Reformer Pilates is one of the most effective and accessible forms of exercise available — and one of the most intimidating to walk into for the first time. The machine looks complicated. The vocabulary is unfamiliar. Everyone else seems to know exactly what they're doing. This guide removes the uncertainty: here's what actually happens in a beginner Reformer class, what to expect from your body, and what to wear.
What Is a Reformer?
The reformer is a spring-loaded apparatus consisting of a sliding carriage, ropes and straps at one end, a footbar at the other, and adjustable spring resistance. You perform exercises lying, sitting, kneeling, or standing on the carriage, using the springs for resistance and the instability of the moving carriage to engage stabiliser muscles. Despite the mechanical complexity, the movements themselves are intuitive — most beginners feel comfortable within 15–20 minutes of their first class.
What Happens in a Beginner Class
The setup (5–10 min): The instructor shows you how to adjust the headrest, shoulder rests, and spring configuration. Most studios have colour-coded springs (red = heavy, blue = medium, yellow/green = light). You won't remember all of this after one class, and you're not expected to.
Footwork series (10 min): Almost every Reformer class begins lying on your back with feet on the footbar. You push the carriage out and draw it back in using different foot positions — heels, arches, toes. This warms up the legs, hips, and core while getting you comfortable with the carriage's movement.
Core and upper body work (15–20 min): A series of exercises using the straps — pulling, pressing, rowing — that target the core, back, and arms. The carriage instability means the core is engaged throughout.
Leg and glute work (10–15 min): Side-lying series, standing on the footbar, lunges on the carriage. This section is where most beginners feel their glutes and outer thighs most intensely.
Stretching (5 min): Most classes end with a stretch series on the reformer, targeting hips, hamstrings, and spine.
What to Expect from Your Body
Day 1: You'll feel the core and inner thighs most. The instability of the carriage means these muscles work constantly as stabilisers, even when you think you're just doing a leg exercise. Most people leave their first class surprised by how much they worked without realising it.
Day 2–3: Delayed onset muscle soreness (DOMS) in the core, glutes, and inner thighs is normal after the first few sessions. This fades significantly after 3–4 classes as the body adapts.
Weeks 2–4: Coordination improves quickly. By your third or fourth class, the setup and spring changes feel intuitive. The instructor's corrections become more detailed because your form is stable enough to refine.
Weeks 4–8: Visible improvements in posture, core strength, and hip stability are common. Most people who attend 2–3 sessions per week report noticeable physical changes within 6–8 weeks.
What to Wear
Reformer Pilates has specific outfit requirements. The carriage moves, the instructor needs to see your alignment, and many positions involve inversion or wide stance. See the full breakdown in our Reformer and Lagree outfit guide — the short version:
Wear high-waist, squat-proof, fitted leggings (full-length or 7/8) and a medium-support sports bra. Grip socks are required in most studios. Avoid loose shorts or long T-shirts. The HEY HONEY Leggings collection and Cropped Leggings range are both built for exactly this — high waist, four-way stretch, squat-proof opacity, fitted ankle.
For context on how Reformer compares to Lagree in intensity and method, see our Lagree vs. Reformer vs. Classical Pilates comparison.
Ready to dress for your first class?
Frequently Asked Questions
How many Reformer Pilates sessions before I see results?
Most people notice improved posture and core awareness within 4–6 sessions. Visible physical changes — reduced waist measurement, improved muscle definition — typically require 6–8 weeks of consistent practice (2–3 sessions per week). Joseph Pilates famously said “In 10 sessions you feel the difference, in 20 sessions you see the difference, in 30 sessions you have a whole new body.”
Is Reformer Pilates good for weight loss?
Reformer Pilates supports weight management primarily through lean muscle building and improved metabolic rate, rather than direct calorie burn during class. A 50-minute Reformer session burns approximately 250–450 calories depending on intensity. The more significant contribution is the lean muscle built over weeks of practice, which increases resting metabolic rate.
Can I do Reformer Pilates if I have lower back pain?
Often yes — Reformer Pilates was originally developed as a rehabilitation method and many physiotherapists recommend it for lower back pain management. However, acute or severe back pain should be assessed by a medical professional before starting. Tell your instructor about any back issues before class; they will modify exercises accordingly.
How is Reformer Pilates different from mat Pilates?
Mat Pilates uses only body weight and gravity as resistance; Reformer Pilates uses spring resistance and the instability of the moving carriage. The Reformer allows a much larger exercise vocabulary and greater range of motion. Spring resistance is also more adaptable — you can reduce resistance to make an exercise easier, which is impossible on the mat.
