Thinking about trying Pilates for the first time? Here’s exactly what to expect — from booking to that slightly-sore feeling the next day.
Pilates has become one of the most searched fitness topics in the UK right now — and yet, for a lot of people, the first class still feels weirdly intimidating.
The studios look a certain way. The regulars seem to know exactly what they’re doing. And if you’ve never done it before, you might not even be sure which type of class to book.
This guide covers exactly what happens at your first Pilates class, so you can walk in feeling prepared rather than panicked.
First: Which Type of Class Should You Book?
This is the question most beginners don’t know to ask — and it matters more than it might seem.
There are two main formats:
Mat Pilates takes place on a floor mat, using your bodyweight and sometimes small props. It’s the most widely available and often the cheapest entry point.
Reformer Pilates uses a sliding carriage machine with springs and straps to create resistance. It’s the format you’ve probably seen all over social media — and one of the UK’s fastest-growing fitness options right now.
As a beginner, look for classes specifically labelled beginner, foundations, or intro — these are designed for people who are still learning how everything works. Jumping into an intermediate reformer class as a complete newcomer is a recipe for confusion.
If your local studio offers a starter pack or intro offer, take it. Most do, and it’s a much more cost-effective way to find you.
What to Do Before You Arrive
A few practical things worth sorting before your first class:
Book in advance. Pilates studios — especially reformer ones — operate with limited spaces. Walk-ins are often not possible. Book online, confirm your spot, and arrive a few minutes early.
Tell the studio it’s your first time. Most will ask for a brief health questionnaire or a quick chat before you start. This lets the instructor adapt anything to your needs.
Sort your grip socks. For reformer classes especially, grip socks are usually required — not optional. If you don’t have them, many studios sell them at the desk. As we covered in here they’re one of the most useful and affordable things you can own as a Pilates beginner.
Wear the right thing. Fitted, stretchy clothing is ideal — leggings and a close-fitting top are the standard. More on what works and what doesn’t in What to Wear to Pilates (Without Spending a Fortune).
Don’t eat a heavy meal beforehand. You’ll spend a lot of the class lying down, twisting and engaging your core. A light snack a couple of hours before is fine; a full meal is not.
What Actually Happens in the Class
Here’s the part most beginners actually want to know — and what most guides skip over.
The class will be slower than you expect
Pilates is not a high-intensity workout. It’s controlled, deliberate movement with a strong focus on technique. Don’t expect to be out of breath or jumping around. Do expect to be working harder than it looks.
The instructor will walk around the room
Unlike aerobics or HIIT, your Pilates instructor isn’t just standing at the front demonstrating. They’ll move around the room checking your form, offering adjustments, and giving individual cues. This is a good thing — especially as a beginner.
You’ll hear a lot of new language
A few terms to know before you walk in:
- Core — the muscles around your trunk, not just your abs
- Neutral spine — your spine’s natural alignment, neither arched nor flattened
- Imprinted spine — pressing the lower back gently into the mat
- Pelvic floor — referenced often in Pilates; it’s part of your core stability system
- Centring — drawing inward and upward through your deep core
Don’t worry about memorising these. They’ll start to click once you’re moving.
You’ll work muscles you didn’t know you had
Pilates targets deep stabilising muscles — the ones that most gym workouts miss entirely. The movements might look simple. They won’t always feel it.
You might feel a bit lost at first
That’s completely normal. Almost everyone does. The instructor will guide you through each exercise, and in a beginner class, the pace will be slower to give you time to find the position.
The class will end calmly
Most Pilates classes close with a few minutes of stretching and breathing. You’ll likely leave feeling taller, lighter, and surprisingly tired in your core.
What to Expect the Next Day
Mild soreness is common — particularly through the core, glutes, and inner thighs. These are muscles that often go underworked in everyday life and in other types of exercise.
It’s not usually the kind of soreness that stops you moving. More the kind that makes you vaguely aware of muscles you didn’t know were there.
If you’re very sore, it typically eases after the second or third class as your body adjusts.
A Few Things Worth Knowing Before You Go
You don’t need to be flexible. This is one of the most common reasons people put off trying Pilates — and one of the least relevant. Flexibility improves through Pilates, not before it.
You don’t need to be fit first. Beginner classes are designed for people at the beginning. The exercises can be adapted for different bodies, fitness levels and any existing injuries.
One class won’t tell you much. The first session is really about orientation. Most people find that things click somewhere between the second and fifth class, once the language and movements start to feel more familiar.
How Often Should You Go?
For beginners, two to three sessions per week is generally considered the most effective frequency for building a foundation and seeing early results. Once a week is enough to maintain progress, but slower to develop.
That said — even one class a week is infinitely better than zero. Start with what you can realistically commit to.
The Best Pilates Accessories for Beginners: What’s Worth Buying and What Isn’t
The Bottom Line
Your first Pilates class will probably feel slightly unfamiliar, mildly challenging, and a little slower than expected. That’s exactly how it should feel.
You don’t need to arrive knowing anything. You just need to show up — ideally with grip socks.
Photo by Nicholas Fu: https://www.pexels.com/photo/fitness-instructor-assisting-woman-doing-pilates-9288101/