Can You Get in Shape with Just Pilates?
Can you get in shape with just Pilates? For a lot of women, yes. It depends on what "in shape" means to you. If you want to feel stronger, stand taller and move without creaking, Pilates can absolutely be your main workout. If you're training for a marathon, you'll want to add more.
I've been teaching Pilates for over ten years, and it's been my main workout since my 30s. Here's my honest take.
What Does "Getting in Shape" Really Mean?
Fitness culture has a pretty narrow idea of what in shape looks like. Six-pack abs. Dripping sweat. A number on the scale.
But when I ask the women in my studio what they actually want, it sounds more like this:
Feeling strong enough to carry groceries, lift a grandkid, or haul the patio furniture out in spring
Standing taller and feeling less stiff
Having more energy for the rest of the day
Feeling good in their body again
If that's your version of in shape, keep reading….
How Pilates Gets You in Shape
Pilates gets underestimated a lot. People think it's gentle stretching on a mat. Then they try a class and can't believe how much they're shaking.
Here's what I see when women stick with it:
You get stronger, head to toe
Pilates is slow and controlled, so your muscles do all the work. No momentum, no cheating. Yes, you'll work your core, but also your legs, glutes, arms and back. Add a band or light weights and it gets harder fast.
You move more easily
A lot of Pilates is about moving well: rolling through your spine, opening your hips, reaching through your shoulders. Most of my members tell me they feel less stiff and more like themselves.
Your heart rate goes up (yes, really)
Pilates isn't usually thought of as cardio. But a faster-paced class will get you breathing hard. Try 100 pumps of The Hundred and tell me you're not a little out of breath.
Try a class with me
Want to see what I mean? Grab a mat and do this one with me.
What I'd Add Alongside Pilates
Pilates is my main workout, but I don't do only Pilates. Here's what I'd pair it with:
Walking. Even 20 to 30 minutes a day. It's easy, free, and it gets you outside.
Something that gets your heart pumping, if you love it. Hiking, dancing, swimming, tennis.
Heavier weights, if building a lot of muscle or bone health is one of your goals. Pilates is a great foundation for that.
What My Members Say:
“After I do Pilates, I feel I have "oiled" my machine. I feel more flexible the more Pilates exercises I do. The 30 minutes in the morning gets me going!! Thanks. - Hughena
“ I feel stretched and strengthened after each Pilates class. There is tremendous variety, and I enjoy the use of different props—weights, bands, rollers, and the squishy ball! – Mary Anne M.
“Since starting Pilates I feel stronger in everything I do - swimming, hiking, tennis and even vacuuming!" – Amy
Their feedback highlights how Pilates isn’t just a workout; it’s a commitment to a healthier lifestyle and improved body mechanics.
For an in-depth look at the benefits of Pilates, check out this article from the Cleveland Clinic.
Your Questions About Getting in Shape With Pilates
Does Pilates get you in shape? It can. If you do it consistently and keep challenging yourself, you'll get stronger and move better. The key is not staying on the easiest version forever.
How often should I do Pilates to get in shape? I usually suggest three or four times a week to start. Even 20 to 30 minutes counts. I wrote more about this in how often women should do Pilates.
How long does it take to see results? Everyone's different. Most women in my studio tell me they feel better within the first few weeks: less stiff, a bit stronger, standing taller. Changes you can see take longer and depend on more than just your workouts.
Can a beginner get in shape with Pilates at home? Yes. Every exercise can be made easier or harder, and all you need is a mat. Start with shorter classes and build from there.
Do I need cardio too? Pilates can get your heart rate up, but I'd still add a daily walk or something else you enjoy that gets you moving.
Ready to Try It?
My online studio is built for women over 40 who want to get strong at a pace that feels good. There are 200+ classes, most 20 to 30 minutes, with a suggested plan every week so you just press play.
Your first 7 days are free. Take a few classes and see how your body feels.
