How Often Should You Do Pilates? A Guide Based on Your Goals

At Prescription, we believe that consistency is key to achieving your fitness goals. Whether you aim to build strength, enhance flexibility, or improve overall well-being, our dynamic Reformer Pilates classes are designed to help you reach your objectives. Here's a guide to help you determine how often you should practice Pilates based on your personal goals. 

For General Health & Well-being

Recommended Frequency: 1–2 sessions per week​

If your aim is to maintain overall health, reduce stress, and improve posture, attending Pilates classes once or twice a week can be beneficial. Even a single weekly session has been shown to enhance body awareness, core strength, and flexibility.​

For Strength & Resilience

Recommended Frequency: 2–3 sessions per week

Consider practising Pilates two to three times weekly to build lean muscle and increase strength. We recommend our Signature Dynamic Prescription class, and if approved, our Advanced Prescription class would be a great fit to build strength. This frequency allows for progressive overload and muscle adaptation, improving muscle tone and endurance.​

For Energy & Cardiovascular Fitness

Recommended Frequency: 3-4 sessions per week​

Integrating Pilates into your routine three to four times a week can be effective if you want to feel more energised and elevate your physical endurance. Our high-energy class, Cardio Prescription, combines strength training with cardio elements to boost metabolism and promote fat loss.​

For Flexibility & Mobility

Recommended Frequency: 2–3 sessions per week

Consistent practice is key to supporting long-term ease in movement. Classes like First Prescription, Signature Dynamic Prescription, and Recovery Prescription help improve range of motion and release tension. Recovery Prescription, in particular, focuses on deep, breath-led mobility and flexibility. Its slower pace and restorative tone offer a powerful counterbalance to dynamic training, nourishing your body and creating space to move with greater freedom and fluidity.

For Stress Reduction & Mental Clarity

Recommended Frequency: 1–2 sessions per week

Mindful movement supports more than just the physical—it creates space for stillness, clarity, and presence. All classes aim to help the nervous system and bring awareness back to your breath and body. Recovery Prescription offers a candlelit, downtempo experience to slow the mind even further and reconnect deeper, to sustain the rest of your performance throughout the week. It's an intentional way to restore, reset, and feel more mentally and physically grounded, enabling you to sustain peak performance through the other classes.

Final Thoughts

Your Pilates journey is unique to you. Whether attending classes once a week or daily, the key is to stay consistent and choose classes that align with your goals and lifestyle. At Prescription Pilates, we're here to support you every step of the way.