How Often Should You Do Pilates?
If we had a pound for every time someone asked us this… well, we’d have a new Cadillac by now.
It’s one of the most common questions we hear at EQ—and the truth is, there’s no one-size-fits-all answer. How often you should do Pilates depends on your goals, your schedule, and your body. What we can tell you is this: whether you come once a week or three times, Pilates will meet you where you are—and change how you feel in your body.
Joseph Pilates Said: Three Times a Week
Joseph Pilates famously said:
“In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a whole new body.”
He recommended practising three times a week—and if you can, we wholeheartedly agree. Three sessions a week is the sweet spot for building strength, improving mobility, and making lasting change.
But life is busy. So let’s talk about what different routines actually look like—and what they can do for you.
Once a Week: Consistent, Grounding, Worth It
If once a week is what you can manage, it’s absolutely worth it. Some of our clients have been coming weekly for years—and they’ll tell you it’s the one hour they feel truly connected to their body.
One session a week is brilliant for:
Maintaining good posture
Easing tension and stress
Keeping niggles at bay
Feeling grounded and focused
Think of it as maintenance for your spine, your nervous system, and your sense of self.
Twice a Week: More Strength, Faster Progress
Twice a week is where things really start to shift. You’ll notice you’re stronger, taller, and more in control. That shoulder that used to twinge? It doesn’t. The balance you never thought you had? It’s back.
At EQ, many clients combine a Mat class with a Reformer or Studio session. The variety builds a well-rounded, responsive body—and it keeps things interesting too.
This rhythm is great for:
Building strength and stamina
Improving mobility and flexibility
Faster postural improvements
Supporting sports or other activities
Three+ Times a Week: Big Transformations
If you're ready to go all in, three or more sessions a week can be transformative. This is especially powerful if you're:
Recovering from injury
Managing a health condition
Training for something specific
Or simply ready to feel like your strongest self
This might look like a mix of Mat, Studio, and private sessions. That blend of intensity and personalisation creates serious change.
What About Home Practice?
Yes, yes, yes. Even 10–15 minutes of Matwork at home can reinforce what you’re learning in class. If you’ve ever left a session thinking, “I wish I could bottle that feeling,”—a little home practice is your way to do just that.
We’re always happy to suggest exercises to support you between visits.
The Bottom Line: Do What You Can—But Do It Well
One great session a week is better than none. Two is better than one. And three is a game-changer.
But most important of all? Consistency.
Show up. Be curious. Work with a teacher who sees your body and helps you move better in it.
At EQ, we’ll help you build a Pilates routine that fits your life—not the other way around.
Want help deciding what kind of sessions to start with—or how to make your current routine work harder for you? Drop us a message or have a chat with your teacher after class. We’re always happy to help.