Pilates for beginners

Thinking about trying Pilates, but not entirely sure what you’re walking into?

Very normal.

Maybe you’re wondering whether you’ll be able to keep up. Maybe you haven’t exercised in a while. Or perhaps you’ve spent enough time watching perfectly coordinated people doing Pilates online to suspect everyone else received a handbook you somehow missed.

They didn’t.

You don’t need to be flexible, particularly fit or familiar with Pilates before your first class. You don’t need to know the exercises. And you definitely don’t need to practise before you arrive.

You just need to come in, find your mat and be open to trying something new.

First things first: what is mat Pilates?

Mat Pilates is Pilates performed primarily on a mat, using your body weight, gravity and sometimes small props to create resistance.

There’s no reformer or large equipment involved. It’s just you, the mat and a thoughtfully sequenced class led by your instructor.

Simple equipment doesn’t necessarily mean an easy class, though. Small changes in position, pace or range can completely change how an exercise feels. Some movements will feel familiar straight away. Others may introduce you to muscles you apparently haven’t spoken to in years.

That’s all part of it.

At Rodes, our classes are non-heated, so you can focus on the movement without exercising in a heated room. We offer two mat Pilates styles—Pilates Strength and Pilates Flow—in our boutique studio on Brunswick Street in Fitzroy.

Do I need to be fit or flexible?

No.

You don’t need to “get fit” before starting Pilates. Starting is how you begin building familiarity, strength and confidence.

And flexibility is not an entry requirement. Some people arrive with plenty of mobility. Others haven’t touched their toes since primary school. Neither person is more entitled to be in the room.

A good Pilates class gives you options. You might make a movement smaller, change your position, slow things down or take a pause. The aim isn’t to perform the most difficult version. It’s to find the version that lets you move with control.

I would always rather see someone choose an option that feels right for their body than force themselves through something simply because the person next to them is doing it.

What actually happens in your first class?

When you arrive, let your instructor know it’s your first time. You won’t be the first person to say it that week, and you won’t need a lengthy explanation.

Once everyone is settled, your instructor will guide the class through a sequence of exercises. You may move through positions lying down, seated, kneeling, on hands and knees or standing.

We’ll explain what you’re doing as you go. There may be cues about your breathing, alignment, pace or where you should feel the work. You’ll also be given options so you can adjust an exercise when you need to.

You are not expected to remember every cue or master every movement immediately. Your first class is really about getting a feel for the practice.

Some things will click. Some won’t. That’s why there’s a second class.

What if everyone else knows what they’re doing?

They probably don’t.

Even experienced Pilates clients occasionally put the wrong arm in the air, face the wrong direction or lose track of a sequence. It happens. We reset and keep moving.

Most people in the room are also far more interested in their own class than in what anyone else is doing.

At Rodes, we keep our classes small so our instructors can offer personalised guidance without making the experience feel intimidating. If you look unsure, we can help. If you want to ask a question, ask it. If you need to stop for a moment, stop.

There’s no prize for pretending you understood something when you didn’t.

What should I wear?

Whatever you can move comfortably in.

Leggings, shorts, a T-shirt, a tank—there is no unofficial Rodes uniform. Choose something that lets you bend, reach and move without needing to adjust it every thirty seconds.

Bring a water bottle and anything else you like to have with you when you exercise. If you’re unsure about equipment or what you’ll need for a particular class, check the class details when booking or get in touch with us beforehand.

Pilates Strength or Pilates Flow?

At Rodes, you can choose between Pilates Strength and Pilates Flow.

Pilates Strength takes a more strength-focused approach to the mat, using controlled exercises to challenge the whole body.

Pilates Flow connects movements through purposeful sequences, creating a more continuous style of practice.

Both are still Pilates. Both can be adjusted. And neither requires you to arrive with everything figured out.

If you’re unsure which class to book first, get in touch with us. Tell us that you’re new and what kind of movement you usually enjoy. We’ll point you in the right direction.

What if I can’t keep up?

Then you slow down.

Honestly, that’s it.

You don’t have to match the pace of the person beside you. Take the option you can control, leave out a repetition, or rest for a moment and rejoin when you’re ready.

Pilates is not about rushing to complete the largest number of movements. Moving more slowly can often make an exercise more demanding because you have less momentum doing the work for you.

Taking your time isn’t falling behind. It’s paying attention.

Will I be corrected?

Your instructor may offer a verbal cue, demonstrate another option or help you adjust your position.

This isn’t because you’ve done something “wrong”. Small changes can help an exercise feel clearer, more comfortable or more purposeful.

Our small classes allow us to notice when someone could use a little help. The intention is to support you—not to make you feel as though you’re being watched.

Will I be sore afterwards?

Possibly.

Trying a new kind of movement can lead to temporary muscle soreness, particularly when your body is working in ways it isn’t used to. You might also finish class simply feeling more aware of certain muscles.

But soreness isn’t the goal, and it isn’t proof that a class was effective.

Give yourself time to see how your body responds. A little challenge is part of building a practice. Pain is not something to push through.

If you’re pregnant, managing an injury, returning after surgery or living with a medical condition, speak with an appropriately qualified health professional before starting or changing your exercise routine. Please also let your instructor know about anything relevant before class.

How often should beginners do Pilates?

There’s no perfect number.

One class a week is a perfectly good place to begin. Some people settle into two or more, depending on their routine, recovery and other movement.

The best schedule is the one you can realistically keep.

You don’t need to transform your entire week because you’ve discovered Pilates. Start with a rhythm that feels manageable, give yourself time to become familiar with the movements and build from there if you want to.

A very simple first-class checklist

Before you arrive:

• Read your booking confirmation.

• Wear something comfortable.

• Give yourself enough time to arrive without rushing.

• Tell your instructor that you’re new.

• Mention any injuries, pregnancy or relevant health considerations.

• Remember that taking an easier option—or taking a break—is allowed.

That’s really all you need.

Your first class is allowed to feel like a first class

You might feel slightly uncoordinated. You may forget which side you’re working. An exercise that looks simple might turn out to be surprisingly difficult.

None of that means Pilates isn’t for you.

Your first class isn’t an audition. It’s simply your first conversation with the practice.

At Rodes, we teach boutique, non-heated mat Pilates in small classes at our Brunswick Street studio in Fitzroy. If you’re ready to try it, explore Pilates Strength and Pilates Flow, choose a time that works for you, and come as you are.

We’ll take it from there.