What Happens Before Your First Reformer Pilates Class?
Most studios ask beginners to arrive 10-15 minutes early.
This isn't because you'll be tested or expected to know anything. It's simply so the instructor can introduce you to the machine and explain a few basics before class starts.
In those first 60 seconds you'll usually:
- Meet your instructor
- Get shown to your reformer
- Learn how the springs work
- Learn how to adjust the footbar and headrest
- Be shown where to place your hands and feet safely
Most instructors will also ask if you have any injuries, medical conditions, or movement restrictions so they can suggest modifications if needed.
Once you've had this quick orientation, you're ready to begin.
The Reformer Machine Explained in Plain English
The reformer can look intimidating when you first walk into a studio, but it's actually much simpler than it appears.
Understanding a few key parts will make your first class feel far less overwhelming.
Carriage
The carriage is the padded platform that moves backwards and forwards during exercises. You'll spend most of the class sitting, kneeling, standing, or lying on this moving platform.
Springs
The springs provide resistance.
Adding springs makes some exercises harder and others easier. Your instructor will tell you when to change them throughout the class.
Footbar
The footbar sits at one end of the machine and is used for many lower-body exercises.
You'll often push against it during footwork exercises, lunges, and standing movements.
Straps
The straps attach to pulleys and allow you to perform upper-body, lower-body, and core exercises using spring resistance.
Headrest
The padded headrest supports your neck during exercises performed lying on your back.
Shoulder Blocks
These padded blocks help keep you secure on the carriage and provide stability during movement.
Once you understand these six parts, the reformer suddenly becomes much less intimidating.
What Happens During Your First Reformer Pilates Class?
Every studio is slightly different, but most beginner Reformer Pilates classes follow a similar structure.
0–5 Minutes: Machine Orientation & Breathing
Your instructor will help everyone settle onto their reformers and explain the springs being used.
You'll typically begin with breathing exercises and gentle movements to connect with your core muscles.
The goal isn't intensity.
It's simply learning how the machine moves.
5–10 Minutes: Footwork
Most classes start with footwork.
You'll lie on your back with your feet on the footbar and push the carriage away before returning under control.
Think of this as the reformer version of a squat.
Footwork warms up the legs, activates the glutes, and teaches control of the carriage.
10–25 Minutes: Lower Body Work
The next section often focuses on the glutes, hamstrings, calves, and thighs.
Common beginner exercises include:
- Bridges
- Leg presses
- Lunges
- Single-leg work
- Feet-in-straps exercises
This is often where beginners start noticing muscles they didn't know existed.
25–40 Minutes: Core & Upper Body
You'll usually move into a mixture of core and upper-body exercises.
Expect movements that challenge:
- Abdominals
- Obliques
- Shoulders
- Upper back
- Arms
The springs create constant tension, meaning your muscles remain engaged throughout each movement.
This is one reason Reformer Pilates feels different from traditional gym workouts.
40–55 Minutes: Mobility & Stretching
Most classes finish with stretching and mobility work.
This helps improve flexibility while allowing your heart rate to come down gradually.
Many people say this final section is their favourite part of class.
You leave feeling stronger but also noticeably looser and more mobile.
What Should You Wear to Reformer Pilates?
One of the most common beginner questions is what to wear to Reformer Pilates.
The best option is fitted, comfortable activewear that allows you to move freely.
Most studios recommend:
- Leggings, shorts, or fitted joggers
- A fitted top or sports top
- Grip socks
Avoid:
- Baggy clothing
- Large zips
- Belts
- Dangling jewellery
- Slippery regular socks
Grip socks are often mandatory because they improve stability and hygiene.
If you're unsure, check your studio's policy before attending.
What Will You Feel After Your First Reformer Pilates Class?
Many beginners leave class feeling great and then wake up the next morning wondering why their abs, glutes, and inner thighs suddenly hurt.
This is completely normal.
The soreness you're experiencing is known as delayed onset muscle soreness (DOMS).
Because Reformer Pilates recruits stabilising muscles that many people don't regularly use, it's common to feel sore in unexpected places.
You may notice:
- Tired abdominal muscles
- Sore glutes
- Fatigued thighs
- Mild shoulder soreness
The soreness typically peaks 24-48 hours after class and improves quickly.
Most people are ready to attend another session within a few days.
How Often Should Beginners Do Reformer Pilates?
For most beginners, one to two classes per week is the perfect starting point.
This gives your body enough time to recover while still allowing you to build consistency and confidence.
As your strength and fitness improve, many people increase to two or three sessions per week.
For a full breakdown, read our guide on how often you should do Reformer Pilates.
Common Beginner Mistakes
Every beginner makes mistakes.
The good news is that they're easy to fix.
Moving Too Fast
Reformer Pilates is about control, not speed. Slower is usually better.
Gripping the Footbar Too Tightly
Many beginners tense their shoulders and hands unnecessarily.
Focus on staying relaxed.
Holding Your Breath
Breathing is a core part of Pilates.
Your instructor will continually remind you when to inhale and exhale.
Comparing Yourself to Others
Some people in the room may have been attending classes for years.
Focus on your own progress and technique.
Everyone started as a beginner once.
How Long Does It Take to See Results from Reformer Pilates?
Most beginners notice improvements in posture, body awareness, and core strength within the first few weeks.
Visible changes in muscle tone and overall fitness typically become noticeable after 4-8 weeks of consistent attendance.
Results depend on your starting point, lifestyle, and how often you attend.
Learn more in our guide to Reformer Pilates before and after results.
Find Beginner-Friendly Reformer Pilates Studios Near You
The easiest way to build confidence is to start with a beginner-friendly studio.
Many studios offer introductory classes, beginner programmes, and welcome sessions specifically designed for first-timers.
Browse our directory to find beginner-friendly Reformer Pilates classes near you and compare studios across the UK.
