Your First Reformer Pilates Class: What to Expect

In the eighteen years I've been running studios, I've introduced more than a thousand people to their first reformer class. Almost all of them arrive nervous and leave intrigued. Here's what I wish every one of them had known walking in.

What a reformer actually is

Picture a padded sliding carriage on rails, about 8 feet long. Springs of varying tensions connect the carriage to the frame, providing adjustable resistance. There are footbar, straps, ropes, and shoulder rests. You lie, sit, kneel, or stand on it in various positions depending on the exercise.

It looks more intimidating than it is. The reformer was invented by Joseph Pilates around 1925, originally using bedsprings on a hospital bed frame. The modern reformer is a refined version of the same idea: graded resistance for full-body exercise. More on the mat vs reformer decision here.

Before you go

Book an introductory or beginner class — not a regular group class. Many studios offer a "fundamentals" or "intro" class designed for first-timers. If they don't, book a single private session before joining a group. Most studios require this; the ones that don't should.

Wear fitted athletic clothes. Leggings or tight shorts plus a fitted top. Avoid loose clothing — long shirts can catch on the straps; baggy pants make it hard to see your alignment. Bring grip socks (many studios require them and sell them at the front desk if you don't have your own).

Eat lightly 1-2 hours before, hydrate well, and use the bathroom right before class. Reformer work involves a lot of lying on your back; a full bladder is not your friend.

Arrive 15 minutes early for paperwork, an equipment orientation, and to meet your instructor before class starts.

What happens in class

A typical 50-minute beginner reformer class proceeds roughly like this:

1. Orientation (5-10 minutes): Your instructor will show you how the springs work, point out the safety stops, and explain the basic positions. Ask questions here; this is the moment.
2. Warm-up (5-10 minutes): Usually footwork — lying on your back, feet on the footbar, pressing the carriage out and back. This warms the hips and lower body, and it's also where you learn how the resistance feels.
3. Main exercises (25-30 minutes): A sequence of exercises in various positions — supine (back), prone (face down), seated, kneeling, standing. The instructor will demonstrate each one and adjust springs for you.
4. Cool-down/stretching (5-10 minutes): Usually some hip and spine stretches, sometimes on the reformer's long box (a removable platform that sits on the carriage).

You'll be tracking the instructor closely, listening to cues, and trying to remember what to do with the springs. It is mentally busy. This is normal.

Likely surprises

Three things first-timers commonly say after their inaugural class:

"It was harder than I expected — but in a different way." Reformer work isn't typically cardio-hard. It doesn't leave you panting. It's concentration-hard. You'll feel mentally tired in a way you don't from most exercise.

"I felt muscles I didn't know I had." Particularly the inner thighs, the deep abdominals, and the muscles between your shoulder blades. Reformer work targets stabilizing muscles that most exercise leaves untouched. The next day's soreness is informative.

"The breathing was confusing." Pilates breathing is lateral (rib-focused) rather than belly-focused, and it's paired with specific movements. I wrote a full guide on Pilates breathing here. Most beginners breathe wrong for the first 2-3 classes; this resolves with practice.

After your first class

You'll probably feel tall and slightly buzzed walking out. This is real — Pilates produces immediate postural and proprioceptive effects that last several hours. Some people feel energized; some feel pleasantly exhausted. Both are normal.

The soreness typically appears 24-48 hours later. The most common spots: inner thighs, deep abdominals, and between the shoulder blades. If you're sore in your neck or lower back, your form needed adjustment — this is the instructor's job to catch and yours to communicate about in the next class.

Should you book a second?

One reformer class isn't a fair test of the system. The first class is mostly oriented to learning where things are and how the equipment moves — you don't yet get the full benefit of the exercises themselves. Book at least 4-6 sessions before deciding whether reformer Pilates is for you.

If your first class felt overwhelming, don't read that as a sign Pilates isn't for you. Almost everyone's first class feels overwhelming. The system rewards practice, and the second and third classes are dramatically easier than the first.

If after 6 sessions you're not enjoying it, that's a fair signal that you might prefer mat Pilates, yoga, or another modality. But give it the 6 sessions first. The reformer doesn't reveal itself in a single hour.

Frequently asked

Is reformer Pilates hard for beginners?

It's different than people expect — usually less aerobically taxing and more demanding in concentration and control. Most beginners find their first class less physically hard than they feared but more mentally demanding.

What should I wear to my first reformer class?

Fitted athletic wear without loose elements (long shirts, baggy pants) that could catch on the equipment. Grip socks are typically required by studios — some provide them, some sell them at the front desk. No shoes.

How early should I arrive for my first reformer class?

Fifteen minutes early. You'll likely need to fill out a health questionnaire, get oriented to the reformer, and have safety basics explained before class starts. Showing up at the last minute means missing this orientation.

Will I be sore after my first reformer class?

Most likely yes, in muscles you don't usually use. Soreness typically appears 24-48 hours after class and resolves in another day or two. Soreness in places that aren't typical (deep abdominals, inner thighs, between shoulder blades) is normal and expected.