Reformer Pilates has become a popular choice among fitness enthusiasts, including those looking to improve posture, tone muscles, and enhance balance. However, for many busy people, the question often arises: "Is a Reformer Pilates workout once a week enough?" The answer, of course, can vary greatly depending on an individual's fitness goals, body type, and lifestyle.
In this article, we’ll explore the various factors that influence the effectiveness of a weekly Pilates Reformer workout, and consider whether this frequency could help you achieve your desired results.
What Is Reformer Pilates?
Before we dive in, let’s remind you again what Reformer Pilates is. Unlike conventional Pilates on a mat, Reformer Pilates is done using a special tool called a “reformer.” This tool is designed to help the body move more efficiently, with a system of springs and pulleys that provide resistance. Reformer Pilates focuses on strength training, flexibility, and posture improvement, while targeting the core muscles more deeply.
Another advantage of the Pilates Reformer is its ability to involve the entire body in every movement, making the workout more comprehensive.
How Often Should We Do Reformer Pilates?
Ideally, Reformer Pilates workouts are recommended to be done 2 to 3 times a week for optimal results. However, if time and busyness are constraints, practicing once a week can still provide benefits, although the results may be slower or not as fast as when you do it more often.
To know whether training once a week is enough, we must understand the following factors:
1. Objectives of the Exercise
Everyone has different fitness goals. If you are doing Reformer Pilates to increase flexibility, improve your posture, or reduce stress, once a week may still be effective. While the results won’t be immediate, you will still see the benefits of the practice over time.
However, if you have a more specific goal like building muscle, losing weight, or improving athletic performance, once a week may not be enough. Gaining muscle mass or losing weight requires more consistency and intensity, and may require more frequent training.
2. Body Condition and Fitness Level
Your starting fitness level will also affect how effective a weekly workout is. For beginners, a weekly Pilates Reformer workout can be a great start to introduce your body to proper movement and technique. In this case, you can still experience benefits such as improved flexibility, balance, and posture.
However, for those who are more experienced or in better physical condition, training once a week may not be as challenging. Your body may need more frequent stimulation to continue to grow and experience significant changes.
Also read: How Quickly Do You See Results from a Pilates Reformer Workout Routine?
3. Recovery Time
Reformer Pilates is a fairly intensive workout for the muscles, especially the core. One of the benefits of doing the workout once a week is that you give your body enough time to recover between workouts. This is especially important for beginners who may feel exhausted after the first session.
However, if the gap between workouts is too long, the body may not get enough stimulation to maintain muscle development and fitness. Training too infrequently can cause the body to “forget” the movements and techniques learned, so you have to start over from the beginning in each session.
4. Lifestyle and Other Activities
A weekly Pilates Reformer workout can still be effective if you balance it with other physical activities throughout the week. For example, if you also walk, bike, swim, or do yoga on other days, your body stays active and stays fit. In this way, Pilates Reformer becomes a complement that strengthens the core and improves posture.
However, if your only form of physical activity is Pilates once a week, chances are you won’t see the results you’d hoped for. Your body needs consistent movement and activity to achieve and maintain desired results.
What to Expect from a Once-a-Week Workout?
For some people, the results of a weekly Reformer Pilates workout may seem slow, but there are still benefits to be had. Within the first few weeks, you may start to notice changes in your flexibility and posture. You may also feel stronger, especially in your core.
After a few months, with consistent practice, you may notice improvements in balance and stability, although more significant results such as muscle building and weight loss may take longer or additional training.
If your goal is more about improving general fitness and staying active, then a Reformer Pilates workout once a week should be sufficient. However, for more dramatic results, a higher frequency of workouts is recommended.
How to Maximize Results with Once a Week Training
If training once a week is the only realistic option for you, here are some ways to maximize the results of those training sessions:
- Focus on the Quality of Exercise: Make sure every movement is done correctly and consciously. The quality of movement is much more important than quantity.
- Combine with Other Activities: Add other physical activities throughout the week, such as walking, cycling, or light strength training to support overall fitness.
- Pay Attention to Diet and Rest: Good nutrition and adequate rest are essential for muscle recovery and development.
- Increase Intensity Gradually: If you find that once-a-week training is not challenging enough, talk to your instructor about how to increase the intensity of your training or the variety of movements you can do.
Is Reformer Pilates once a week enough? The answer depends on your goals and physical condition. For some people, especially beginners or those looking to improve posture and flexibility, once a week can still provide benefits. However, for those with more specific goals such as weight loss or muscle building, a more frequent frequency is highly recommended.
Reformer Pilates workouts once a week can still be part of a healthy lifestyle, as long as you balance it with other physical activities and maintain a good diet and rest. The key is consistency and awareness in undergoing each exercise session, so that the benefits are felt optimally.
