Does Pilates help you lose weight? What the research says

Does Pilates help you lose weight? Yes, it can, but it works best alongside healthy eating and other movement such as walking. In a 2021 review of 11 studies, adults who did Pilates lost about 2.4 kg (just over 5 pounds) more than those who didn't. Here's what that research shows, and how to put Pilates to work.

What does the research say?

The best summary so far is a 2021 review in Frontiers in Physiology. It pooled 11 trials with 393 adults who had overweight or obesity. Compared with people who didn't do Pilates, those who did:

• lost about 2.4 kg (5.3 pounds) of body weight
• lowered their BMI by about 1.2 points
• cut their body fat percentage by about 4 points

The review found no clear change in waist size or lean muscle. Its authors also pointed out the limits: the trials were small, and their quality ranged from very low to moderate. So the honest summary is that Pilates helps, and more research would make the size of that help clearer.

How many calories does Pilates burn?

Not many, compared with most cardio. In a study for the American Council on Exercise, women doing a 50-minute mat Pilates class burned what the researchers called "a relatively small amount" of calories. The advanced routine took about as much energy as walking at 3.5 to 4 miles per hour. The beginner routine was lighter still.

That's why Pilates on its own is a slow way to lose weight. Paired with walking and good food, it becomes a strong one.

Why Pilates still helps you lose weight

It builds strength. Pilates works your muscles, especially your core, with your own body weight. The Cleveland Clinic says it improves muscle tone, core strength and posture.

It's easy to keep doing. It's low impact, it needs no equipment, and a session can be 10 minutes long. The weight-loss plan that works is the one you actually stick to.

It lowers body fat, not just weight. In the 2021 review, body fat percentage fell as well as the number on the scale.

How much Pilates should you do to lose weight?

Aim for Pilates three times a week, plus walking or other cardio on most days. The CDC recommends that adults get 150 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening on at least 2 days. Pilates fits well on those strength days.

The CDC also says that losing about 1 to 2 pounds a week is a healthy pace, and that people who lose weight gradually are more likely to keep it off.

A simple weekly plan

For food, the CDC suggests keeping a simple diary of what you eat and drink, then making small changes you can keep up.

New to Pilates? Start with our 10-minute mat Pilates routine for beginners.

Make it a habit with PilatesPro

The hardest part of any weight-loss plan is keeping it going. That's easier when you never have to decide what to do today.

PilatesPro builds you a personalised 30-day plan from your goal, experience and schedule, so each day's session is ready when you open the app. Sessions take 10 to 20 minutes, with demos, a timer and voice cues for every move. Streaks and reminders help you keep showing up, and it works with Apple Health. You don't need any equipment.

Frequently asked questions