Perhaps you’re curious about Pilates because you want a more toned physique. There’s a lot of talk about having a “Pilates body” on social media, but can Pilates actually change the way you look? To find out, Parade talked to two Pilates instructors. They get real on what Pilates can and can’t do, and also reveal how many times a week they recommend doing Pilates to truly reap the benefits.
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If you don’t want to lose weight and you just want to look more toned, Pilates is a great workout to do regularly. “It builds muscular strength and endurance, improves posture and trains the body through controlled, full-range movement. Over time, this can contribute to improved muscle definition,” King tells Parade.
Related: 'I'm a Pilates Instructor—These Are the 5 Moves I Give Every Client Who Wants To Lose Weight After 50'
Think that progressive overload (gradually increasing the intensity, volume or difficulty of your workouts over time) can only happen with barbells or dumbbells? Think again.
How Many Times a Week To Do Pilates for a Toned Physique, Instructors Say
Now that you know that Pilates can help with looking more toned comes the big question: How often do you have to do it to actually notice a difference?
King explains that doing Pilates three to four times a week allows the body to build strength and muscular endurance while still supporting recovery, which is essential for adaptation and progress.
If you commit to doing Pilates three to four times a week, both experts say that you can expect to notice a difference in how you look and feel in as little as a few weeks.
Walters quotes Joseph Pilates, saying, “In 10 sessions you will feel the difference, in 20 sessions you will see the difference, and in 30 sessions you will have a whole new body. Practitioners have been quoting this line for nearly a century because it is true.”
“Resistance training is not the same as physical activity, and this distinction matters. Physical activity includes walking, cleaning, gardening, dancing and the daily movement that supports your cardiovascular and pulmonary health. Resistance training is what builds strength and lean muscle. You need both,” Walters says.
“Many people report better sleep, more energy, fewer aches and a greater sense of body awareness,” Walters says.
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Sources:
Pilates studio benchmarks across North America. Mariana Tek.Kloubec, J. (2011). Pilates: how does it work and who needs it? Muscle, Ligaments and Tendons Journal. 1(2):61-66.Guidotti, S., Fiduccia, A., Morisi, G., et al. (2025). Benefits of Pilates on Depression, Anxiety and Stress: An Observational Study Comparing People Practicing Pilates to Non-Active Controls. Healthcare. 13(7):772.Lauren King, NCPT, Pilates instructor at Strong Pilates Commack in Commack, New YorkErica Walters, NCPT, level-three certified Pilates instructor and the owner of Pilates Fit Studio in KentuckyHence then, the article about exactly how many times a week to do pilates for a more toned physique instructors say was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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