Why Pilates Is Booming: The Expertise Behind Effective Practice

The tremendous growth phase that the online fitness market is currently experiencing is set to continue at a rate of 14.08% from 2024 to 2030, according to current market research. However, more recent reports provide updated figures for the fitness app market: Statista reports that the global fitness app market was valued at $4.4 billion in 2017 and is expected to reach $14.7 billion by 2026, indicating a significant growth trajectory. Due to an increase in health awareness more people realise that sedentary lifestyles lead to increased health risks. With the rise of exercise instruction on-demand content since the COVID-19 pandemic, it has never been more crucial for people to educate themselves with what is on offer. With the increasing choice of online platforms and on-demand streaming options beaming into your living room, there is no excuse not to stick to a routine of regular exercise and start reaping the many benefits it promises. If you are a stressed and overworked office worker, then Pilates can offer improved relaxation plus benefit your flexibility and strength, resulting in better posture and improved mood.

This blog article brings you some of the behind-the-scenes knowledge of the skills you should be prioritising in a Teacher when deciding to practice this growing trend, Pilates.

The Traditional Pilates Repertoire.

There are 34 original Pilates mat exercises that Joseph Pilates created. A mat certification program most likely has additional mat exercises well above the 50+ mark. Most of these programs will also include options for your Instructor to learn regressions and progressions for clients, adding even more understanding and tools.

The Reformer Teacher Training modules also vary in the amount of exercises taught. There are 38 Universal Reformer Exercises, and many Teacher training programs will provide more than 60+ Reformer movements from Beginner to Advanced and Super Advanced. Depending on the Teacher Training program your Teacher has undertaken, there can be huge discrepancies when it comes to add-ons and variations of the traditional exercises, not to mention the extensive creativity that has emerged with many other contemporary versions. The Classical Pilates repertoire is traditionally closely aligned with what Joseph Pilates and the Pilates elders based their teachings on. If you would like to delve a little deeper into the equipment involved, then I would recommend reading this extensive Study on Pilates published in the Sports Health Journal, in July 2011.

Additional Equipment and Props.

A comprehensive Teacher certification always includes additional equipment to the repertoire. Comprehensively certified Teachers must have gained more than 480+ study hours and hands-on experience at a Pilates Studio, to obtain a recognised certification. There are 53+ Cadillac (also known as Trapeze table) exercises, 35+ High Chair/Wunda Chair exercises, 20+ Spine Corrector exercises & Ladder Barrel options and several additional auxiliary equipment add-ons', found in Classical Pilates studios. These include the toe corrector, the foot corrector, the finger corrector, the ped-o-pull, the pinwheel and, among many others, the magic circle. If you have ever walked into a Mat Pilates Studio, or taken a class at your local gym or community centre, then you may have encountered additional props such as the gurdi ball, yoga blocks, resistance bands, a fitball and more.

The Importance of working with a Skilled Teacher.

Skilled Teachers will have spent several years practising themselves and also applying these teaching modalities to their clients to create effective movement sequences and grow an understanding of how these exercises serve a clients' goals. They will understand why the popular feet-in-straps series on the Reformer can be made a lot easier on the Trapeze Table, and for a beginner, the Step Barrel can be a wonderful way to learn these basics.

In another example, a Pilates favourite, the Teaser exercise, can be a difficult exercise for a beginning Pilates enthusiast. Your teacher will have just the right tool and spring setting on the Trapeze table to allow you to build the strength to accomplish this exercise. You will most likely learn the Upper Arms, Joe's breathing or Carola's breathing and then be swiftly moved on to the Step barrel or the Chair where the applied springs can assist you. If you are one of my readers out there who has achieved beautiful coordination and form performing the Teaser on the Reformer, I applaud you!

In-depth understanding of human anatomy and contra-indications to exercise.

While many Pilates Instructors have additional qualifications in health and exercise, fitness or dance, degrees in sports or health sciences or Physiotherapy, at the least, they will have a good understanding of and certifications that prove they understand how the body works and the muscle groups involved in creating efficient movement patterns. They will also understand how to apply strength training principles, such as progressive overload and specificity etc, to ensure clients get stronger progressively. Most Pilates teachers study human anatomy, physiology, posture and alignment. If you are interested in Clinical Pilates or Pilates to rehabilitate an injury, you may find a suitable hands-on Physiotherapist who is also trained in equipment Pilates. A private session with a Pilates teacher will allow you to cover more ground much faster as your practice will be tailored to your specific needs. Our bodies are designed to adapt and move in habitual ways, so if you are overcompensating for a particular weakness, your Teacher will offer general guidance on movement to ensure you are moving with the correct form and technique.

Knowledge about common Injuries.

While it is not a Pilates instructor's scope of practice to treat injuries, they do require an understanding of and study common injuries, their symptoms, and the precautions and contraindications of these injuries extensively. While a Pilates instructor is not a medical professional, working closely with one can be an invaluable part of a comprehensive health approach. Pilates teachers often collaborate with physicians, physiotherapists, and other healthcare providers, sharing observations that can contribute to a team-based strategy for supporting your recovery. This partnership allows for tailored programs that can complement medical treatments and help guide you through the rehabilitation process safely and effectively. For more serious injuries, always follow the medical guidance of your doctor or physical therapist while using Pilates as a complementary form of rehabilitation.

Pilates professionals design programs according to clients' needs, they will coach you and give you guidelines to ensure you are doing exercises that are appropriate for you. They are acutely aware of what you should be avoiding if you do have injuries and illnesses to prevent further injury. They can monitor your progress and gauge your abilities so they can advise you when you are ready to move up a level if you have mastered a particular sequence. Working one-on-one with a Pilates teacher can provide additional information to your Physician, as documenting your progress will enable them to cooperate effectively with your Physio.

Teaching skills and passion.

Just like rhythm and flow are achieved once you have been practising for many years, a skilful, effective, engaging and fun Pilates teacher emerges from years of teaching practice. It takes a lot of practice to perform these full body movements with grace and strength and I believe that is what makes Pilates so wonderfully addictive. I recall my very first Mat Teacher Exam back in the early 2000s when Pilates was gaining so much popularity in most gyms across Ireland. I always admired the graceful dancers who could so effortlessly transition through the sequence without a hitch. Luckily, I was able to master the strength element of most of the 34 exercises and ‘muscled’ my way through it. The attempt to execute these tough transitions gracefully, took so much out of my non-dancer Fitness Instructor body, the sweat dripping off me and panting breath sounds that were getting louder as the exam went on, were clear evidence that this was ‘no walk in the park’. My face was flushed and bright red partly from exhaustion while trying to maintain a facial expression that read: “Ya, I am flying through this like the swan in swan lake, no bother on me!’’. Luckily, we now have Studios with Pilates equipment options available that make it so much easier to learn these difficult advanced mat exercises.

A passionate Teacher will not just be able to perfectly demonstrate but also give you effective feedback and coaching, motivate and encourage you while providing verbal and tactile cueing. They ensure you exercise safely, oversee your progress and adjust your positioning, spot you when you are struggling, keep an eye on your end goal and assess and reassess your posture and ability.

Does the Research Stack Up? The Scientific Evidence Behind Pilates

Even though more research on the effectiveness of Pilates is constantly emerging, the evidence supporting its benefits is compelling.

Addressing Musculoskeletal Discomfort and Low Back Pain

A survey published in the Journal of Bodywork and Movement Therapies (2006) found that over 70% of the 177 participants had some form of musculoskeletal discomfort. Among these, 30% came to Pilates due to low back pain (LBP), with most aiming to improve their posture and flexibility . Another significant study published in the British Medical Journal (BMJ) examined Pilates' effectiveness for individuals suffering from chronic low back pain. This study concluded that Pilates had a beneficial influence when participants performed a variety of tailored exercises with a qualified instructor 2-3 times per week. Positive results, such as reduced pain and improved functional movement, were observed within 3-6 months .

Benefits for Athletes and Active Individuals

What about active individuals and athletes? Research shows that Pilates can be highly beneficial for this group as well. A study involving college baseball pitchers subjected to a 10-week Pilates program examined its impact on trunk stability, postural control, and throwing speed. The results indicated that Pilates improved athletic performance by enhancing the players' ability to activate deep trunk stabilizers and increasing their throwing velocity. This demonstrates that a stronger core can translate into more efficient power transfer in sports that require upper and lower body coordination .

Mindfulness, Relaxation, and Post-Pregnancy Benefits

Pilates is also sought out for its mindfulness and relaxation benefits. A study focusing on post-pregnancy women found significant improvements in post-maternal fatigue through Pilates at-home exercises. This research concluded that Pilates could enhance the health of both mothers and infants by reducing fatigue and improving overall well-being .

Choosing the Right Pilates Practice for You

Whether you plan to take Pilates at your local gym, join a Pilates studio, or practice online, it's important to be informed about your options. As a teacher with extensive experience, I have a few recommendations:

1. For Healthy, Active Individuals: A mat class at your local gym with a qualified instructor is a great way to start. Online on-demand classes can also introduce you to top teachers at your convenience. To take your practice to the next level, join a local Reformer or mixed-equipment Pilates studio—perfect for refining technique, progressing through the repertoire, and unlocking even greater strength and mobility.

2. Look for a Pilates studio with a full range of equipment, such as the Cadillac and Chair. These apparatuses provide support and progressive resistance/assistance, making it easier to build strength and mobility while mastering movements that may be more challenging on the Reformer.

3. For Less Active Individuals with Other Limitations: Equipment-based Pilates, such as using the Reformer, can provide significant benefits.

4. For Medical Needs: Pilates-certified physiotherapists can offer clinical Pilates, combining medical expertise with Pilates principles to aid recovery.

Importance of Instructor Training

It's crucial to ensure your Pilates instructor is well-trained. The Sports Health Journal concludes that “Pilates may benefit people of all ages and levels of conditioning,” and emphasizes that “The effectiveness of Pilates is dependent on the Instructor’s training” .

By understanding the research and choosing the right type of Pilates practice, you can make informed decisions that align with your fitness goals and health needs. Whether for rehabilitation, enhancing athletic performance, or simply improving overall well-being, Pilates offers a scientifically backed approach to movement and health.

I will leave you with two of my favourite quotes by Joseph H. Pilates. The reason I chose these two is because I can attest to them based on personal experience and the transformations I’ve witnessed in my clients over the years. “Change happens through movement and movement heals.” and “A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy callisthenics or forced contortion.”

Meet your Author:

Alice is a seasoned Pilates instructor with 20 years of experience in the fitness and wellness industry in Ireland. Certified by Balanced Body as a Comprehensive Pilates Instructor, she also holds qualifications as an NTC Personal Trainer and Exercise and Health Coach. Based in Galway, Alice teaches Reformer and Mat Pilates classes, and offers private equipment-based sessions using the Reformer, Cadillac, and other apparatus. She works with a wide range of clients, tailoring programs to individual needs — from office workers and recreational athletes. Before specializing in Pilates, Alice spent over a decade managing fitness facilities, giving her a broad understanding of both client care and the evolving fitness industry. Today, she brings that expertise to her teaching — offering a thoughtful, structured, and progressive approach to Pilates that meets clients exactly where they are.

Alice is passionate about helping people move well and move smart. Whether you're practicing at home or in the studio, her goal is to help you build a strong foundation, avoid compensation and overload, and experience how Pilates can truly support your everyday life.

References:

1. Johnson, E.G., Larsen, A., Ozawa, H., Wilson, C.A., & Kennedy, K.L. (2006). The effects of Pilates-based exercise on dynamic balance in healthy adults. Journal of Bodywork and Movement Therapies, 10(2), 159-165.

2. Latey, P. (2001). The Pilates method: history and philosophy. Journal of Bodywork and Movement Therapies, 5(4), 275-282.

3. Di Lorenzo, C.E. (2011). Pilates: What is it? Should it be used in rehabilitation? Sports Health, 3(4), 352-361.

4. Curi, M.V., Roschel, H., Ugrinowitsch, C., & Tricoli, V. (2009). Pilates-based exercise improves postural alignment and lower limb strength in elderly women. Journal of Bodywork and Movement Therapies, 13(2), 159-167.

5. Wells, C., Kolt, G.S., Marshall, P., Hill, B., & Bialocerkowski, A. (2014). The effectiveness of Pilates exercise in people with chronic low back pain: A systematic review. PLOS ONE, 9(7), e100402.

Disclaimer:

The content in this blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for guidance, especially if you have medical concerns or pre-existing conditions. While my classes are tailored to individual goals, life stages, and fitness levels, they are not intended for rehabilitation or medical treatment.