What to Expect in Your First Pilates Class

Feeling nervous about your first session? Here's everything that happens so you can walk in with confidence.

Your first Pilates class can feel a bit daunting – new movements, unfamiliar equipment, and the worry that everyone else knows what they're doing. But here's a secret: everyone was once a beginner, and Pilates studios are some of the most welcoming fitness environments you'll find.

Let's walk through exactly what happens so you know what to expect.

Before Class: What to Do

What to Wear

• Fitted clothing – Leggings and a fitted top work best. Loose clothing can ride up during inversions.
• Grip socks – Essential for reformer classes and helpful for mat. Our POLSE grip socks are designed specifically for Pilates.
• Hair tie – Keep hair out of your face during floor work
• Skip the jewellery – Rings and bracelets can catch on equipment

What to Bring

• Water bottle
• Small towel (optional)
• Your grip socks
• An open mind!

Arrive Early

Plan to arrive 10-15 minutes before class. This gives you time to:

• Complete any paperwork (health questionnaires)
• Chat with the instructor about injuries or concerns
• Get familiar with the space
• Use the bathroom (important!)
• Set up your mat or reformer

During Class: What Happens

The Warm-Up (5-10 minutes)

Classes typically start with gentle movements to wake up your body:

• Breathing exercises to centre yourself
• Gentle stretches and mobility work
• Core activation to engage your "powerhouse"

The Main Work (30-40 minutes)

The instructor will guide you through a series of exercises. In a beginner-friendly class, expect:

• Clear cues – The instructor will explain each movement
• Demonstrations – Watch before you try
• Modifications – Easier options are always offered
• Hands-on adjustments – Some instructors gently correct form (you can opt out)

Common Beginner Exercises

• The Hundred – Pumping arms while holding a core contraction
• Roll Ups – Slow, controlled sit-ups
• Shoulder Bridges – Lifting hips with spine articulation
• Single Leg Circles – Hip mobility with core stability
• Swimming – Back extension with opposite arm/leg

The Cool Down (5-10 minutes)

Classes end with stretches and relaxation. This is your reward for showing up!

What You Might Feel

During Class

• Your muscles working – Especially your core, even without "burning"
• A bit confused – Totally normal! The language takes time to learn
• Slightly uncoordinated – Everyone feels this at first
• Focused – Pilates requires concentration, which quiets the mind

After Class

• Energised – Pilates tends to invigorate rather than exhaust
• Taller – Improved posture is often noticeable immediately
• Slightly sore (1-2 days later) – Especially in your core and muscles you didn't know you had

Tips for Your First Class

1. Tell the instructor you're new – They'll keep an eye on you and offer extra guidance
2. Don't compare yourself to others – Everyone's at a different stage
3. Focus on your breath – When in doubt, keep breathing
4. Take breaks when needed – It's not a competition
5. Ask questions – Before or after class, instructors love to help
6. Commit to at least 3 classes – One class isn't enough to judge if Pilates is for you

Common First-Timer Worries (Addressed)

"I'm not flexible enough"
Pilates builds flexibility – you don't need it to start. Modifications exist for every body.

"I'm not fit enough"
Pilates meets you where you are. Beginners are always welcome.

"I'll look silly"
Everyone is focused on their own practice. No one is watching you.

"I don't know the exercises"
That's what the instructor is for. They'll guide every movement.

Ready to Try?

If you'd rather try your first class at home (no one watching!), the POLSE app has beginner-friendly sessions with Gabz (@pilateswithgabz). Pause, rewind, and go at your own pace.

Every expert was once a beginner. Your first class is just the start of something wonderful.