Is Reformer Pilates suitable for beginners over 60?
If you've never used a Pilates Reformer before, it can look a little intimidating.
There are springs.
Straps.
A moving carriage.
A footbar.
And sometimes people seem to be moving into positions that make you wonder:
“Am I actually supposed to be able to do that?”
The answer is simple.
You don't need to know how to use a Reformer before you start.
And you certainly don't need to already be fit, flexible or strong.
One of the reasons we love Reformer Pilates for our Active Aging community is that the equipment can be incredibly adaptable.
What actually is a Pilates Reformer?
A Pilates Reformer is a piece of exercise equipment built around a moving carriage connected to springs.
Those springs create resistance.
Depending on the exercise, they can also provide assistance and support.
That means the Reformer isn't simply there to make exercises harder.
It can actually help us create an exercise that feels appropriate for the person doing it.
For one person, we might use the Reformer to provide additional support.
For someone else, we might use more resistance or a different position to create a greater challenge.
That's an important principle in exercise.
The goal isn't for everyone to perform exactly the same exercise in exactly the same way.
The goal is to find the right challenge for you.
Resistance AND support
This is probably the biggest misconception about Reformer Pilates.
People often think the springs simply make everything harder.
But the springs can work both ways.
In some exercises, they create resistance that your muscles need to work against.
In others, they can help support or assist a movement.
That gives your instructor lots of options.
An exercise can be adjusted through:
Spring resistance.
Body position.
Range of movement.
Tempo.
Level of support.
Number of repetitions.
The complexity of the movement.
This means two people in the same class can be working at very different levels while still performing a similar movement.
Do I need to be flexible?
No.
You don't need to become flexible before starting Pilates.
Mobility is something we can work on progressively.
If a movement feels restricted, your instructor can often change the position, range or setup.
Over time, regular movement can help maintain and potentially improve mobility and flexibility.
But there is no flexibility test at the door.
You start with the body you have today.
What if I haven't exercised in years?
This is incredibly common.
Many people come to us after a long break from structured exercise.
Sometimes life became busy.
Sometimes an injury interrupted their routine.
Sometimes they simply haven't found exercise they enjoy.
That doesn't mean you've missed your chance.
Exercise works through progression.
You start with something your body can manage.
Then, as your strength, control and confidence improve, you gradually ask your body to do more.
The first goal shouldn't be to exhaust yourself.
It should be to establish a starting point you can build from.
What does the research say about Pilates for older adults?
There is a growing amount of research examining Pilates in adults over 60.
A systematic review and meta-analysis involving 39 studies found Pilates was associated with improvements in balance, strength, flexibility and functional ability compared with non-exercise control groups.
The authors reported moderate effects for several measures, although they also noted that the certainty of evidence varied between outcomes.
Another systematic review published in 2024 examined 39 studies involving 1,770 older adults and found Pilates improved measures of static and dynamic balance compared with control groups.
Importantly, the authors also highlighted that the quality and certainty of evidence ranged from very low to moderate.
That distinction matters.
We don't think Pilates is magic.
And we don't think it needs to be.
What the research suggests is that Pilates can be a useful form of exercise for older adults, particularly as part of a broader program that also considers strength, balance, mobility and everyday physical function.
What can Reformer Pilates actually help you train?
Depending on the exercises selected, Reformer Pilates can challenge:
Leg strength.
Upper body strength.
Core strength and control.
Hip mobility.
Shoulder mobility.
Coordination.
Balance.
Posture.
Body awareness.
Movement control.
But the important question isn't:
“Can I become good at Pilates?”
It's:
“How can this help me outside the studio?”
Training for everyday life
The reason we care about strength and movement isn't so you can perform the perfect Reformer exercise.
It's because those physical qualities support everyday activities.
Standing up from a chair.
Climbing stairs.
Getting down onto the floor.
Carrying things.
Walking.
Travelling.
Gardening.
Playing with grandchildren.
Feeling more confident moving your body.
The exercise is simply the tool.
The real goal is maintaining your capacity to do the things that matter to you.
What if I'm worried I'll be the least fit person in the class?
This is one of the biggest fears people have before starting.
But everyone in the room started somewhere.
You don't have to keep up with the person beside you.
You don't need to use the same spring resistance.
You don't need the same range of movement.
And you don't need to perform every exercise perfectly.
Your instructor is there to help you find an appropriate version for you.
Progress isn't comparing yourself with somebody else.
It's noticing what your own body can do today compared with what it could do a few weeks or months ago.
Why we offer Fundamentals first
Walking into your first Reformer class can feel much easier when you already understand the equipment.
That's why we offer a complimentary Fundamentals session at Redefine.
It's designed specifically to take away the uncertainty.
Before jumping into regular classes, we'll introduce you to the Reformer and explain things such as:
How the carriage moves.
How the springs work.
How to adjust the equipment.
How to get on and off.
The basic positions you'll see in class.
How to use the straps.
Some of the common movements you'll encounter.
That way, when you arrive at your first Active Aging Reformer class, the machine isn't completely unfamiliar.
You've already had a chance to learn the basics.
Pilates isn't the whole Active Aging program
We also think this is important.
We love Reformer Pilates.
But healthy ageing requires more than one style of exercise.
That's why our Active Aging program also includes strength work, functional movement, balance, mobility and other forms of movement.
Reformer Pilates is one piece of the puzzle.
Dedicated strength work allows us to progressively challenge muscles.
Balance exercises challenge stability and coordination.
Mobility work allows us to continue exploring different ranges of movement.
Together, they create a much more complete approach.
You don't need to prepare before you start
You don't need to:
Get fitter first.
Lose weight first.
Become more flexible.
Practise at home.
Know Pilates terminology.
Understand the Reformer.
Or wait until you feel completely confident.
Confidence often comes after you start.
Not before.
Your starting point is simply where you are today.
Never used a Reformer before?
Perfect.
That's exactly what Fundamentals is for.
Join us for a complimentary Fundamentals session and we'll teach you how the equipment works before you move into our regular Active Aging classes.
No pressure.
No expectation that you already know what you're doing.
Just an opportunity to learn, move and see whether Reformer Pilates feels right for you.
BOOK YOUR COMPLIMENTARY FUNDAMENTALS SESSION HERE
Because everybody who feels comfortable on a Reformer today once had a first class too.
References
de Oliveira Francisco C, et al. Pilates improves physical performance and decreases risk of falls in older adults: a systematic review and meta-analysis. Systematic review of 39 studies examining balance, strength, flexibility and functional outcomes in adults aged 60+.
de Campos Júnior JF, et al. Effects of Pilates exercises on postural balance and reduced risk of falls in older adults: a systematic review and meta-analysis. Complementary Therapies in Clinical Practice. 2024.
Moreno-Segura N, et al. The Effects of the Pilates Training Method on Balance and Falls of Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Aging and Physical Activity.
General information only. If you have an injury, health condition or concerns about commencing exercise, speak with an appropriate health professional about what's suitable for you.