suggests that pilates enhances spinal alignment, overall posture, and alleviates discomfort associated with poor posture. Reformer pilates also proves beneficial for improving posture in sedentary women facing postural issues, according to a 2024 study in the Turkish Journal of Sport and Exercise.
Both methods contribute to strengthening the core, neck, and back muscles.
Flexibility Boost
A 2023 study in Disability and Rehabilitation found that 24 weeks of mat pilates resulted in improved flexibility among breast cancer survivors. Similarly, a 2024 study in BMC demonstrated that regular pilates practice, whether on a mat or reformer, enhanced the ability to perform the sit-and-reach test.
However, certain reformer movements allow for deeper stretches—like lunges and splits—thanks to the sliding nature of the carriage, as highlighted by Scholz.
Which Option Is Right for You?
Experts recommend exploring both mat and reformer pilates classes, if possible, to determine which resonates with you most. There are no definitive winners—your preference and objectives dictate the best choice.
Here are crucial factors to consider when selecting your pilates format:
Understand Your Fitness Level
If you’re new to pilates or fitness overall, starting with mat pilates is advisable due to its accessibility and affordability, notes Scholz. “Mat classes serve as a solid foundation for understanding fundamental movements within a secure environment—there’s no risk of falling off a mat as there is with a reformer,” she reassures.
However, if reformer pilates piques your interest, don’t hesitate! Just ensure that you enroll in private or small group classes specifically designed for beginners—look for those labeled “intro,” “beginner,” or “level 1.”
Define Your Goals
Both pilates options assist in achieving fitness goals like enhanced strength, flexibility, and posture. Since mat pilates has a lower impact, it may be the ideal selection for newcomers or those returning to fitness after a hiatus. Conversely, if you already possess a fitness baseline, reformer pilates facilitates greater strength-building alongside heightened balance and stability.
Budget Considerations
Classes in mat pilates typically have a lower cost compared to reformer classes. Opt for mat classes at local studios or explore YouTube for free workout options if budgeting is a concern.
Convenience of Practice
Mat pilates offers unmatched convenience since it can be performed anywhere. Whether you prefer working out at home or need a routine while traveling, all that’s essential is a flat surface for practice and a device to stream your workout.
Injury Considerations
Before starting pilates, it’s essential to consult your healthcare provider, especially if you have existing or prior injuries, to prevent aggravating your condition. Upon doctor approval, they may recommend which type of pilates suits you best. Engaging in private or small-group sessions can be particularly beneficial in this context, as instructors can provide real-time modifications based on your needs.
