Nov 58 min read

Choosing the Right Pilates Class for Your Goals

Updated: Nov 5

From reformer to mat and everything in between, this guide will help you to choose the perfect Pilates class to support your body’s needs and fitness goals.

Women doing mat pilates exercises in a studio

Let's say that your doctor or physio has recommended that you start Pilates to help manage your lower back pain, or to get you back into movement after rehabbing an injury, or to improve your range of motion for your golf swing, or one of many countless reasons why Pilates can be such a beneficial regular practice. Without further guidance, it can then become a little confusing to figure out what type of Pilates class is going to give you the results you need.

You’ve probably heard about Pilates mat classes, reformer classes, even studio small group sessions and 1:1 clinical Pilates, but what’s the real difference between them all? Here I hope to break down each of these options for you, so that you can choose the right Pilates class for your goals and needs.

Group Reformer Classes

Think of group reformer classes as a lively, energizing space where everyone gets their own reformer machine to work on. These classes are often found in Pilates studios or gyms and cater to a wide range of fitness levels, with anywhere from 4 to 30 people in a class. With the reformer’s sliding carriage and resistance springs, these classes offer a dynamic mix of strength, flexibility, and endurance work.

These days within group reformer classes, there are an increasing number of styles to choose from. As classes might not be called by the labels below, it's worth having a chat with your studio or instructor to get an idea of the teaching style they incorporate.

Classical Pilates Reformer classes focus on the traditional sequences and movements developed by Joseph Pilates and furthered by those who studied under him, emphasizing breath, precision, control, and flow. They offer a strong, dynamic and balanced full-body workout, with the intention of moving mindfully and purposefully, with focus and precision.

Contemporary Pilates Reformer classes often combine traditional Pilates movements with new exercise adaptations, using updated movement principles adapted from the physiotherapy world. Perfect for those who enjoy variety, these are dynamic sessions that feel purposeful, whilst being tuned into best movement practices.

Fitness or HIIT Reformer classes blend Pilates inspired movements with higher-intensity, cardio-driven workouts that aim to boost heart rate and build muscle in a more fast-paced environment. They often use heavier weights and focus more on super-sets of planks, squats and lunges designed to fatigue muscles and induce the 'burn' so often associated with Pilates.

The hybridisation of Pilates has also led to spin-offs such as Megaformer classes, which look like an oversized reformer but operate differently, providing an intense HIIT workout that focuses less on the original Pilates principles (most Megaformer class descriptions pointedly say they are not teaching Pilates) but more on high-intensity, full-body conditioning with a fast-paced approach.

Additionally, technology has stepped into the reformer scene with self-guided on-demand reformer classes in certain studios that don’t require a live instructor. Instead, participants can turn up any time of day and use headphones and a screen beside their reformer and follow video-guided instructions, offering flexibility for those who find group reformer class costs outside of their budget or if the regular timetable options are too limited for their own schedules.

Pros? Group reformer classes provide unique muscular challenges through resistance compared to the gym or other modalities, allowing you to build strength for local stabilisers (great for shoulder, hip and knee stability and mobility), develop core strength, agility, coordination and balance, and work the body uniformly (balancing left and right sides of body through unilateral/single-sided work is a unique benefit of your Pilates practice). You’ll enjoy the social aspect whilst building muscle tone and all-over strength and endurance.

Cons? Because the focus is on the group as a whole, classes will offer a more general full-body workout and there’s less personalized attention than a small group or 1:1 session. If you have specific injuries or movement limitations, modifications might not always be as detailed as you’d get in a smaller setting. Likewise, if you have specific goals, say building strength and endurance for a sporting event or working towards a handstand, a small group or 1:1 session will get you there faster with a more tailored program for your needs.

Group Mat Pilates Classes

Mat classes are the OG of Pilates. No large equipment, just you, your mat, and some props like magic circles, small inflatable balls (called Chi or Pilates balls) or resistance bands. Mat classes often focus on functional movements that build strength from your core outwards. They’re great for developing body awareness, alignment, and overall conditioning.

Mat Pilates has also evolved over the years, and now there are several styles to choose from, each with its own pace and focus. Here are some of the popular types you might come across:

Classical Mat Pilates sticks closely to the original teachings of Joseph Pilates. Expect a structured series of exercises often performed in a specific order, focusing on precision, control, and flowing movements. It’s perfect for those who want to enjoy Pilates as it was originally intended, and experience a strong all-over workout where you can see and feel progress each time you return to an exercise.

Contemporary Mat Pilates is a modern take that often blends traditional moves with updated movement principles and props for variety and added challenge. Contemporary classes might incorporate light hand weights, resistance bands, magic circles or chi balls for tactile feedback and added resistance. This type of class is great for those who enjoy a balanced workout and like to keep their practice feeling fresh.

Fusion Mat Classes are hybrid classes that mix Pilates with other fitness styles, such as yoga, barre, or even HIIT. Fusion classes offer a more dynamic experience and can be tailored for those looking for a mix of core work, flexibility, and cardio. It’s a fun option for people who want to maximize their workout time by blending multiple elements into one class.

Pros? Mat classes are often more affordable and can be done pretty much anywhere—at home online, in a studio, or even at the park. They’re perfect for people who want to enhance their core strength and work on mobility. Plus, the versatility of mat work means you can easily tailor a routine to suit your fitness level by adding props or increasing the intensity of certain exercises.

Cons? Without the added support of machines like reformers, some movements may feel more challenging for beginners or those needing additional assistance. Mat work relies heavily on your own body’s strength and stability, which can be a double-edged sword—great for building resilience, but potentially intimidating for newcomers.

Small Group Studio (Clinical) Pilates

These sessions are where things get more personalized. Small group or studio/clinical Pilates classes typically involve specialized equipment including Reformers, Trapeze tables (aka Cadillac), Barrels, Spine Correctors, Ped-A-Puls and Wunda Chairs. The number of people in a small group class can vary, but is usually between 3-5 people.

Studio or clinical Pilates is a specialized form of Pilates class that focuses on rehabilitation, injury prevention, and working with specific physical conditions. These classes are often led by instructors with advanced training who can adapt exercises to accommodate specific injuries or conditions, postural imbalances, or fitness goals. The instructor will have usually conducted a 1:1 session with you first to assess your needs, and then develop a tailored exercise program for you from there.

There are two main types of clinical Pilates sessions you might come across:

Physio-Led Clinical Pilates sessions are conducted by a licensed physiotherapist who incorporates their in-depth knowledge of anatomy, injury management, and rehabilitation into the practice. Physio-led classes are highly tailored to address specific injuries or medical conditions. The physiotherapist assesses your physical needs and designs a program that aligns with your recovery or treatment plan. These sessions often focus on slow, controlled movements that promote healing and functional strength.

Advanced Teacher-Led Clinical Pilates sessions are offered by an experienced Pilates instructor with specialized training, usually at a minimum a Diploma in Clinical Pilates. While they may not have the medical background of a physiotherapist, advanced teachers often have an extensive knowledge of anatomy, biomechanics, and how to adapt exercises for various needs. These sessions are ideal for clients who are transitioning from injury recovery to general fitness or who need ongoing support for chronic issues. They provide a more fitness-oriented approach but still maintain a strong focus on alignment, core stability, and safe progression.

Pros? Clinical Pilates, whether physio-led or advanced teacher-led, offers targeted and highly personalized care. You get the best of both worlds: the community vibe of a class but with more tailored guidance. It’s the perfect choice if you’re recovering from an injury, managing chronic pain, or just wanting more attention to detail or to advance your Pilates practice. Clinical Pilates sessions often emphasize precise movements and controlled progressions, making them suitable for clients with specific needs, goals or health concerns.

Cons? Clinical Pilates tends to be more expensive than standard Pilates classes due to the specialized expertise and customisation involved, however these costs often aren't a huge leap from that of a group reformer class. Physio-led Pilates sessions are usually slightly more expensive again, however these usually come with a rebate for private health holders. Additionally, some sessions can sometimes feel slower-paced or less dynamic due to the teachers' attention being split between the group, which might not appeal to those looking for a more vigorous fitness session.

1:1 Clinical Pilates Sessions

For those who want individualized attention and specific programming, 1:1 clinical Pilates is the ultimate personalized experience. These sessions are typically led by highly trained instructors who can tailor every movement to your unique needs, injuries, or goals. You’ll have the full focus of your teacher, ensuring that each exercise is adjusted for your body and progress.

1:1 Clinical Pilates is particularly beneficial for those dealing with complex injuries, chronic conditions, post-surgery recovery, pre-and-postpartum, and those with specific goals in mind, including improving athletic performance or exploring advanced Pilates repertoire. The detailed assessments and one-on-one attention allow your instructor to create a bespoke plan that evolves as you do, focusing on progressive strengthening, mobility, and balance. Your teacher's guidance will mean each cue, modification, and adjustment will help to maximize your potential, reduce discomfort, and improve your quality of movement.

These sessions often incorporate a variety of specialized equipment, from reformers to trapeze tables, which are used to support and challenge your body in a safe and effective way. With this approach, you’re not just exercising—you’re retraining your body for optimal function, working towards long-term health and resilience.

Pros? Complete customization and dedicated support. Whether you’re managing a specific injury, working through rehab, or simply want a program that’s all about you, 1:1 sessions provide unmatched personalization. You’ll experience a deeper understanding of your body and a tailored pathway to recovery and strength.

Cons? It’s usually the most expensive option, given the individualized attention and expertise provided. However, for those who need that focused care, the investment is often well worth the results.

How to Choose the Right Pilates Class for Your Goals?

If you’re looking for a workout that’s dynamic and challenges your balance, coordination and strength using resistance, group reformer might be your jam. Prefer something low-cost, travel-friendly with online options, and focused on improving core strength and spinal mobility? Mat classes could be the way to go. Need that extra bit of personalized attention or have specific goals or injuries to consider? Studio small group sessions or 1:1 clinical Pilates are worth every penny.

Each type of Pilates class brings its own focus, benefits, and vibes to the table. The best part? You can mix and match depending on what your body and mind need that day.