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Pilates

Pilates for Men: Benefits, Exercises and Why It's Worth Trying

Posted Oct 28, 2026, 11:50:54 PM

Pilates for men is suitable for every age, body type and fitness level, whether you're new to exercise, regularly hitting the gym or looking to improve your performance in sport. And despite its reputation as a predominantly women's workout, Pilates was developed by Joseph Pilates, a boxer and physical trainer who initially taught his method to men.

Originally known as Contrology, Pilates was built around strength, control, flexibility and the connection between body and mind. These principles are just as relevant today, whether you're looking to improve your lifting technique, loosen tight muscles or simply feel stronger in everyday life.

Why More Men Are Doing Pilates

From professional athletes and regular gym-goers to office workers spending long hours at a desk, more men are discovering how Pilates can complement their existing fitness routines.

Rather than focusing on how much weight you can lift or how quickly you can move, Pilates challenges your body through controlled resistance, stability and precise movement. It works muscles you might overlook during traditional workouts, improves body awareness and can help address areas of stiffness or weakness.

And don't let the low-impact nature fool you. Pilates can be seriously challenging, even for experienced athletes.

Benefits of Pilates for Men

Builds Core Strength And Stability

One of the biggest benefits of Pilates for men is developing strength through the entire core, including the abdominals, lower back, hips and deep stabilising muscles.

A stronger core supports everything from lifting weights and playing sport to maintaining balance and performing everyday movements. Learn more about how a stronger Pilates core improves daily living.

Improves Posture

Long days sitting at a desk, driving or looking down at a screen can contribute to stiffness and poor postural habits.

Pilates encourages better body awareness while strengthening the muscles that support spinal alignment. With consistent practice, you can improve postural control and feel more comfortable during everyday activities.

Increases Flexibility And Hip Mobility

Tight hip flexors, hamstrings and lower back muscles are common concerns for men who spend long hours sitting, regularly lift weights or participate in running-based sports.

Pilates combines stretching with controlled strengthening to help improve flexibility and range of motion. This can make movements such as squatting, bending and reaching feel more comfortable and controlled.

Develops Better Balance And Coordination

Good balance isn't just about standing on one leg. It's about how effectively your muscles work together to keep your body stable during movement.

Pilates challenges coordination through controlled exercises, changing positions and resistance. These skills can support athletic performance, improve movement efficiency and help you feel more confident in your body.

Supports Injury Prevention And Recovery

Pilates strengthens supporting muscles, improves movement control and can help address weaknesses that may contribute to injury risk.

Its low-impact approach also makes it a useful addition to many recovery programmes when appropriately modified. If you're returning from an injury, explore our essential tips for post-injury Pilates and speak with a healthcare professional before restarting exercise.

Reformer Pilates for Men

Reformer Pilates for men takes traditional Pilates principles and introduces adjustable spring resistance through a specialised piece of equipment called the Reformer.

The Reformer uses a moving carriage, springs, straps and a footbar to create resistance and support through different exercises. Depending on the movement, spring tension can be adjusted to increase or decrease the challenge as your strength and technique develop.

For men who regularly lift weights or play sport, the Reformer offers a different kind of challenge. Even if you're physically strong, controlling the carriage, maintaining alignment and engaging smaller stabilising muscles can be surprisingly demanding.

The benefits extend beyond resistance training, too. Reformer Pilates can help improve flexibility, balance, muscular endurance and coordination through a wide range of exercises.

At Club Pilates, you'll also experience equipment beyond the Reformer, including TRX, springboards and Pilates chairs. This gives you more variety and opportunities to progress than a Reformer-only workout.

Curious about the equipment? Read our guide to how Reformer Pilates works.

Pilates Exercises Men Will Love

One of the great things about Pilates is the variety of exercises available. Whether you want to strengthen your core, improve mobility or complement your existing workouts, there's plenty to explore.

Here are five Reformer Pilates exercises worth getting familiar with.

1. Footwork

Performed lying on the Reformer with your feet against the footbar, Footwork involves extending and bending your legs against spring resistance.

Muscles worked: Quadriceps, hamstrings, glutes and calves.

This is a great foundational exercise for developing lower-body strength, improving leg alignment and building control through the hips, knees and ankles.

2. The Hundred

The Hundred is a classic Pilates exercise involving rhythmic arm movements and controlled breathing while maintaining a stable core position.

Muscles worked: Abdominals, deep core stabilisers, hip flexors and shoulder stabilisers.

It's an effective way to challenge core endurance and breathing coordination, even if you're already comfortable with traditional abdominal exercises.

3. Rowing Series

The Reformer Rowing Series uses straps and spring resistance to challenge the upper body through controlled pulling and reaching movements.

Muscles worked: Upper back, shoulders, arms and core.

It's particularly useful for developing upper-body control, supporting shoulder mobility and building strength through the muscles involved in posture.

4. Long Stretch

Similar to a plank, the Long Stretch involves holding a strong, aligned position while controlling the movement of the Reformer's carriage.

Muscles worked: Core, shoulders, chest, arms and glutes.

This more advanced movement challenges full-body stability and requires significant control. It's best introduced with instructor guidance once you've developed a solid foundation.

5. Short Box Series

Performed while seated on a box placed on the Reformer, this series involves controlled spinal movements, including rounding, extending and side bending.

Muscles worked: Abdominals, obliques, back extensors and hip stabilisers.

It's an excellent way to challenge trunk control while working on spinal mobility, posture and coordination.

For more ideas, explore our guide to Reformer Pilates exercises from beginner to advanced.

Pilates Alongside The Gym Or Sport

You don't need to give up your current fitness routine to enjoy the benefits of Pilates.

In fact, Pilates can work particularly well alongside weight training, running, cycling and team sports by developing areas of movement that other workouts may not focus on as closely.

If you lift weights, Pilates can complement your training by improving core stability, mobility and control through challenging movements.

If you're a runner, Pilates can help strengthen supporting muscles, improve hip mobility and provide a lower-impact addition to your weekly routine. Learn more about how Pilates compares with running.

And if you play football, basketball, tennis or other sports, Pilates can support balance, coordination and the controlled movement needed during changes of direction.

Starting with one or two Pilates sessions per week alongside your existing training is a practical way to experience the benefits without overloading your schedule.

Give your body time to adjust, particularly if you're introducing unfamiliar exercises. Some muscle soreness is normal when starting something new, and our guide explains what to expect after a Pilates class.

Discover What Pilates Can Do For You

Pilates isn't about fitting a certain image or reaching a particular fitness level. It's about finding a way to move that supports your body, challenges you appropriately and helps you feel stronger in everyday life.

At Club Pilates, our instructors welcome men of all ages, backgrounds and abilities. With four class levels, a variety of equipment and signature formats including Reformer Flow, Cardio Sculpt and Suspend, there's always something new to challenge your strength, mobility and control.

Whether you're stepping onto a Reformer for the first time or looking to complement years of gym training, we'll help you find your place in our community.

Ready to give it a go? Explore our Club Pilates classes, find your nearest studio and book your free Intro Class today.

Is Pilates Good For Men?

Yes, Pilates is an excellent exercise option for men of all ages and fitness levels. It can help build core strength, improve flexibility, support posture and develop better balance and coordination. Whether you're a beginner or an experienced athlete, Pilates can be adapted to your body, goals and experience.

Will Pilates Build Muscle?

Pilates can help build muscular strength and endurance, particularly through the core, hips, glutes and smaller stabilising muscles. Reformer Pilates adds spring-based resistance to increase the challenge. However, if your main goal is significant muscle growth, Pilates generally works best alongside progressive strength training rather than replacing it entirely.

Is Reformer Pilates Hard For Men Who've Never Tried It?

Reformer Pilates can be challenging, even for men who regularly attend the gym. The controlled movements require balance, coordination and engagement of muscles you may not use as often. The good news is that classes can be adapted for beginners, with instructors helping you understand the equipment and develop confidence before progressing.

How Often Should Men Do Pilates To See Results?

Starting with one or two classes per week can help you build familiarity, strength and mobility, particularly if you're already active. If Pilates is your main form of exercise, two to three sessions per week may be appropriate. Results vary depending on your goals, consistency and experience, but regular practice is more important than pushing yourself too hard.

Can Pilates Help With Lower Back Pain?

Pilates may help some people manage lower back pain by improving core strength, spinal control and movement awareness. Its controlled, low-impact exercises can be adapted to different abilities, although not every exercise will suit every condition. If you have persistent back pain or an existing injury, seek advice from a healthcare professional before starting.