How many Pilates sessions should I do per week?
The standard answer is 2-3 sessions per week to meet the physical activity guidelines, but there are a few other factors to consider when deciding what's right for you.
What kind of results do you want?
To know how to get where you’re going, you have to have some idea of where you want to go! What do you hope to achieve? What is the quality of your movement and the state of your overall fitness right now? The goals you start with will have some bearing on your optimal training frequency. Here are a few things to consider:
General Fitness
If general fitness is your goal, then a minimum of twice to three times per week is a pretty good guideline. The Pilates method was designed as a whole and integrated system. Pilates mat work provides a deep connection to you and your own body moving, with limited props and assists. You can take it with you anywhere! The apparatus work (reformer/wunderchair) offers opportunities to support, load and challenge the body in a variety of different ways. Bodies need variety to learn and get stronger! Mix up your Pilates classes for best results.
Cross Training & Performance
If you’re using Pilates as cross training to improve athletic performance; the frequency necessary to get meaningful results will depend on a number of factors. Your athletic goals, current movement patterning, your training/competition/performance cycles and even available time are considerations when calculating frequency. For many, a Pilates class once or twice a week will be enough to support more efficient movement and improved performance. For others, a more frequent dose of Pilates may be helpful to organise the body well for the demands of the sport/profession. Pilates can help you find a whole new gear in your athletic pursuits.
Movement Restoration/Rehabilitation
If you’re rehabilitating an injury, or illness, you have to consider the impact of physical activity on your whole system. Every movement is a whole body movement! When we work to rehabilitate any one part, we have to consider the effects on the whole body. This can take some concentration, and some time. As you recover, you will first be working to deconstruct compensation, perhaps manage pain, and create access to appropriate support and patterning. Then you’ll work to create stamina and strength in the new patterns. Then you’ll progressively integrate all of that in to a whole body movement program. Short cuts here cost you later. Take the time to do it well, and your body will thank you with a much better recovery overall.
Where are you NOW?
Be real with yourself. What is going on in your body right now? Your base level of fitness will have in impact on what is immediately possible to achieve. No matter where you start, you will see results right away if you commit to the work. But if you’re starting at zero, give yourself a little time. Don’t expect to be climbing Everest in the next month. Real change requires commitment and some time.
