The Soho: Original

Frequently asked questions

• Can you do reformer Pilates when pregnant?

  Yes. Pilates is safe during pregnancy when practiced correctly, and reformer Pilates can actually be more approachable during pregnancy than mat work, thanks to the use of straps and a foot bar that provide options to hold on and maintain balance as the bump grows.

  That said, modifications are essential. Exercises involving lying flat on your back should be avoided or modified after the first trimester, as this can restrict blood flow to the uterus. Deep twists, strong flexion, and hyperextension should also be avoided.

  It's important to consult your healthcare provider before starting or continuing. If you'd like to do Pilates throughout pregnancy, our On Demand platform has specific antenatal and postnatal classes for you.
  
  

• Is Pilates resistance training?

  Technically yes, although some purists will say no. It uses bodyweight as resistance (or the reformer springs). Although it's common to add small weights to Pilates workouts, they aren't massive and certainly won't help you build massive guns via progressive overload, like a barbell might.

  One advantage Pilates has over many other forms of strength and resistance training is endurance and full-body connection.

  In short: Pilates is a form of resistance exercise that builds functional strength, endurance, and body control, but it doesn't deliver the same progressive overload as traditional weight training.
  
  

• Does Pilates build muscle?

  The short answer is yes, but, but not massive ones!

  The long answer is: Pilates is solid at building muscular endurance and can improve strength if you challenge yourself enough, but it can be more limited at building muscle mass or size.

  Pilates builds endurance, strength, and flexibility simultaneously, resulting in muscles that are supple and lean and a body that's well-connected. For those looking to build significant muscle size, combining Pilates with traditional strength training is the most effective strategy.
  
  

• How many calories do you burn in Pilates?

  We can't give a single answer to this question as there are so many things it depends on! Your weight, the type and length of class, the intensity level; but rest assured you're getting a decent workout!

  Reformer Pilates generally burns more calories than mat Pilates because of the added resistance and continuous movement patterns. It's worth noting that Pilates also builds lean muscle, which increases your resting metabolic rate—meaning your body continues to burn more calories even after the workout ends.
  
  

• Is a reformer worth it compared to studio classes?

  It depends on your lifestyle and how often you plan to use it. 

  Studio classes can be a great way to learn, but they require ongoing bookings, travel, and cost per session. 

  A home reformer gives you the flexibility to train on your own schedule, with guided programmes available whenever you need them. For many people, this makes it easier to stay consistent, which is where the real benefits come from. 

• How much space do I need for a reformer?

  Most reformers are designed to fit within a standard room and can be used in a spare room, garage, or living space. 

  We offer options designed for home use, including foldable models that can be stored when not in use. 

  If you’re unsure, check the product dimensions on the product page or get in touch; we’re happy to help you find the right fit for your space. 

• Will I actually use a reformer at home?

  This is one of the most common questions, and it’s a valid one.

  Consistency comes down to how easy it is to get started. With a reformer at home, there’s no travel time, class schedules, or barriers to entry, which makes it easier to build a routine. 

  This is why we designed comprehensive on-demand programmes that meet you wherever you are. They include a range of experience-levels, session lengths, structured programmes, and guidance to help you stay consistent over time. 

• What’s the difference between mat Pilates and reformer Pilates?

  Both mat Pilates and reformer Pilates focus on core strength, control, and movement quality. 

  Reformer Pilates uses a machine with springs and pulleys to provide adjustable resistance and support. This allows for a wider range of exercises, and can make movements more accessible or more challenging depending on your level. 

  Reformer Pilates may be a good option if you: 

  • want more support when learning technique  
  • are returning from injury or working within a limited range of movement  
  • prefer guided, structured workouts  
  • want to progressively increase resistance over time  

  Mat Pilates can still be highly effective, but the reformer offers more versatility and progression, particularly for at-home training. 

• How often should I do reformer Pilates?

  This depends on your goals, but most people see benefits from doing Pilates 2–3 times per week. 

  If you’re looking to build strength, improve mobility, or create a consistent routine, you may choose to do shorter sessions more frequently. 

  One of the advantages of having a reformer at home is flexibility; even 10–20 minutes can be effective when done consistently. 

• I’ve never done Pilates before, how will I know I’m doing it correctly?

  If you’re new to Pilates, you’re not alone; many of our customers start from scratch and quickly come to learn and love their Pilates practice. 

  Our Freedom On Demand programmes are structured to guide you step-by-step, starting with fundamentals and progressing over time. Each session includes clear instruction, cues, and demonstrations to help you understand proper form and technique. 

  We also offer complementary virtual onboarding sessions with our founder, Cath Julius, a physiotherapist with over 25 years’ experience. 

• I have an injury or specific condition—is Pilates suitable for me?

  Reformer Pilates is generally low-impact and can be suitable for a wide range of injuries and conditions, depending on your individual needs. 

  Our Freedom On Demand programmes are designed by physiotherapists, with a strong focus on safe movement, control, and progression. Many people use reformer Pilates to support rehabilitation, improve mobility, and rebuild strength. 

  If you have a specific injury or are unsure where to start, we recommend speaking with your healthcare provider before beginning, or starting with a beginner or condition-specific programmes. 

• Is Pilates safe during pregnancy?

  Yes, with the right guidance, Pilates can be a safe and effective way to stay active during pregnancy. 

  As part of Freedom On Demand, we offer an antenatal programmes developed by women’s health physiotherapists. It includes both guided classes and educational content to help you move safely and confidently throughout each stage of pregnancy. 

  As with any exercise during pregnancy, it’s a good idea to check with your lead maternity care provider before starting.