How Often Should Women Do Pilates? A Simple Guide for Over 40
The short answer: if you're new, start with 2 to 3 times a week, 20 to 30 minutes each. Once that feels easy, build up to 3 or 4. That's what I tell almost every new member in my studio.
But the right number for you depends on your goals, your schedule and how your body's feeling. So let me walk you through it.
My Story: How Often I Did Pilates (and Still Do)
After I had my baby, I was exhausted, carrying 40 extra pounds, and had zero time for myself. Regular workouts felt way too intense, and I just didn't have the energy for them.
Then I found Pilates. It was low-impact, I could do it at home, and it didn't leave me wiped out. I did it four times a week, and over time I lost the baby weight and felt stronger than I had in years.
These days I do Pilates about twice a week, alongside other things I enjoy. It's enough to keep me feeling strong and mobile. And it still fits into my life instead of taking it over.
That's the thing I want you to hear: the right amount changes. It's not one number forever.
If you're a beginner
Start with two or three classes a week. That gives your body time to get used to the movements without feeling overwhelmed. On the other days, go for a walk or do a few gentle stretches.
Once you're comfortable
When the basics start to feel easier, add a class. Three or four times a week is where a lot of my members settle in. This is where many of them tell me they start to notice changes: standing taller, feeling stronger, moving more easily. Four times a week was my sweet spot after my baby.
If you do other workouts too
If you also walk, hike, play tennis or lift weights, twice a week can be plenty to keep you strong and mobile. That's where I am now.
Try a Beginner Pilates Class With Me
Not sure where to start? Try this beginner class. No equipment, no experience needed. Just a mat and a bit of floor space.
If it felt good, try it again in a couple of days. That's how a routine starts.
A Sample Beginner Week
Here's what a first week might look like:
Monday: 20-minute beginner Pilates class
Tuesday: a walk
Wednesday: 20-minute mobility class
Thursday: rest
Friday: 20-minute beginner Pilates class
Weekend: a walk, a hike, or whatever you enjoy
That's three short classes. Totally doable, even on a busy week.
Your Questions About How Often to Do Pilates
Is Pilates 2 times a week enough? For a lot of women, yes, especially if you're also walking or doing other activities. If Pilates is your only workout and you want to get noticeably stronger, three or four times a week will get you there faster.
Is Pilates 3 times a week enough? Yes. For most of my members, three times a week is the sweet spot. It's enough to see progress and still easy to fit into real life.
Can you do Pilates every day? You can, if your body feels good. A lot of women love a short daily session. Just mix up the type of class, include gentler mobility days, and take a rest day when you need one.
How long should each session be? Twenty to thirty minutes is plenty. Short and regular beats long and occasional. I wrote more about it in Is 20 minutes of Pilates really enough?
How long until I notice a difference? Everyone's different. Most women in my studio tell me they feel less stiff and a bit stronger within the first few weeks of practising regularly.
How often should I do Pilates to lose weight? Pilates can be a part of it, but food, sleep and overall activity matter a lot. Here's my honest take on whether 30 minutes a day is enough to lose weight.
The Bottom Line
Start with two or three times a week. Listen to your body. Add more when it feels good. The best schedule is the one you'll actually stick with.
New to Pilates after 40? My Pilates after 40 guide walks you through everything.
Want a Plan So You Don't Have to Think About It?
Just getting started? Try my free 5-Day Mobility Reset. Five short sessions, under 15 minutes each. It's a gentle way to build the habit.
Get the Free 5-Day Mobility Reset →
Want the whole thing? In my online studio, I send a suggested plan every week so you know exactly what to do and when. 200+ classes, most 20 to 30 minutes, made for women over 40. Your first 7 days are free.
About Christine
Christine Kirkland is a certified Pilates instructor and the founder of an online studio for women over 40. She's been teaching women in their 40s, 50s and 60s for over ten years, and every class follows her simple three-step method: realign, stabilize, then strengthen. She writes regularly for Sixty and Me, and she believes getting stronger should leave you feeling good, not wrecked.
