How Often Should You Do Pilates Per Week for Best Results?

How Often Should You Do Pilates for Best Results?

Pilates is a popular conditioning routine focused on strengthening the body with targeted movements that require control and precision. Fans of Pilates love the lean, long muscles it develops along with improved mobility, balance, and flexibility.

But if you're new to Pilates, you may be wondering - how often should you do Pilates to see results? What is the optimal Pilates workout frequency for beginners compared to advanced practitioners? Read on for a complete guide to determining your ideal Pilates schedule.

The Standard Recommendation

Traditional Pilates methodology recommends working out on your mat or Pilates reformer apparatus 3 to 5 times per week.

This frequency allows adequate recovery time between workouts while still overloading the muscles in a gradual, progressive manner for increased strength and stamina over time.

Within one week, you would complete anywhere from 3 to 5 distinct Pilates sessions ranging from 30 to 90 minutes each depending on your current fitness level.

Factors That Influence Ideal Pilates Routine Frequency

While 3 to 5 sessions per week serves as a solid starting guideline, several factors can influence how often someone should do Pilates for optimal results:

Fitness Level & Experience

Beginners benefit more from starting with 2 to 3 gentle, 30-minute Pilates workouts per week, then increasing duration first before adding more days.

Those with at least 6 months of consistent Pilates under their belts can handle 4 to 5 intermediate-advanced sessions weekly if the body responds well without excessive fatigue or soreness.

Additional Activity Outside Pilates

If you incorporate other forms of exercise like strength training, yoga, cycling, running etc. then you'll want to reduce Pilates frequency to 2 to 4 times per week to allow proper recovery between all activity.

Just be cautious about over-training - monitor your body closely for signs of excessive inflammation and make adjustments as needed.

Injuries, Physical Issues & Level of Soreness

Nagging injuries, underlying medical conditions, recent surgeries, and pregnancy may warrant reducing Pilates workouts to 2 or 3 times weekly depending on severity and body feedback.

Also dial back frequency if consistently experiencing next-day muscle soreness that inhibits movements during sessions.

You still want each Pilates workout to properly challenge your body while avoiding going past maximum capacity from overuse.

Age

Older adults should schedule in more rest days between Pilates workout days to allow additional recovery time for muscles and joints.

Most Pilates for seniors programs recommend starting with 30-minute routines just 2 days per week then gradually increasing from there at an appropriate pace if the body responds well.

How Many Times Per Week for Faster Results?

Some people want to know - can I see Pilates results faster if I work out 5-6 days a week? Or should I do pilates twice a day?

Not necessarily - more is not always better when it comes to fitness!

You still need adequate rest and recovery between stimulating Pilates sessions to give tissues time to regenerate stronger.

Otherwise progress stalls as the nervous system and muscles experience overload, inflammation, and exhaustion.

Beginners in particular risk injury or setbacks by pushing too hard. Start with the standard Pilates weekly frequency recommendations based on your level then make small progressions overtime as your body adapts.

Sample Weekly Pilates Routine Schedules

To tie the recommendations all together, here are examples of appropriate Pilates workout schedules per week depending on your current skill level:

Beginner Pilates Schedule

• 2 to 3 days per week
• 30 to 45 minute sessions
• Gentle, basic Pilates mat or reformer exercises
• Focus on mastering form on foundational movements
• Emphasis on core strength, balance, control, and body awareness

Intermediate Pilates Schedule

• 3 to 4 days per week
• 45 to 60 minute sessions
• Increase exercise complexity adding light weights or bands
• Higher intensity cardio intervals
• More advanced mat exercises or apparatus springs

Advanced Pilates Schedule

• 4 to 5 days per week
• 60 to 90 minutes sessions
• Very complex, multi-step exercise sequences on all equipment
• Faster pace with heavier resistance
• May incorporate additional HIIT or hybrid workouts

These sample workout frequencies help maximize Pilates benefits safely over time - striking the right balance between progress overload and adequate rest.

How to Design Your Custom Pilates Routine

Use the following steps to develop a Pilates workout schedule uniquely suited to your changing fitness level and needs week-to-week:

1. Start Low, Go Slow - Begin conservatively then increase frequency/duration.
2. Listen to Your Body - Scale back at the first sign of excess fatigue, soreness or pain.
3. Allow for Other Activities - Balance with adequate recovery time factored in.
4. Emphasize Quality First - Mastery of proper Pilates form matters most, not quantity.
5. Progress Overtime Gradually - Increase frequency or duration 5-10% each week or month.

Stay tuned into your body, be patient with reasonable expectations for progress, and adjust your Pilates workout schedule as needed.

The Bottom Line

Following the standard recommendation of 3 to 5 Pilates workout sessions per week serves as an optimal starting point for most.

However, your ideal frequency should be personalized over time based on fitness level, training background, lifestyle factors, health considerations, age, and how your body responds.

Use the Pilates principles themselves - control, precision, flow, and centering - to guide how often per week you integrate this impactful workout. Your body will benefit most from that mind-body aware approach!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.