Things Not to Do at First Pilates Class, From Longtime Pilates Instructor

I became a Pilates instructor 13 years ago after reformer classes helped me recover from a severe back injury.

Nowadays, I teach 20 group equipment classes weekly and see about 100 clients over seven days. With that many students, it’s no surprise I see new clients make the same mistakes over and over.

Here are the five most common mistakes I see students make during their first few Pilates classes.

Not arriving early for class

I recommend new clients arrive at the studio at least 10 minutes before class so that I have time to fit them into the equipment.

For example, the Reformer carriage must be adjusted to fit their unique body type, height, and overall proportions. I also ensure the straps are even and at the correct length for the client.

Arriving ahead of schedule allows students to get settled and stay focused during class.

Ignoring the instructor’s cues

Pilates classes involve verbal cueing, which means most teachers will describe the exercises instead of demonstrating them. However, following oral instructions can be particularly challenging for non-auditory learners.

For example, when doing reformer Pilates classes, the springs can be adjusted to increase or decrease resistance. Many first-timers attend Pilates classes with a gym mindset, assuming heavier loads produce the best results.

However, when taking a class, you should never ignore the instructor’s directions on how much resistance to use. Following directions is essential for staying safe and seeing results.

Not breathing correctly during class

Pilates uses a technique known as lateral breathing to stabilize the trunk (chest, abdomen, pelvis, and back) while you move. This helps prevent unwanted pelvis movement or an arched back.

Good form during exercise allows for proper muscle recruitment and helps prevent injuries, which is why I always remind my students to be mindful of their breath.

However, it’s important to remember that engaging your core and developing breathing techniques takes time. When in doubt, stick to your usual breathing pattern.

Not wearing grip socks and proper clothing

Most studios require clients to wear socks with proper grips on the bottom for safety and hygiene purposes.

Your feet may get slippery during movements requiring extra stability, so I recommend wearing them even if the studio doesn’t mandate it.

It’s also important to avoid wearing loose-fitting clothing so the instructor can see your body and help you make the proper adjustments.

Additionally, it’s best to keep long hair in a bun so it doesn’t get caught in the springs or other parts of the equipment.

Not eating before class — or eating too much

Taking a Pilates class on an empty stomach is a big no-no. However, you also don’t want to feel too full before class since Pilates is a core-centered workout.

I recommend eating something light an hour before class. A protein shake or a rice cake with peanut butter are good options if you’re taking an early class.

For those who prefer to exercise on their lunch break, a small salad with light protein will do the trick. The most important thing, however, is to listen to your body and find what works for you.

This story was originally published on August 28, 2024, and most recently updated on January 5, 2025.