How Many Times a Week Should I Do Pilates?
At Yellow Pilates, one of the most common questions we get asked is, “How many times a week should I work out?” and more specifically, “How often should I do Pilates?”
Exercise is crucial for maintaining a healthy, balanced life. The benefits of regular exercise include improved mental health, weight management, reduced disease risk, stronger muscles and bones, and enhanced ability to perform daily activities. Whether you’re a seasoned athlete, new to exercise, or considering adding Pilates to your routine, understanding how often you should work out is key to maximising these benefits.
Your Exercise Goals
Before deciding how many times a week you should work out, it’s important to consider your exercise goals and your current fitness level. Your goals will guide your workout frequency, while your fitness level will determine a safe starting point.
Pilates, in particular, can be an excellent addition to any fitness routine, whether you’re focusing on strength, flexibility, or injury prevention. Since Pilates is a low-impact form of exercise, it requires less recovery time and can be done more frequently than other forms of exercise. Here’s how you can incorporate Pilates into your weekly routine:
If Pilates is your primary exercise: We recommend doing Pilates 2-3 times per week. This frequency allows you to experience the full benefits of Pilates, including improved flexibility, core strength, and body awareness. For the best results, consider a mix of mat-based Pilates and equipment-based classes.
If you’re supplementing other high-intensity workouts: If you’re already engaging in activities like running, cycling, or weightlifting, adding 1-2 Pilates sessions per week can complement your routine. Pilates can enhance your overall fitness by improving flexibility, balance, and core strength, while also aiding in injury prevention. Sometimes finding classes designed for a specific sport can be useful, and also makes it fun to meet like-minded athletes. At Yellow Pilates we offer specific Pilates for Runners classes.
General Exercise Recommendations
For overall health, the NHS advises adults to engage in physical activity every day. This could be anything from walking to structured workouts. Here’s what the NHS recommends over the course of a week:
150 minutes of moderate exercise, such as brisk walking or light cycling.
75 minutes of vigorous exercise, like running or intense swimming.
Variety is important. Your body responds best to a mix of different types of exercise and intensities. This not only keeps workouts interesting but also ensures that all aspects of fitness are covered.
Strength Training: How Often?
Strength training is essential for everyone, including those who might not have prioritised it before. Strength training helps with daily activities, enhances sports performance, protects bone health, and aids in weight management.
The NHS recommends strength training at least two days per week. To see significant strength gains, aim for at least three sessions per week. This might involve weight lifting, resistance band exercises, or bodyweight exercises like push-ups and Pilates. Progressive overload—gradually increasing the weight or difficulty of your exercises—is key to continuous improvement.
How Often Should You Do Cardio?
Cardio exercises, which get your heart and lungs working harder, are crucial for cardiovascular health. This includes activities like running, cycling, swimming, and even fast-paced Pilates sessions.
For optimal health, aim for at least 30 minutes of cardio exercise three times a week. Varying the intensity of your cardio workouts, such as alternating between steady-state cardio and high-intensity interval training (HIIT), can help you achieve maximum benefits.
Exercise During Pregnancy
If you’re pregnant, you might wonder if the recommendations change. The Royal College of Obstetricians and Gynaecologists advises that pregnant women continue to exercise, aiming for 150 minutes of moderate exercise per week, including strength training. Pilates can be an excellent option during pregnancy, as it’s gentle yet effective at maintaining strength and flexibility.
Don’t Forget Rest Days
Rest and recovery are just as important as the workouts themselves. Your body needs time to rebuild and get stronger, so aim for 1-2 rest days per week. Rest days don’t mean you have to be completely inactive—gentle activities like walking, restorative yoga, or light Pilates are great ways to stay moving while still allowing your body to recover.
Key Takeaways
Aim for at least 150 minutes of moderate exercise per week to maintain overall health.
Include strength training at least two days per week.
For those focusing on Pilates, aim for 2-3 sessions per week.
Ensure variety in your exercise routine to cover all aspects of fitness.
Rest at least one day a week to allow your body to recover.
If you’re unsure about how to structure your workouts or need personalised advice, consider booking a session with one of our instructors at Yellow Pilates. We’re here to help you create a balanced, effective exercise routine that meets your individual needs and goals.
Ready to get started? Contact us to learn more about our classes and how we can support your fitness journey!