Audrey HayesBy Audrey Hayes

Updated November 2026

A beginner pilates reformer workout teaches you how to control the carriage, use the springs correctly, and move with better posture and core strength. In this guide, you will learn how the machine works, how to set it up safely, the first exercises to master, and a simple weekly plan you can follow. By the end, you will know exactly what to do in your first few sessions and what to avoid.

What a Reformer Is and Why Beginners Use It

A pilates reformer is a padded sliding bed with a moving carriage, a set of springs that provide resistance, a footbar, and a long strap system. Instead of lifting your own body weight against gravity alone, you push or pull the carriage with your arms or legs. The springs add or remove resistance depending on how you set them.

Shopping for one? See our guide: Top 10 Beginner Vibration Plate Workout Picks for Home Use (2026).

For beginners, the reformer is useful because it gives you support. The carriage keeps you in a stable position, and the springs help you find the right muscles without straining. Many new students notice better control and posture within a few weeks, though results vary with frequency and effort.

Setting Up Before Your First Session

Good setup matters more than most beginners expect. A poorly set machine can make simple moves feel awkward or even unsafe.

  1. Check the springs. Most reformers have 3 to 5 springs. Beginners usually start with one or two light springs. Your instructor can confirm the right number for your size and strength.
  2. Adjust the footbar. Set it so your feet rest comfortably with your knees slightly soft. Your heels should be able to press into the bar without locking your knees.
  3. Lock the carriage when needed. Use the stopper for seated or standing exercises so the carriage does not roll unexpectedly.
  4. Check the headrest and shoulder blocks. Only adjust these if your instructor shows you how. Incorrect positioning can strain the neck.
  5. Wear grippy socks. Socks with rubber grips help your feet stay put on the footbar and carriage.

Equipment Checklist

  • Grippy socks or bare feet with good grip
  • Fitted, stretchy clothing that lets you see your alignment
  • A water bottle
  • A small towel for sweat and hand grip
  • A quiet space at least 4 feet wide and 8 feet long around the machine

Core Principles to Learn First

Before you add more exercises, learn the principles that apply to nearly every move. These are sometimes called the pilates principles, and they are the foundation of a beginner pilates reformer workout.

Breathing

Inhale through your nose to prepare, and exhale through your mouth as you work. Many instructors cue the exhale on the hardest part of the movement. If you hold your breath, you will tense your neck and shoulders and lose control.

Neutral Spine and Pelvis

Your spine has natural curves. Neutral means your pelvis is level, your ribs are stacked over your hips, and your lower back is not arched or flattened. Practice finding neutral lying on your back before you try any footwork.

Control Over Speed

The carriage can move quickly, but beginners should slow down. A controlled return is often harder than the push, and it builds the muscle control the method is known for.

Five Beginner Reformer Exercises to Learn First

These moves are common in beginner classes. Start with one or two springs and perform 5 to 8 repetitions of each, resting between sets as needed.

1. Footwork

Lie on your back on the carriage with feet on the footbar, hip-width apart. Press the bar away with your heels, keeping knees soft, then return with control. Footwork teaches you to keep your pelvis steady while your legs move.

2. Hundred Preparation (Modified)

Lift your head and shoulders slightly with hands by your sides, legs in tabletop or extended on the footbar. Pump your arms in small, controlled movements while breathing in for five counts and out for five counts. Stop if your neck or lower back feels strained.

3. Supine Arm Pulls

Lie on the carriage holding the straps with arms reaching toward the ceiling. Pull the straps down by your sides while keeping your ribs closed and your shoulders relaxed. This builds upper back and arm control.

4. Bridge (Hip Lift)

With feet on the footbar, lift your hips off the carriage by rolling up one vertebra at a time. Lower slowly. Keep your knees in line with your second toe to protect the knees.

5. Kneeling Arm Pulls or Standing Pulls

Kneel on the carriage facing the headrest, or stand facing the reformer, and pull the straps toward your body. These moves help you practice posture and shoulder placement while standing or kneeling.

A Simple Weekly Plan for Beginners

Consistency helps more than intensity in the first month. Here is a basic schedule many beginners follow.

Week Sessions per Week Focus Session Length
1 2 Setup, breathing, footwork, bridge 30 to 40 minutes
2 2 to 3 Add arm pulls and hundred prep 35 to 45 minutes
3 3 Add kneeling pulls and longer holds 40 to 50 minutes
4 3 Repeat favorites with slightly more springs 45 to 50 minutes

Rest at least one day between sessions in the first month so your muscles can adapt. If you have not exercised in a while, check with a doctor before starting, especially if you have back, neck, shoulder, or heart concerns.

If you are still building general fitness, you may also find it helpful to read Cardio Workout Meaning: A Beginner's Plain-English Guide to understand how cardio fits alongside strength work. Some people pair reformer sessions with a short walk or light cardio on off days.

Common Mistakes Beginners Make

  • Using too many springs. Heavy springs make it easy to swing or jerk the carriage. Start light.
  • Locking the knees. Keep a soft bend in the knees during footwork and bridges.
  • Gripping the straps too tightly. Hold them lightly. Tension in the hands travels up into the shoulders.
  • Letting the ribs flare. Keep ribs gently closed to protect the lower back.
  • Rushing the return. The slow return is where much of the control comes from.
  • Ignoring pain. Mild effort is normal. Sharp or pinching pain is a signal to stop and ask your instructor.

Tips for Getting the Most from Your First Month

  1. Book an introductory session or a private lesson so an instructor can check your setup.
  2. Film or photograph your side profile once a week to compare alignment.
  3. Track how many springs you use and how many repetitions you finish with good form.
  4. Stay hydrated and eat a light snack about an hour before class.
  5. Focus on quality over quantity. Five clean repetitions beat fifteen sloppy ones.

Most beginners only need grippy socks and comfortable clothing, but a few items can make home practice easier if you train with a compact reformer or follow online classes.

  • Grippy pilates socks help your feet stay secure on the footbar and carriage. Look for a rubber-dotted sole and a snug fit. View on Amazon
  • A yoga or pilates mat gives you a cushioned surface for warm-ups and mat work between reformer sessions. View on Amazon
  • A resistance band set can support arm and leg strength on days you cannot get to the studio. View on Amazon

FAQ

How often should a beginner do a reformer workout?

Two to three sessions per week is a practical starting point. Leave at least one rest day between sessions during your first month.

Do I need to be flexible to start pilates on the reformer?

No. Flexibility improves with practice. Instructors adjust the springs, range of motion, and movement options to fit your current ability.

Is reformer pilates good for weight loss?

Reformer pilates builds strength and control, but it is usually more effective for weight loss when combined with regular cardio and a balanced diet. A beginner pilates reformer workout can be one part of a broader routine.

What should I wear to my first reformer class?

Wear fitted, stretchy clothing that lets your instructor see your alignment, along with grippy socks. Avoid loose clothing that can catch on the carriage or straps.

How many springs should a beginner use?

Most beginners start with one or two light springs. Your instructor will recommend a setting based on your strength, size, and the exercise.

Can I do a reformer workout if I have back pain?

Many people with back pain take reformer classes, but you should check with your doctor or physical therapist first. Tell your instructor about any pain so they can modify exercises.

How long before I see results?

Many beginners notice improved posture and body awareness within a few weeks. Visible strength changes usually take longer and depend on consistency, nutrition, and recovery.

Should I take classes or practice at home?

Classes are better for your first few weeks because an instructor can check your form. Home practice works well once you understand the basic setup and movements.

Conclusion

A beginner pilates reformer workout is about learning control, breath, and alignment before adding more difficulty. Start with light springs, master footwork and basic pulls, and build your sessions gradually over four weeks. Speak with a healthcare professional before you begin if you have an injury or medical condition, and enjoy the process of getting stronger one clean repetition at a time.

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Audrey Hayes

About Audrey Hayes

Audrey Hayes is part of our editorial team and reviews and edits our beginner fitness & weight-loss exercise guides, checking product details against manufacturer specifications and owner feedback.