Can You Do Pilates at Any Size? (Yes, Here’s Why)

A ‘Pilates body’ is simply a body doing Pilates, regardless of size and shape.

Even in this age of body positivity and health at every size, there are still people perpetuating harmful diet culture and making sweeping generalizations about some body types. And when you least expect it, it can pop up on your very own screen.

If you engage in social media, you may have come across a recent controversial TikTok video of an influencer ranting about people with larger bodies taking and instructing Pilates classes. Her controversial take? People who take Pilates classes shouldn’t weigh more than 200 pounds, and Pilates instructors should maintain a certain physique.

The since-deleted video has garnered a lot of attention and sparked a larger conversation about size inclusivity. Here’s why anyone — regardless of their body shape or size — can not only do Pilates, but benefit from it in ways that have nothing to do with appearance.

Why People of All Body Sizes and Shapes Can Do Pilates

While Pilates is a challenging workout, it’s not reserved for any one group of people. Pilates instructors want you to know that it’s for everyone, and what you may have come across online couldn’t be further from the truth.

What was said in the viral TikTok video is contrary to the very foundations of Pilates, says Jessica Schatz, a certified master Pilates instructor in Los Angeles. “Pilates is a system built around function, not appearance,” Schatz says. She cites the six principles of Pilates: concentration, control, centering, precision, breath, and flow. “Within those, you don’t hear any mention of a six-pack or a dress size.”

The video has reached many Pilates instructors, many of whom find it blatantly exclusionary and not only inaccurate, but harmful. “Let’s be clear — anyone can do Pilates,” says Laressa Mems, a master Pilates trainer at Club Pilates in the Detroit metro area. “In a society that often emphasizes appearance, it’s easy to lose sight of the true foundation of Pilates.” While some people may notice physical changes from Pilates, the heart of the method isn’t about aesthetics but about how you feel, Mems says.

So, how did this message get lost or forgotten? “Unfortunately, the modern image of a ‘Pilates body’ has been shaped by media and marketing that often highlight thin, able-bodied individuals,” Schatz says. “This creates a false narrative that Pilates is only for the lean and already fit, but it’s about how you move, feel, and function — not how you look.”

If you need further evidence, consider how Pilates originated. “Joseph Pilates developed this system to help rehabilitate people who were injured and ill,” Schatz says. Among its other benefits, it’s still used to this day to help people rehabilitate and recover from injuries, she adds. Pilates is also beneficial for increasing strength and flexibility, strengthening the mind, improving posture and balance, and building confidence — none of which have to do with looks or size, Schatz says.

5 Tips for Starting Pilates if You Have a Bigger Body

Someone’s body shape or size doesn’t determine whether they can do Pilates, though some slight modifications may help circumvent any limitations. “One of the things I love most about Pilates is its adaptability,” Mems says. “Truly everything in Pilates can be adjusted to accommodate individual needs.” Here are some ways to tailor your Pilates practice.

1. Choose an Inclusive Pilates Studio

Pilates is inherently inclusive, but it doesn’t hurt to do your due diligence. “It’s essential to find the right teacher and the right class,” Schatz says. “I always recommend asking questions before enrolling and doing your research.”

Visit the Pilates studio you’re considering and ask questions or read online reviews, and check out their social media accounts to see if their messaging aligns with your values and needs. For example, you can ask if the instructors have experience training people with bigger bodies and are able to provide modifications or variations of exercises. Going in person allows you to suss out the vibes and see if the place feels open and welcoming.

This advice resonates with Mems personally. “I’m a Black woman and I’m not a size 2,” she says, speaking of her own experience. She, too, has struggled with the fear of judgment, but finding the right studio has made all the difference. “I found a welcoming and inclusive environment at Club Pilates — a place that encouraged me to grow and thrive,” Mems says. If you have concerns about stepping into a gym or workout studio for the first time, know that it’s normal, but there are ways to reframe common fears.

2. Communicate With Your Pilates Instructor

If you’re unsure what to expect at your first Pilates class, here’s a preview. “You’ll be greeted by an instructor who’s there to support you every step of the way,” Mems says. “Our job is to ensure you feel as comfortable and confident as possible.”

Although Pilates instructors are trained to guide you, they ultimately don’t know how you’re feeling unless you communicate with them. “If you have a larger body and want to feel more comfortable in class, the most important thing you can do is speak up,” Mems says. “Let your instructor know if something feels uncomfortable, painful, or confusing.” They can recommend alternative positions, modifications, and even tools that deliver the same benefits.

3. Modify Some Exercises and Movements

Pilates is a low-impact, resistance-based movement, Schatz says. But don’t let that fool you — prepare to be challenged. You should also prepare for some modifications when needed.

“All Pilates studios are equipped with tools and techniques to support diverse body types,” Mems says. And they’re all designed to be adaptable, she adds. But modifying an exercise doesn’t mean it’s any less effective. In fact, it’s the opposite.

“Modifications can make your Pilates experience more comfortable and more effective,” Mems says. For example, if lying flat on your back isn’t comfortable, Mems suggests a wedge to create an incline. There are also standing variations of most lying-down exercises, yet they still target the same muscle groups, Mems says.

It may also help to know that you’re not the only one who needs a little personalized adjustment from time to time. A variety of people take Pilates classes and require variations for a plethora of reasons. For example, people with back issues, people recovering from injuries, people with movement disorders, and so forth need modifications, Schatz says.

4. Adjust the Springs on Your Pilates Reformer

Even if you attend Pilates classes regularly, it can seem like no two classes are the same because of the sheer amount of equipment and exercises that exist. Whether you take Pilates classes on the mat or a machine, such as a Reformer or Megaformer, there’s something available for everyone to get a good workout.

Instructors will recommend how many springs (coils that add resistance and support on the Reformer) to use for each movement, but you may need to find the adjustment that works best for you. Using more springs adds resistance, which sounds like it would increase the difficulty, but it may actually offer more support to those who need it. “In many cases, using heavier springs provides the stability needed to move safely and confidently,” Mems says.

5. Take the First Step

Going to a new workout class can be intimidating for anyone. “Stereotypes can discourage people from trying something that could genuinely help them feel better in their bodies and in their lives,” Schatz says. Imagine delaying trying Pilates and later realizing you’d been missing out on something you love all along. Instructors are confident that you’ll feel different once you’ve taken the first step.

“The real challenge lies in getting people who feel self-conscious about their bodies into the studio in the first place,” Mems says. “Once they step through the door, even just once, they can begin to experience how supported, comfortable, confident, and empowered they can feel through this movement practice.”

When you give Pilates a try and find a studio that welcomes you, you may find that the online chatter is exactly that.

The Wrap-Up

Pilates has been around for about a century, but it’s seen a recent surge in popularity. It’s inherently inclusive of anyone and everyone because it focuses on how you feel, not how you look. Seek out a studio that feels welcoming to you. Ask for support from your Pilates instructor, and try suggested modifications to make some of the exercises and movements more comfortable.

Click here to read this article as originally featured in LoseIt