When it comes to weight loss, finding an exercise routine that is effective, enjoyable, and easy to maintain can feel overwhelming.
But among the countless fitness options available out there, reformer Pilates seems to have piqued the interest of fitness enthusiasts and weight-loss seekers alike.
The question is, can this low-impact type of exercise actually help you shed kilos? Let’s find out.
What is reformer Pilates?
Reformer Pilates is a resistance-based form of exercise performed using a spring-loaded machine called a reformer. The machine’s adjustable springs allow you to customise the resistance level to suit your fitness level — whether you’re a beginner or a Pilates veteran.
It also allows you to perform a wide variety of movements, which means you can target different muscle groups to build strength, improve flexibility, and enhance body awareness.
“Clients often underestimate the intensity of reformer Pilates until they try it. The resistance provided by the machine challenges your muscles in a unique way, making it an excellent complement to traditional weight training,” said Jackson Anderson, a personal trainer and health coach at Juniper.
The weight loss potential of reformer Pilates
We’ll be honest here: reformer Pilates is not the highest-calorie-burning workout, but that doesn’t mean it can’t help you reach your weight loss goals.
On average, reformer Pilates burns about 2.6 calories per minute. While that number may seem modest compared to strength training, running or HIIT, it still contributes to fat reduction, improved cholesterol levels, and lowered insulin resistance.
The key to success, however, is consistency — and research suggests that the ideal number of Pilates classes is three per week, for 30-60 minutes per session.
“A huge benefit and often overlooked component of utilising this style of movement for weight loss is the stress relief that it can provide. Reformer Pilates isn’t just a physical workout; it’s a mindfulness practice. The precise movements and focused breathing help reduce stress, which is crucial for weight loss,” Anderson said.
High or chronic stress levels can make weight loss harder because it elevates your cortisol, also known as the stress hormone, which is closely related to weight fat storage. The stress-relief component of reformer Pilates makes it a two-fold approach to weight loss — addressing both your physical and emotional wellbeing.
The broader health benefits of reformer Pilates
Even if weight loss is your main goal, reformer Pilates offers plenty of other health benefits that shouldn’t be underestimated.
Firstly, the low-impact, controlled movements help you build lean muscle, improve flexibility and posture, and enhance overall mobility.
Plus, incorporating mindful breathing and precise movements into your routine has valuable neurological and mental health benefits, particularly lowered stress, reduced anxiety, and improved focus.
By promoting these holistic benefits, reformer Pilates becomes more than just another exercise. Anderson summarises this well, saying: “Reformer Pilates might not be the highest-calorie-burning workout, but it offers something far more valuable — a sustainable, enjoyable type of movement. It builds strength, improves posture, supports metabolism, and, most importantly, keeps you consistent in the long run. After all, the best exercise for weight loss is the one you’ll actually stick with.”
Comparing reformer Pilates to other workouts
While reformer Pilates may not match the calorie-burning intensity of high-impact cardio or the power-building potential of strength training, it does provide a broad range of benefits that contribute to overall health and body composition.
Cardio focuses on burning calories and improving your heart health, while weightlifting is geared toward muscle hypertrophy and strength. Reformer Pilates, on the other hand, combines elements of both, helping you develop lean muscle while enhancing flexibility, posture, and metabolic function.
Anderson highlights how reformer Pilates is a complementary workout to more traditional types of exercise.
“The resistance provided by the reformer challenges your muscles in a unique way, making it an excellent complement to traditional weight training,” he said.
A sustainable solution for your fitness goals
Ultimately, any effective weight-loss program should include an exercise routine that is sustainable and enjoyable – and for many people, reformer Pilates checks both boxes.
Its low-impact movements are gentle on the joints, making it accessible to people of all fitness levels and ages. With its focus on mindfulness and stress relief, you may find yourself looking forward to each session — a stark contrast to the dreaded “workout rut” you may face with other types of exercise.
Whether your goal is shedding kilos, building strength, or simply finding a fitness routine that makes you feel good, reformer Pilates can be an incredibly effective solution.
If you’re ready to incorporate it into your routine, Anderson suggests tracking your progress beyond the scale.
“Improvements in strength, flexibility and overall energy levels are all signs that your fitness routine is working — even if the number on the scale isn’t changing as quickly as you’d like,” he said.
“The best exercise for weight loss is the one you’ll actually stick with.”