What Is Reformer Pilates?

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Reformer Pilates is a full body workout performed on a specially designed piece of equipment called a reformer. It uses a sliding carriage, adjustable springs and resistance straps to build strength, improve flexibility and challenge stability, all while being kind to your joints.

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Unlike mat based Pilates, the reformer adds resistance and support at the same time. Springs create tension you can push or pull against, so every class can be adjusted to suit your strength and experience. That's part of why reformer Pilates has become so popular with people who want a workout that actually adapts to them, rather than the other way round.

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At STUDIO FORMA, we teach reformer Pilates classes designed specifically with women in perimenopause and menopause in mind, alongside anyone looking for a smarter, lower impact way to train.

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How Does a Pilates Reformer Work?

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A reformer looks a little like a bed frame with a moving platform, known as the carriage, that glides back and forth on rails. You lie, sit or stand on the carriage while pushing or pulling against spring loaded resistance. The springs can be adjusted to make an exercise easier or harder, which means the same machine works for a complete beginner and a seasoned athlete in the same session.

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Because the resistance comes from springs rather than gravity or heavy weights, reformer Pilates allows for controlled, precise movement. That control is what makes it so effective for building strength without strain.

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What Are the Benefits of Reformer Pilates?

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1. Builds Full Body Strength

Reformer Pilates works your entire body in every class. Rather than isolating one muscle group, sessions blend core, legs, glutes, arms and back work into flowing sequences, building functional strength you can feel in everyday life.

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2. Improves Core Strength and Stability

Every reformer exercise starts and ends with the core. Over time, this builds deep abdominal and pelvic floor strength, which supports better posture, spinal health and everyday movement.

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3. Low Impact on Joints

Because the carriage glides smoothly and the springs absorb impact, reformer Pilates is far gentler on knees, hips and joints than running or high impact gym classes. This makes it a sustainable form of exercise you can keep doing for years, not just weeks.

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4. Supports Perimenopause and Menopause

Strength training becomes increasingly important during perimenopause and menopause, when declining oestrogen accelerates muscle and bone density loss. Reformer Pilates offers a form of resistance training that supports bone health, muscle mass and metabolism, while being gentle on joints that may already feel more sensitive during this stage of life.

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5. Improves Posture

Many of us spend hours a day sitting, driving or looking at screens. Reformer Pilates strengthens the postural muscles along the spine and shoulders, helping to counteract that forward hunch and build a taller, more confident stance.

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6. Increases Flexibility and Mobility

The reformer's range of motion encourages longer, more controlled stretches than mat work alone. Regular sessions improve flexibility in the hips, hamstrings, shoulders and spine, supporting better movement in daily life and other forms of exercise.

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7. Reduces Stress and Supports Mental Wellbeing

Reformer Pilates demands focus. The combination of breathwork, controlled movement and concentration has a genuinely calming effect, making it as good for your mind as it is for your body. You will completely switch off from daily life for 50 minutes of you time. Bliss!

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8. Adapts to Every Fitness Level

Because resistance is spring based rather than fixed, reformer Pilates can be adjusted instantly. Whether you're returning to exercise after time off, recovering from injury, or training at a high level, the workout adapts to meet you where you are. You do not have to be fit to start at all!

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Who Is Reformer Pilates For?

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Reformer Pilates is suitable for almost everyone, regardless of age, fitness level or experience. It's particularly well suited to:

• Women navigating perimenopause and menopause looking for effective, joint friendly strength training

• Anyone returning to exercise after a break or injury

• People who find high impact workouts uncomfortable or unsustainable

• Those wanting to build strength and improve posture without heavy gym equipment

• Experienced athletes looking to improve mobility, control and core strength

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What Should I Expect in My First Reformer Pilates Class?

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Your instructor will guide you through each exercise, adjusting the springs and offering modifications as needed. No experience is necessary. Classes typically combine strength, stability and stretch based movements, moving at a pace that challenges you safely. Most people leave their first class having worked muscles they didn't know they had, without any of the jarring impact of a traditional workout.

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How Often Should I Do Reformer Pilates?

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For noticeable results in strength, posture and flexibility, two sessions a week is a good starting point. Because it's low impact, reformer Pilates fits comfortably alongside other forms of exercise or can form the core of your weekly movement routine.

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Reformer Pilates at STUDIO FORMA

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At STUDIO FORMA, our reformer Pilates classes are built around real bodies at real stages of life. We specialise in supporting women through perimenopause and menopause with strength focused, low impact training that builds confidence as well as strength.

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Join us at our boutique studios in Nottingham or our new Oakham studio, opening September 2026, and experience reformer Pilates designed to work with your body, not against it.

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