Pilates Instructor Reveals 5 Common Beginner Mistakes

With 13 years of experience teaching Pilates, an instructor has outlined the five most frequent errors made by new students. Currently teaching 20 group equipment classes weekly and seeing about 100 clients, the instructor observes that these mistakes are common across the board. The primary issues include failing to arrive early for equipment setup, ignoring verbal instructions regarding resistance, and improper breathing techniques. Additionally, many students dress inappropriately or neglect to eat a proper meal before class. The instructor stresses that addressing these basics is crucial for safety and effective training.

One of the most critical mistakes new clients make is not arriving early enough for their session. The instructor recommends arriving at the studio at least 10 minutes before class begins. This buffer allows the instructor to properly fit the student into the equipment. For example, the Reformer carriage must be adjusted to fit the student's unique body type, height, and overall proportions. Additionally, straps need to be checked to ensure they are even and at the correct length. Arriving ahead of schedule allows students to get settled and remain focused once the class begins.

Listening to the instructor is vital, yet many first-timers fail to follow directions. Pilates classes rely heavily on verbal cueing, where teachers describe exercises rather than demonstrating them. This can be challenging for non-auditory learners. A specific danger involves the reformer springs, which adjust resistance. Many students bring a gym mindset to class, assuming heavier loads yield better results. However, ignoring the instructor's directions on resistance settings can lead to poor form or injury. Following directions is essential for staying safe and seeing results.

Correct breathing is a technical component that many students struggle with initially. Pilates utilizes a technique called lateral breathing to stabilize the trunk—specifically the chest, abdomen, pelvis, and back—during movement. This technique prevents unwanted pelvis movement or an arched back. Good form allows for proper muscle recruitment and injury prevention. The instructor advises students to be mindful of their breath. However, engaging the core and mastering breathing takes time, so students should stick to their usual breathing pattern if they feel unsure.

Proper attire is mandatory in most studios. Most facilities require clients to wear socks with grips on the bottom for safety and hygiene. Without them, feet may become slippery during movements that require extra stability. The instructor recommends wearing these grip socks even if the studio does not mandate them. Additionally, students should avoid loose-fitting clothing so the instructor can see their body and make necessary adjustments. Long hair should be kept in a bun to prevent it from getting caught in the springs or other equipment parts.

Managing nutrition before a class is another area where students falter. Taking a class on an empty stomach is discouraged, but eating too much is also problematic since Pilates is a core-centered workout. The instructor recommends eating something light approximately one hour before class. For early morning sessions, a protein shake or a rice cake with peanut butter are good options. For those exercising during a lunch break, a small salad with light protein is suggested. The most important factor is listening to one's body to find what works best.

Based on 13 years of teaching experience, the instructor has identified a clear pattern of mistakes among new Pilates students. These errors range from logistical issues like arriving late to technical aspects like breathing and attire. By addressing these five areas—timing, listening to cues, breathing, clothing, and nutrition—new students can ensure a safer and more effective introduction to Pilates. The instructor emphasizes that patience and adherence to guidance are key to mastering the practice.