Never exercised before? Why starting Pilates is perfect for absolute beginners
Forget bootcamps and burpees - Pilates is where you start if you’ve spent years telling yourself, ‘I’m just not the exercising type.’
If you’ve never exercised before, Pilates is the perfect entry point. It’s slow-paced, uses body weight only, and the movements are simple.
Here’s the thing. Starting (and sticking to) exercise is about choosing something you enjoy - not what you should do. What I love about Pilates is that it allows you to build your body confidence. And that’s the hardest thing if you’ve not exercised since P.E. lessons.
Those slow, controlled movements help you feel connected with your body. Pilates builds a strong foundation so you feel grounded in your everyday life.
In this guide, we’ll take it right from the beginning, covering the lessons I’ve learned from working with over 100 Pilates clients, including people who never imagined they’d actually enjoy exercise.
One client told me: 'I was nervous to start, mainly because of my age and not having exercised in years. Esmé was so understanding and patient, which made all the difference. I've seen real progress over just 10 sessions and now genuinely look forward to each one.'
Is Pilates good for beginners?
Ever told yourself ‘This time, I’m finally going to get fit,’ only to go a million miles an hour in week one and then crash?
The problem is the ‘zero to hero’ mentality. Your joints and tendons need to adjust - they can't suddenly cope with intense load. You’ll just get injured ASAP and stop, confirming your belief that exercise isn't for you.
This is why Pilates is perfect for beginners - it’s slow-paced and low-impact. It respects that your body needs time to adapt and helps you build a strong foundation.
Clients often tell me they find it restorative. Yes, that’s right - it’s possible to feel energised after exercise. You won't leave the mat knackered - you'll finish with a gentle boost of energy, making it easier to show up for your next session.
Pilates isn’t about punishment - it’s about steady progress. Last year, I worked with a Pilates client who was an absolute beginner with zero body confidence. A year on, she’s looking to do cardio. That’s what we want - steady progress after mastering the basics.
Benefits of Pilates for fitness beginner
Stronger core
Pilates is all about your core. And we're not talking about sucking in your stomach or clenching your abs. Think of your abdominals as your 360 powerhouse. It’s more of a subtle activation that supports your spine.
Research shows that Pilates strengthens your deep core muscles. When these muscles work properly, it eases back and hip pain because your other muscles don’t have to overcompensate.
2. Better posture
Pilates stretches, lengthens and strengthens the muscles around your spine, bringing your whole body into better alignment. Research proves it, with one study finding improvements in just 12 weeks.
And here's what I love - Pilates brings awareness to your alignment. You'll start to catch yourself slouching and correct it. Clients tell me they stand taller and feel more supported in their backs.
4. Stronger mind-body connection
Pilates enhances your ability to sense where your body is in space, called proprioception. Think of it as your body's internal GPS.
Focusing on the sensations improves your body awareness. You’re not just sticking your leg in the air - you’re engaging your core and lifting with precision. And that helps you feel grounded.
5. Enhances everyday movement
Pilates improves your everyday movements, whether that’s squatting to pick something up or lunging to climb stairs.
People often fixate on building flexibility, but mobility (your range of motion) is far more powerful. It might not seem sexy, but mobility is the secret to moving through life with ease as you get older - and keeps your fascia happy too!
6. Lowers stress (and it’s actually fun)
I’m not a fluffy mindfulness person, but I appreciate being in the moment. Beginner clients tell me they literally can’t think of anything else because they’re so focused on the movement and their breathing.
Because you're so in the zone when you practice Pilates, it slows down all the noise. That helps regulate the nervous system so you feel less stressed.
Pilates basics for beginners (without the jargon)
Let’s go through the basics so you feel confident when you hit the mat.
Don’t hold your breath
I know you’re concentrating, but I promise everything is easier if you breathe. In Pilates, your breath creates the rhythm and makes the hard stuff feel easier, trust me.
Precision beats effort
Pilates is all about taking it slow and honing your technique. You might only move your leg an inch, but doing it with precision engages the right muscles. It’s quality over quantity.
Find your flow
At first, the movements will feel clunky. That’s totally normal. But the goal is ‘flow’ - moving smoothly from one exercise to the next. With practice, it feels less like a workout and more like fluid movement.
Starting Pilates for absolute beginners
Pilates is progressive by design. You need to master the basics first.
Don’t go it alone
Learn from a qualified instructor who will give you confidence. Don't rely on random YouTube videos - look for a structured programme to keep you safe.
Master the foundations
You'll start with foundational movements like the C shape, where you round your spine by scooping in your abs. It’s the basis of loads of exercises and is brilliant for strengthening your deep core. Watch this video for a step-by-step guide.
How often should you do Pilates as a beginner?
Start small so you can stick to it - consistency beats intensity. Aim for two to three times a week. Research shows that beginners who did Pilates twice a week for eight weeks experienced better endurance, walked further, and reported a better quality of life.
First time exercise tips
Get the nod from your doctor: Super important if you're new to exercising or recovering from an injury.
Start small: Don’t go from zero to hero, or you’ll end up injured or stop again. Let your body adapt.
Celebrate your progress: Finding that C shape a bit easier? That’s worthy of a mini celebration.
Don’t beat yourself up: Missed a session? Focus on the next one. Changing habits is hard - be kind to yourself.
Try it from home: It takes away the peer pressure and lets you learn at your own pace.
Join an online programme: Get accountability and structure as you master the basics and build confidence.
Discover Pilates for beginners at home
Ready to build strong foundations for a solid exercise habit? My online beginners’ Pilates programme helps you go from absolute beginner to mastering those foundational forms with confidence.
If you are new to exercise or have never tried Pilates before, you are in the right place. This 6 week online beginner Pilates course is designed to help you build confidence, body awareness, and basic strength at a steady, accessible pace. You’ll work through six self guided sessions lasting 30 to 45 minutes, with short supporting videos so movements make sense as you go. You can pause, rewind, and repeat whenever you need.
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