'I taught reformer Pilates for 5 years. Here are my 10 tips for surviving your first class.'

If you’ve ever put your back out, injured your knee, or strained a hammy, chances are you’ve been told to try Pilates.

It’s touted as a safer, gentler, and more joint-friendly style of exercise when compared with its high intensity counterparts, like HIIT or circuit training.

But don’t let that description fool you into thinking it’s an easy ride. In fact, Pilates, and more specifically, Reformer Pilates, can be one of the most challenging things you can put your body through. From the moment you lie down on that Reformer bed (noting "bed" is deceptive considering what you’re about to do is anything but restful), you’ll feel muscles you never knew you had coming out of hibernation and screaming at you to stop.

Watch: You may have heard a Pilates instructor say something along the lines of "engage your pelvic floor muscles", but what does that actually mean? Story continues after video.

Sound fun? It’s bloody addictive, I can tell you that much.

I taught for five years, and my favourite thing about the job was watching clients walk out of their first session with an expression like, "Where has this been all my life?" That being said, there are some important things to know before walking in that will help you get the most out of your first class. And hopefully, stop you from feeling totally overwhelmed when you first lay eyes on a room full of peculiar looking torture devices.

Let’s start with the obvious. Bring a sweat towel and water bottle.

You may be thinking you won’t sweat because it’s not a gruelling cardio workout. Wrong. By the time you leave, you’ll likely be able to draw a smiley face on the window through the sweat fog (gross, but true).

Arrive early and tell the trainer you’re new.

You might be surprised by how many people skulk into their first class just as it starts and try to just slip onto a reformer bed unnoticed. I get it, you’re nervous and value your anonymity above all things. But this strategy will not help you achieve that, and in fact, the opposite may happen: you’ll end up needing a lot of close personal attention from the teacher to explain things they could have covered with you before class. It’s also essential that you tell the trainer if you’re working with injuries or physical limitations.

Ensure you start with a level one class.

Different studios will have different names for the levels they offer. Some examples include, "beginner", "introduction to reformer", "level one reformer", or "open reformer". These classes are designed to be accessible for people who can’t tell a reformer bed from a flower bed, and they’re exactly where you want to start. You might be a natural and move up really quickly, or you might feel more comfortable taking your time to master the basics.

If something doesn’t feel right, speak up, immediately.

Pilates is a safer workout for injury recovery or long-term injury management. But you can still manage to walk out with new ones if the exercises aren’t performed properly. If something feels off, it probably is, so let the trainer know and they’ll be more than happy to help. 

Don’t feel intimidated by other students looking like reformer superstars.

Reformer Pilates is for everybody and every body. There are definitely some studios that feel like they’re full of Instagram models, but remember that it’s not about what you look like doing the moves, it’s how incredible you feel doing it. A good reformer trainer should always run a class where people with a wide range of fitness levels, experience and physical abilities will be able to absolutely nail it.

Don’t be a backseat bandit.

Tempting as it might be to hide on one of the beds in the back row, it’s actually best to situate yourself on one of the beds in the middle of the room. Reformer Pilates is a workout that utilises a full 360 degrees, so if you choose the back row, you might just end up in the last place you wanted to be - in the front, without anyone to watch for reference.

A reformer squat is not the same as a gym squat.

Even if it’s a move you’re familiar with, listen carefully and follow the steps in the order the trainer gives them. There are so many variations on familiar exercises when it comes to a reformer workout, that’s kind of the best part.

If you’re nervous, book a one-on-one first.

Many studios offer private sessions, and while they can be pricey, a once-off personal introduction to the basic moves covered in group classes, as well as a detailed orientation to the Reformer bed, can be invaluable. 

Be picky.

There are so many wonderful introductory offers out there, so don’t worry if the first place you try doesn’t feel like a good fit. 

It also pays to be selective when attending group reformer classes in a gym setting. I don’t want to paint them all with the same brush, as some gyms only hire very experienced Reformer trainers, but there is a difference. A lot of them only require a two-day reformer training program for their existing trainers to be qualified to teach. 

Boutique reformer studios require a much more intensive level of training. The studios I taught from required a higher education qualification in either Pilates or fitness (e.g. a Diploma of Clinical Pilates, Diploma of Fitness, Bachelor of Physical Education or Exercise Physiology) and then on top of that, they put their trainers through a months-long reformer intensive complete with mentorship from more experienced trainers, and demanding assessments. Basically, you had to really know your stuff before you were let loose on a group class on your own. This means clients attending classes at these studios are in very safe hands, especially those working with complicated injuries or physical limitations.

And lastly, lean into the burn!

It’s a unique kind of pain, the one that keeps you coming back for more, week after week. Pilates will show you precisely where your strength and stability might be lacking and make short work of fixing it.

Image: Supplied.

It’s also the great equaliser, I used to love watching the powerful women training alongside the men all on the same level springs. It’s a different kind of strength and once you get a taste, you may never be able to quit!

Hannah Vanderheide is a writer, actor, and voice artist with a beautiful baby boy. She's also a body-neutral trainer, eating disorder survivor, and wellness industry sceptic who loves to write about the sensible side of health.

Feature Image: Supplied.