Pilates after 40: what to expect from a session and how to choose a class

What pilates is and what makes it different

Created by Joseph Pilates in the early 20th century, the method is based on principles such as concentration, control, centring, precision, breathing and flow. It is practised on a mat or with machines such as the reformer. Compared with other forms of training, pilates prioritises quality of movement over quantity.

What it can offer you from 40 onwards

• A more aware and functional core: deep abdominals, back and pelvic floor working as a team.
• Better posture and less stiffness, especially if you spend many hours sitting.
• Mobility in the spine, hips and shoulders without impact.
• A foundation of control that makes strength training safer.
• A moment of concentration that also rests the mind.

What to expect from a session

A typical session begins with breathing and activation, continues with control and strength exercises (lying down, on your side, on all fours, standing) and ends with mobility and stretching. At INNER we combine pilates with toning: we add bands, balls or light weights so that the work also builds strength.

How to choose a good pilates class

• Small groups, so the professional can really correct you.
• An initial interview or a first session in which you are asked about your history: injuries, pregnancies, pain, goals.
• Variations for every exercise, from easier to more challenging.
• Attention to the pelvic floor and breathing, not just to the “abs”.
• A progression: you should feel that you are moving forward week by week.

How many times a week?

Two sessions a week is a good frequency to notice changes in control and posture. If you also want to look after your muscle and bone mass, complement pilates with at least two days of strength training (these can be the pilates and toning sessions themselves if they include progressive load) and with aerobic activity, such as brisk walking.

Pilates & Toning at INNER

Our Pilates & Toning sessions take place in Sarrià, Sant Gervasi and Pedralbes (Barcelona) and online, in small groups or one-to-one. Each session is adapted to your body and your moment.

This content is for general information and does not replace an assessment by a healthcare professional. If you have pain or an injury, are pregnant or have recently given birth, check with your doctor or physiotherapist first.