It’s easy to look at all the different types of Pilates and feel a little overwhelmed, so L360 has put together a guide to help you choose the right style for you.
Pilates isn’t just a passing trend — it’s one of the most effective ways to build strength, improve flexibility and support long-term health.
But with so many variations on offer (mat Pilates, reformer and even wall), how do you know which one’s right for you?
L360 spoke to leading Pilates instructors to break down the benefits of each type — and help you match the right class to your goals.
What are the differences between the types of Pilates?
Dan Price, founder of ClassFit, has seen a huge rise in interest: “Reformer Pilates classes have increased by over 300% on our platform in the past year.”
So, what makes reformer — and other Pilates variations — so popular?
Louise Humphrey, founder of Studio 44 Pilates, says all forms of Pilates are brilliant for strengthening, mobilising and supporting your body.
She breaks down the types, explaining: “The reformer, with its spring adding resistance, gives you a full-body workout and adds challenge to your movements.
“The Pilates chair does the same, but with less support for your body, so you have to work harder to maintain posture and alignment.
“And then there’s the mat — my personal favourite. It’s often underestimated, but it’s such an effective workout. In fact, Joseph Pilates originally developed the equipment to help people improve their mat practice. So, in my opinion, no one type of Pilates is better than another — it’s about what works for you.”
There’s also wall Pilates, which is a lot like mat — except the walls of your gym or home are used as a prop to aid your movements.
Clinical Pilates exists, but this is typically delivered by a health professional or by someone under the supervision of a health professional. A clinical Pilates instructor will look at your medical history and tailor your Pilates session to your medical condition or injury.
Read more: ‘I tried wall Pilates for a month — the results left me astounded’
Best Pilates for toning
Louise says that when it comes to firming the body, mat and wall Pilates are the top choices. “They’re ideal, as they’re accessible and easy to practise at home. The key is consistency — if you do it regularly, you’ll see results. Pairing Pilates with healthy lifestyle choices makes a big difference.”
Eloise Skinner, a Pilates instructor at Third Space, agrees, adding that the class style you choose is just as important as equipment. “For this, you might look for classes labelled dynamic or intermediate (or advanced if you’re a little more experienced) — whether on the reformer or the mat.”
She adds that you could also look for classes that focus on burn, flow or intensity.
Read more: 7 at-home Pilates moves that will tone your tummy
Best Pilates for strength training
If building strength is your goal, Louise suggests starting with the reformer, as the springs offer resistance that can be adjusted to your preference.
However, she adds that you shouldn’t underestimate the mat, saying: “You can use bodyweight, resistance bands, the Pilates ring or small weights to build strength. It’s a great way to get into strength training without having to step foot in a gym.”
Eloise notes that dynamic classes shine here, too, explaining: “Any dynamic-style class will allow you to build strength, but all forms of Pilates will strengthen muscle groups (predominantly the core and surrounding muscles).
“For more specific strength training, look out for classes that work on certain parts of the body, or classes that encourage the use of props such as hand weights or ankle weights.”
Read more: Download these wall Pilates apps to boost strength, balance and flexibility at home
Best Pilates for flexibility
Flexibility is one of Pilates’ biggest benefits, and both experts agree that all formats deliver.
Louise says: “Both mat and reformer Pilates support flexibility, but the reformer offers extra support as you lengthen and improve your range of motion. The Pilates chair is also great — with less support for your body — but using the springs for resistance is maybe for more advanced practitioners.”
Eloise adds: “Most forms of Pilates will also offer flexibility benefits — the reformer might provide additional support for stretching, but it’s possible that mat Pilates offers a higher level of control over your stretching practice, since you’ll only be using your own body to control the stretch. That means you can take it to your own limits and ease out of the stretch whenever you feel it’s appropriate.”
Noemi Nagy-Bhavsar, founder of Pilates studio Beyond Move, highlights that any flexibility-boosting reformer movements can also be replicated on the mat with equipment like a magic ring, a foam roller, or a Swiss ball.
Best Pilates for women over 40
Louise believes this is a crucial time to invest in Pilates. She says: “This is a time when strength, balance and mobility become even more important. A time when we need to maintain bone density, build muscle strength and support posture. Doing Pilates, both mat and/or reformer, is ideal for this age group.”
Eloise agrees: “Most forms of Pilates should be a good fit for the reasons above. They all offer strength training to support muscle mass and protect bone density, mobility and balance training to reduce the risk of injury, flexibility training to reduce any aches or tightness and cardiovascular challenges to support heart health.”
Eloise adds that women looking for a sense of community might prefer small group classes, where they can meet and make friends with like-minded people.
Best Pilates for seniors
For older adults, gentle but consistent practice is key.
Louise says: “Mat Pilates works well, especially if getting up and down from the floor is manageable. It’s less intimidating and focuses on core stability, balance and mobility — areas we should be focusing on as we age.”
Eloise suggests that chair is best for those who struggle with lying flat on their back. Also, standing Pilates is an option, using a barre or kitchen counter for support with balancing-related exercises.
She adds: “Small group or one-to-one Pilates might be the best option, especially for those working with injuries or other conditions.”
Clinical Pilates would also be a good option for those with injuries or other health conditions. It’s best to talk to your GP or physiotherapist if you’re interested in this type of session.
Read more: “I joined a local sports team after becoming a mum — it changed my life”
Mat Pilates focuses on core stability, balance and mobility (Picture: Freepik)
Best Pilates for runners and cardio-lovers
A strong core is vital for preventing injury and boosting performance.
Louise, an avid runner, says: “Mat Pilates is brilliant here, especially as you can easily add short sessions before or after your run or workout — even just 10 minutes makes a difference. The best type of Pilates is the one you can fit into your life consistently.”
She concludes that whatever type you choose, just stick to it regularly to feel the benefits across strength, flexibility and overall wellbeing.
Eloise believes that variety is key. “Reformer, mat or chair should all be great options — a big focus will be on flexibility, mobility and alignment, but developing core strength is also fundamental for people who do a lot of cardio.
“Reformer can be great for combining strength and mobility, while mat might be easier to combine with an existing workout routine for those who want to use gym facilities rather than invest in additional Pilates studio classes.”
Noemi adds that no matter what type you do, you should focus on ankle, foot, knee and hip exercises for injury prevention.
For Pregnancy and Postnatal
Noemi recommends mat Pilates as it’s easier for making modifications.
She explains: “While there are many great reformer exercises for pregnancy, a combination of mat and Swiss ball classes is far more supportive of a person’s changing needs, especially in the later stages of pregnancy.”
Read more: 5 best Pilates moves for pregnancy you can master at home
What to know before trying Pilates
Reformer Pilates might be having a moment, but Louise urges beginners to start simple: “Reformer is really popular at the moment, but if you’re just starting out with Pilates, then make sure you learn the basics properly. Make sure you find a qualified Pilates instructor — there are so many variations of Pilates out there. Learning the basics is ideal on the mat first, then you can transfer to the Pilates chair or reformer.”
She also stresses that both online and in-person classes can work well. “This can be personal, but as an instructor who does both, there are pros and cons. What I do love about online is that I can see my clients really clearly on screen — so if you’re learning online, make sure your instructor can see you!”
There’s no one-size-fits-all answer. The best Pilates is the type you’ll do consistently. Whether that’s mat sessions at home, reformer classes in a studio or a combination of both, a regular practice will go a long way to improving your strength, flexibility and wellbeing.
Feature image: Canva
