Pilates is the Rage for any Age – It’s a Good Thing (maybe)

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You don’t have to be a young dancer or a fitness influencer to enjoy Pilates. In fact, one of its strongest benefits is how accessible it is—no matter your age, health, or wallet. Whether you’re 28 or 78, Pilates helps keep you moving, feeling balanced, and connected to your body.

Pilates has blown up in popularity lately. Perhaps you’ve even seen new Pilates studios cropping up around your neighbourhood; downtown Toronto is crawling with them. The popular subscription-based booking site, ClassPass has awarded Pilates as the workout of the year for the second year running.

Pilates is great for balance, strength, posture, flexibility, pain relief, rehabbing or preventing an injury, and so much more. 

It was created in the early 20th century by Joseph Pilates as a workout for prisoners of war so they could stay physically and mentally strong. He identified the main principles as: centering, concentration, control, precision, breath, and flow. 

Starting Pilates

There are hundreds of Pilates classes available both online or in person. So, which one should you choose? 

If you want a workout that’s laid out for you with an instructor who can correct your form or answer any questions you may have, go for the in-person classes. They’re also great for forming new friendships and for sustaining motivation as you attend with others at scheduled times.

Alternatively, for those who prefer something a little more private it’s easy to practice Pilates at home. You can do bodyweight Pilates where you are basically using your own body weight to create resistance.  For this, there is no equipment required and you still get a good sweat on. It’s just you, your motivation and a mat. This is Pilates in its original form, as created by its founder, Joseph Pilates. He even wrote a book about it, originally called Contrology, and it includes 34 mat-only exercises.

Mat-Pilates is based on the principle of strengthening through stretching. Instead of physically adding resistance with bands, it uses your own body weight and movement to make exercises harder. You don’t typically hold poses or stretches in Pilates, it’s all about movement. Think leg circles, seated roll up, single leg stretch (or bicycles), and hundreds.

But, if you’re looking to take it a step further (or have trouble getting down to the floor), you can buy a reformer which you can use to increase the difficulty of the workout by adding resistance.

A Sample Workout to Get You Started

This workout has been adapted from a research paper on the effectiveness of Pilates for core muscle strength. 

Repeat each exercise five to six times per workout. It should take you about 30 minutes to complete.

1. Pelvic tilt

2. Supine leg circles  

3. Side lying circles

4. Side lying clamps

5. Quadruped superman 

6. Seated twist 

7. Prone lying stretch 

The Reformer

If you’ve ever peeked into a Pilates studio and spotted what looks like a bed with springs, straps, and pulleys—that’s the reformer. It might look intimidating at first, but it’s one of the most versatile and supportive tools in Pilates.

The reformer adds resistance through springs, making it easier to control your movements and target specific muscle groups. It’s especially helpful for people recovering from injuries, those with limited mobility, or anyone who wants a deeper stretch or challenge.

You can lie down, sit, kneel, or stand on the reformer, and the exercises focus on slow, controlled movement—just like mat Pilates. The bonus? It often feels like a mix between strength training and physical therapy.

And even better – you can buy one that fits in your home.  You can spend as much as $5,000 for a top of the line reformer, but we found some decent models at a better price point to help you get started.

The Best Rated Reformer on Amazon

We like this unit with its raised frame that makes it easier to get on and off. Plus it comes with a cardio rebounder, which essentially is a small trampoline that lets you add low-impact cardio to your routine without having to leave the reformer. 

The glide board is flared for extra comfort and support, especially during leg work or stretching. It uses four resistance cords instead of springs to give you a smooth and quiet workout. It also folds up for easy storage, making it a smart pick for smaller spaces. 

If you’re new to the world of reformers, don’t stress—it also comes with instructional videos to help you get started confidently.

Best Budget-Friendly Reformer on Amazon

This machine is a compact, beginner-friendly piece of equipment that’s perfect for anyone who wants to try reformer-style Pilates without the cost or space of a full machine. The surface is non-slip and wide enough for a range of exercises—think core work, stretching, and gentle resistance training. 

It’s lightweight and portable, so you can take it from your living room to the park or pack it away in a closet or even under the sofa or bed when you’re done. This board is ideal for people who are new to Pilates or looking for a low-maintenance way to stay active at home. 

While it’s not a replacement for a full reformer, it’s a solid stepping stone for building strength, flexibility, and confidence with Pilates basics.

The Benefits of Pilates

Pilates is a low-impact workout, so it’s easy on your joints and won’t cause long-term joint damage like running. But even though it’s low impact, it can still get you sweating. 

Whether you choose to workout by yourself at home or join a class led by an instructor, Pilates comes with many benefits. 

Pain relief

Pilates has been gaining attention for its ability to reduce lower back pain—a common complaint for many, especially those of us working long hours at a desk. Since switching to working from home, I’ve felt it myself: tightness, stiffness, and more soreness than I ever had before.

Pilates helps by gently strengthening the muscles that support your spine, improving your alignment and relieving tension. Whether you’re dealing with pain from injury, arthritis, osteoporosis, or simply aging, Pilates can help you move with less discomfort and more freedom.

Core Strength

Core strength is one of the main goals of Pilates. Every move engages the muscles in your abdomen, back, and hips. The idea is to use your stronger muscles to support and activate weaker ones. And it works—research shows that practicing Pilates every other day can lead to noticeable improvements in core endurance and strength in as little as four weeks.

Posture

Good posture isn’t just about standing tall—it’s about having the strength and mobility to keep your spine in alignment without effort. Pilates helps lengthen and strengthen your muscles so you can sit and stand more comfortably for longer periods. Strong posture can also prevent long-term issues like neck and shoulder pain.

Balance and Coordination

Studies have found that Pilates can enhance older adults’ balance, possibly reducing the risk of falls. By training out imbalances in your muscle strength and improving posture, it helps you maintain your balance whether you’re walking or standing still.

Flexibility

One of the core benefits of Pilates is how it improves your flexibility—without forcing you into uncomfortable positions or fast-paced stretches. Instead, the movements are slow and flowing. You stretch only until you feel a gentle pull, never pain. Over time, this consistent practice helps your muscles and joints move more easily through their full range of motion.

A study found that Pilates significantly improves flexibility, along with balance and muscle strength in older adults—even for people with health conditions like arthritis or back pain. Regular practice can help you maintain your independence for longer. 

Body Awareness

Pilates asks you to move with intention and focus. It helps your brain connect with your muscles, improving your sense of where your body is in space. A study showed that just six weeks of home-based Pilates significantly improved people’s awareness of their spine and core position, further improving their posture. 

Breath Control

Every Pilates move is tied to your breathing. Inhale to prepare, and exhale to engage your muscles. This rhythm isn’t just calming—it affects your nervous system, too. A 12-week Pilates program led to clearer heart-rate patterns, which shows better stress control. Another study combining breathing and Pilates over 10 weeks also improved heart health and lung function.

Breath-focused exercises like this can lower stress, boost mood, and build resilience.

Mental Health and Wellbeing

Pilates isn’t just great for your body—it’s easy on your mind, too. A review of eight clinical trials found large reductions in anxiety and depression, plus higher energy and less fatigue after Pilates. Another study on women showed moderate improvements in depression and anxiety after consistent practice.

Even for people managing conditions like multiple sclerosis, regular Pilates eased fatigue, anxiety, and depression significantly. For those who do Pilates and slow breathing, improvements in mood and resilience include better stress control.

Move Better for Life

Whether you’re easing back pain, improving your posture, or simply looking for a way to feel stronger and more centered, Pilates can meet you where you are. It’s gentle enough for beginners, adaptable for older adults, and effective enough to keep even seasoned athletes challenged.

With just a mat and a bit of floor space, you can start building strength, balance, and flexibility. Add in the mental health benefits—like reduced stress and better focus—and it’s clear why more Canadians are rolling out their mats.

No matter your age or experience, Pilates invites you to move with purpose, breathe with ease, and feel more at home in your body. And that’s something we all deserve.

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The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment. To read about our editorial process, click here.