If you’ve seen a Pilates Reformer and wondered what on earth you’re supposed to do with it, you’re not alone.
At first glance, a Reformer can look complicated.
There’s a moving carriage, springs, straps, a footbar and enough moving pieces to make you wonder whether you’re about to exercise or assemble furniture.
But once you understand how it works, the idea behind Reformer Pilates is actually quite simple.
Reformer Pilates is Pilates performed using a specialised piece of equipment called a Reformer. The machine uses a moving carriage and spring system to create resistance, assistance and support while you perform controlled exercises.
And here’s the really interesting part:
The Reformer doesn’t simply make Pilates harder.
Sometimes it adds resistance.
Sometimes it assists you.
Sometimes it creates instability.
And sometimes reducing the resistance actually makes an exercise more challenging.
That’s what makes the Reformer such a versatile piece of equipment.
Let’s look at how it actually works, what Reformer Pilates can do for your body, what the research says and what you can expect when you step onto one.
Reformer Pilates at a Glance
What it is: Pilates performed using a spring-based Reformer machine
Main equipment: Moving carriage, springs, straps and footbar
What it trains: Strength, muscular endurance, control, balance and mobility
Impact: Generally low impact
Beginner friendly: Yes, with appropriate instruction
Mat experience required: No
Main difference from Mat: Adjustable spring resistance, assistance and a moving carriage
What Is Reformer Pilates?
Reformer Pilates is a form of Pilates performed on a specialised apparatus known as a Pilates Reformer.
The machine consists of a frame containing a padded platform called the carriage, which moves backwards and forwards along rails.
Springs connect the carriage to the frame and create adjustable tension.
Depending on the exercise, you may lie, sit, kneel or stand on the Reformer while using the footbar, straps, carriage or other components to perform controlled movements.
The fundamental principles remain recognisably Pilates.
Control matters.
Technique matters.
How you perform the movement matters.
The Reformer simply gives us another way to apply those principles.
What Does a Pilates Reformer Look Like?
A typical Reformer contains several main components.
The Carriage
This is the padded platform that slides backwards and forwards along the frame.
You’ll perform many exercises lying, sitting, kneeling or standing on the carriage.
Because it moves, you often need to control both the movement away from the starting position and the return.
That can make apparently simple exercises surprisingly demanding.
The Springs
Springs attach the carriage to the frame and create tension.
Different spring combinations change the amount of force acting on the carriage.
This allows an instructor to alter an exercise according to its purpose and the person performing it.
But there’s something important beginners should understand:
More springs do not always mean a harder exercise.
We’ll come back to that shortly.
The Footbar
The footbar is positioned at one end of the Reformer.
Depending on the exercise, you may place your feet or hands against it to push the carriage, support your position or create leverage.
The Straps
The straps connect through a pulley system and can usually be held in your hands or placed around your feet.
They allow you to move your arms and legs against spring tension through different ranges and directions.
The Shoulder Rests
Shoulder rests help position and stabilise your body during certain exercises.
They’re particularly noticeable during exercises performed lying on the carriage.
The Platform
The stationary platform sits beside the moving carriage at the footbar end of many Reformers.
It can be used during standing exercises and other movements where one part of the body remains on a stable surface while another interacts with the moving carriage.
How Does Reformer Pilates Actually Work?
This is where Reformer Pilates becomes much more interesting than simply describing it as “Pilates with springs.”
Imagine lying on the carriage with your feet against the footbar.
As you straighten your legs, the carriage moves away and the springs stretch.
You’re working against the spring tension.
Now imagine a completely different exercise where the springs are helping support the carriage as you maintain a position.
In that situation, reducing the spring tension may give you less support and actually make the exercise harder.
The Reformer therefore isn’t simply a weight machine where adding resistance always increases difficulty.
The springs change the relationship between your body, gravity and the moving carriage.
That creates an enormous number of exercise possibilities.
Do More Springs Make Reformer Pilates Harder?
Sometimes.
But not always.
This is one of the most misunderstood parts of Reformer Pilates.
During an exercise where you’re pushing directly against the springs, adding spring tension may increase the resistance.
But during another exercise, those springs may be helping support your position or assisting the carriage.
Reducing the spring tension could therefore require considerably more control.
So instead of thinking:
More springs = harder.
Think:
The spring setting changes the exercise.
Your instructor chooses spring settings according to what the exercise is designed to achieve.
That’s also why copying the spring setting of the person beside you isn’t necessarily helpful.
What Muscles Does Reformer Pilates Work?
Potentially, a lot of them.
Pilates is strongly associated with abdominal or “core” training, but Reformer Pilates isn’t simply an abdominal workout.
Depending on the program, exercises can challenge your:
abdominal muscles
back
glutes
quadriceps
hamstrings
inner and outer thighs
calves
shoulders
arms
chest
Some exercises predominantly challenge one area.
Others require multiple areas of the body to work together.
And because the carriage moves, you may also be controlling your body while managing the movement of the equipment.
That combination is one reason Reformer exercises can feel challenging even when the movement looks relatively simple.
You’ll often hear instructors talk about “engaging your core” during Reformer Pilates. If you’ve ever wondered what you’re actually supposed to feel, read our guide to what engaging your core really means.
Is Reformer Pilates Strength Training?
Reformer Pilates certainly provides resistance training.
The springs create external resistance, while body weight and gravity can also contribute to the load.
That means Reformer Pilates can challenge muscular strength and endurance.
However, whether someone’s Pilates program provides enough resistance and progression to meet all of their strength-training goals is a different question.
A Pilates class and a progressive resistance-training program aren’t automatically interchangeable.
The exercises selected matter.
Resistance matters.
Progression matters.
Your current strength matters.
And your goals matter.
Whether Reformer Pilates can completely replace traditional resistance training depends on your goals and how progressively challenging your sessions are. We’ve explored the evidence in Can Pilates Replace Weight Training? What Women Need to Know.
What Are the Benefits of Reformer Pilates?
Reformer Pilates is often promoted with a very long list of supposed benefits.
Some have reasonable research support.
Others are marketing claims that have become associated with Pilates through repetition.
A more useful way to look at the potential benefits is to consider what Reformer Pilates actually asks your body to do.
Reformer Pilates Can Build Muscular Strength and Endurance
Spring resistance allows exercises to challenge your muscles through controlled movement.
A 2025 randomised controlled trial involving sedentary women aged 30–60 with overweight or obesity examined an eight-week Reformer Pilates program performed three times per week.
The researchers reported improvements in several measures including body composition, upper-extremity strength and muscular endurance.
Reformer Pilates Can Challenge Your Core
Your trunk muscles frequently work to maintain or control your position while your arms, legs or the carriage move.
That doesn’t necessarily mean you’re consciously “squeezing your abs” throughout the entire class.
Core function in movement is more complicated than that.
Different exercises place different demands on your trunk, and a well-designed Reformer class can challenge it in numerous positions.
Reformer Pilates Can Challenge Balance and Control
Some Reformer exercises involve maintaining your body position while the carriage moves underneath or away from you.
Others involve standing, kneeling or using one side of the body independently.
These exercises can create significant demands on balance, coordination and movement control.
Reformer Pilates Can Support Mobility and Flexibility
The Reformer allows movements to be performed through different ranges of motion while the springs can provide resistance or assistance.
Pilates research has reported improvements in flexibility in some populations, although the evidence varies between studies.
This is an important distinction.
Pilates may help improve flexibility and mobility. Pilates can improve flexibility, but it isn’t simply a stretching workout. Read our guide to what Pilates actually does to your body.
It doesn’t mean Pilates is automatically superior to every other form of exercise for achieving those goals.
It Is Generally Low Impact
Reformer Pilates usually doesn’t involve repetitive jumping or running.
That makes it a low-impact form of exercise.
But low impact does not mean low intensity.
An exercise can place relatively little impact through the joints while still being extremely challenging for the muscles.
Anyone who has experienced a long set of Reformer footwork or attempted to control a light carriage already knows this.
It Can Be Progressed
One of the major advantages of the Reformer is how many variables can be changed.
An instructor may alter:
spring tension
body position
range of movement
tempo
stability
lever length
exercise complexity
repetitions
time under tension
This gives us many ways to progress an exercise without simply doing more repetitions forever.
Is Reformer Pilates Good for Weight Loss?
Reformer Pilates can contribute to your overall physical activity and can support changes in body composition.
But it isn’t a magic fat-loss machine.
Research examining Pilates and body composition has produced promising but mixed results, and body-fat reduction ultimately depends on a much broader picture than whether you choose Pilates.
Nutrition matters.
Overall physical activity matters.
Energy balance matters.
Consistency matters.
And the rest of your lifestyle matters.
If fat loss is one of your goals, we’ve looked at the evidence in much more detail here:
Is Pilates Good for Weight Loss? Yes — Here’s How It Can Help
Does Reformer Pilates Burn Belly Fat?
Not specifically.
You can strengthen the muscles around your abdomen through Pilates, but exercising an area doesn’t allow you to selectively choose where your body loses fat.
Reformer Pilates can be part of an exercise routine that supports overall body composition while also strengthening your trunk.
We’ve separated those two concepts in our complete guide:
Does Pilates Burn Belly Fat? How Pilates Can Help Your Waistline
Is Reformer Pilates Better Than Mat Pilates?
Neither is universally better.
They’re different ways of practising Pilates.
Mat Pilates primarily uses body weight and gravity, sometimes incorporating smaller pieces of equipment.
Reformer Pilates adds the moving carriage, springs, straps and footbar.
The Reformer can create resistance that isn’t available on the Mat.
But that doesn’t make Mat Pilates the beginner version and Reformer Pilates the advanced version.
Mat exercises can be incredibly challenging.
Reformer exercises can be modified or assisted.
Which one is better depends on what you enjoy, your goals and how the sessions are programmed.
We’ve compared them properly here:
Mat Pilates vs Reformer Pilates: Which Is Better for You?
Is Reformer Pilates Good for Beginners?
Yes, it can be.
You don’t need to complete Mat Pilates before you’re allowed to use a Reformer.
A beginner-friendly Reformer class should teach you how to use the machine and introduce exercises progressively.
The machine may look complicated initially, but you don’t need to memorise everything.
Your instructor will tell you when to change springs.
They’ll explain where your feet go.
They’ll tell you when to use the straps.
And yes, occasionally you’ll still grab the wrong strap.
That’s part of learning.
If you’re completely new to Pilates, start here:
Pilates for Beginners: What to Expect From Your First Class
What Does a Reformer Pilates Class Feel Like?
Different classes can feel very different.
Programming matters enormously.
One class might contain slower, highly controlled movements with a strong emphasis on technique.
Another may flow more quickly between exercises.
Some exercises will feel heavy.
Others may involve a surprisingly small movement that produces a very large muscular challenge.
You may work lying down, sitting, kneeling, standing or in supported positions.
And although Pilates is generally low impact, don’t assume you won’t work hard.
Controlled does not mean easy.
Will Reformer Pilates Make You Sore?
It can.
Particularly when you’re new.
Unfamiliar exercise can cause delayed-onset muscle soreness, and Reformer Pilates may challenge muscles in ways you aren’t accustomed to.
But soreness isn’t the objective.
You don’t need to struggle to sit down the following day for a workout to have been worthwhile.
Soreness is not a measure of exercise quality.
As you become accustomed to the training, your soreness may also decrease even though you’re continuing to progress.
How Often Should You Do Reformer Pilates?
There isn’t one perfect frequency for everybody.
For someone beginning Pilates, one or two sessions per week can provide regular exposure while allowing time to learn and recover.
Someone who particularly enjoys Pilates may choose three or more sessions.
Others might attend once or twice while also strength training, walking, running or participating in other forms of exercise.
Your overall training schedule matters more than chasing a magic Pilates number.
Read our complete guide:
How Often Should You Do Pilates to See Results?
Can You Do Reformer Pilates Every Day?
Potentially, but that doesn’t mean you need to.
The demands of Reformer sessions vary.
A gentle mobility-focused session is very different from a challenging full-body class.
Recovery depends on intensity, volume, your exercise history and what else you’re doing.
More isn’t automatically better.
Your body needs an appropriate balance between training and recovery.
Is Reformer Pilates Cardio?
Usually, Reformer Pilates isn’t primarily cardiovascular exercise.
Your heart rate can certainly increase during a challenging class, particularly with faster transitions or demanding sequences.
But traditional Reformer Pilates is generally focused more heavily on controlled movement, resistance, muscular endurance, coordination and mobility than sustained cardiovascular conditioning.
If cardiovascular fitness is one of your goals, you may still benefit from activities such as brisk walking, running, cycling, swimming or other aerobic exercise alongside Pilates.
Can Reformer Pilates Replace the Gym?
That depends entirely on why you’re going to the gym.
If your primary goal is simply to move regularly, improve general fitness and participate in exercise you enjoy, Reformer Pilates may form a substantial part of your routine.
If your goal is maximising muscular strength or muscle growth, dedicated progressive resistance training may still be valuable.
If your goal is cardiovascular endurance, you’ll probably want aerobic exercise too.
There doesn’t have to be a competition between them.
Pilates can complement other forms of exercise extremely well.
Who Can Do Reformer Pilates?
Reformer Pilates can be adapted for many different people and experience levels.
But “Pilates is for everyone” shouldn’t be interpreted as every exercise being appropriate for every person.
Your exercise history matters.
Injuries matter.
Health conditions matter.
Pregnancy matters.
Your current ability matters.
If any of these are relevant to you, tell your instructor before class.
Depending on your circumstances, you may also need advice from an appropriately qualified healthcare professional before beginning or modifying exercise.
What Should You Wear to Reformer Pilates?
Comfortable activewear that allows you to move freely is ideal.
You don’t need a particular brand or expensive Pilates wardrobe.
More fitted clothing can sometimes make using the equipment easier because loose fabric may move around or interfere with the carriage and straps.
Reformer Pilates is generally performed without shoes.
Many studios require grip socks, so check before attending.
What Happens During Your First Reformer Pilates Class?
Your first session is partly a workout and partly an introduction to a new piece of equipment.
You’ll learn where to position yourself.
You’ll learn how the carriage moves.
You’ll begin understanding the springs.
You’ll use the footbar and straps.
And you’ll probably hear several exercise names you’ve never heard before.
You don’t need to master any of this in one class.
Learning the Reformer is part of learning Reformer Pilates.
After several sessions, things that initially required a lot of concentration usually begin feeling much more familiar.
What Does the Research Say About Reformer Pilates?
This is where we need to be careful.
Pilates research has expanded considerably, but there is much more research examining Pilates broadly than Reformer Pilates specifically.
Different studies also use different programs, populations, training frequencies and outcome measures.
That makes sweeping statements such as “Reformer Pilates is scientifically proven to do X” overly simplistic.
A 2022 systematic review examining Pilates compared with other exercise found the evidence for superiority in areas such as strength, balance and flexibility to be uncertain and generally of low or very low quality.
Pilates may still improve these outcomes.
The important distinction is that the evidence doesn’t necessarily show Pilates is better than other appropriate forms of exercise.
A 2025 randomised controlled trial specifically examining Reformer Pilates in sedentary women aged 30–60 reported improvements in several physical outcomes following eight weeks of training.
That’s encouraging.
But one study doesn’t establish that every Reformer program will produce the same results for every person.
Good exercise science is rarely that simple.
And Pilates doesn’t need exaggerated claims to be worthwhile.
Why Has Reformer Pilates Become So Popular?
There probably isn’t one reason.
It combines resistance training with controlled movement.
It can feel challenging without relying on high-impact exercise.
The equipment allows enormous exercise variety.
Exercises can be modified and progressed.
And many people simply enjoy it.
That last point matters more than it sometimes gets credit for.
An exercise program can look perfect on paper.
But if you hate doing it, consistency becomes considerably harder.
Finding movement you genuinely look forward to can be extremely valuable.
Reformer Pilates at Bodi Boutique
At Bodi Boutique, Reformer Pilates isn’t about simply making exercises harder.
It’s about learning how to use the equipment, developing movement skills and progressing as your confidence and ability grow.
Our approach follows the same philosophy as our broader Pilates method:
LEARN.
Understand the movements, equipment and foundations.
GROW.
Develop strength, control and confidence while gradually progressing your exercises.
FLOW.
Bring those skills together so movement becomes more familiar, confident and fluid.
Whether you’ve never touched a Reformer or already have Pilates experience, there’s always something more to learn.
Ready to Try Reformer Pilates in Millmerran?
If you’ve been looking at the Reformer wondering whether it’s for you, the easiest way to understand it is to experience it.
You don’t need to know how the springs work before you arrive.
You don’t need to memorise Pilates exercises.
And you don’t need to be an experienced Pilates person.
You start by learning.
At Bodi Boutique, we offer small-group Reformer Pilates in Millmerran, helping clients learn the equipment, develop their technique and progressively build confidence.
Explore Pilates & Reformer Pilates at Bodi Boutique
You May Also Like
Pilates for Beginners: What to Expect From Your First Class
Mat Pilates vs Reformer Pilates: Which Is Better for You?
How Often Should You Do Pilates to See Results?
Is Pilates Good for Weight Loss? Yes — Here’s How It Can Help
Does Pilates Burn Belly Fat? How Pilates Can Help Your Waistline
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About the Author
Jazz — Bodi Boutique
Jazz is a qualified fitness and Pilates instructor and the owner of Bodi Boutique, a small-group fitness, Pilates, Reformer Pilates and wellness studio in Millmerran, Queensland.
Through Bodi Boutique, Jazz works with women across different ages, fitness levels and exercise backgrounds, with a focus on making movement approachable, progressive and enjoyable.
