• What should I wear for training session?

Wear comfortable, close-fitting workout clothes, so the trainer can more easily observe how you move and correct you. Training is with socks or bare feet, not with sneakers or other types of shoes.

  • Is there anything else I should bring to my training session?

It’s good to bring a towel and a bottle of water, but it’s not absolutely necessary.

  • Should (or must or may) I eat or drink before my training session?

You shouldn’t eat during the two hours before your session. If you must, then eat something light.

The hour before your session, you should drink a few sips of water. Don’t drink too much, otherwise your might have to take a break during your session, which could interrupt your flow. Of course, if that does happen, simply take your break as quickly as possible.

  • Do I need to warm up before the training session?

No, the program is structured so that it is not necessary to warm up before your session.

  • Will I lose weight as a result of practicing Pilates?

Basically, no. Weight loss can occur when the student is very advanced and able to move smoothly through the workout. Such workouts are also used for endurance training.

However, the tissue is tightened, the muscles are strengthened, and the body builds more muscle tone. As a result, the basal metabolic rate is increased and you burn more calories. You posture, appearance, and well-being improve.

If weight loss is your goal, consider combining your Pilates training with endurance training (for example, swimming, running, or cycling) and a sensible diet program.

  • For which age group is Pilates appropriate?

Pilates is suitable for all ages and offers suitable exercises for every fitness level. The Pilates program can be modified and adapted for all individual needs.

  • I don’t exercise very much. How fit do I have to be to start with Pilates?

You can start with Pilates at any time. There are no specific requirements needed. The comprehensive Pilates program includes plenty of exercises for beginners. You’ll see progress fairly quickly with regular training.

  • May I also train when I have knee, neck, or back problems?

Yes, but only after prior consultation with a doctor. It is best to start first with private lessons, so that the trainer can modify the exercise according to your problems. And, tell your trainer when you have problems or an injury!

  • Is the Pilates equipment comparable with normal fitness equipment?

No. The main difference is that training with the Pilates equipment can be customized to the individual. It offers a huge variety of exercises and many modification options. The movement sequences are organic and fluid. It's not about training isolated muscle groups; it’s always about training the whole body.

  • Is Pilates similar to yoga?

Although both Pilates and yoga share similar objectives such as strengthening, breathing, flexibility, and concentration, the execution and the exercise repertoire are different. When you go into a yoga position, you then work to maintain it and go deeper. In Pilates, it’s the dynamic movement through positions and the flow of movement that are important. Additionally, in (Eastern) yoga there is a spiritual goal that doesn’t exist in Pilates.

  • Is Pilates more a wellness program than a sport?

Pilates can fill a lot of exercise needs including careful and gentle exercise that’s required during pregnancy or after an injury. It can also be a strenuous workout for athletes. If done correctly, Pilates is a full workout that trains the whole body evenly. You’ll probably be sweaty after a Pilates workout, but you won’t ever be exhausted or tired. Instead, you’ll be refreshed and full of energy.

  • Is Pilates good for men or is it only women?

Pilates is an excellent training for men, even if the media has created the impression in recent years that Pilates is only for women. In fact, there’s nothing in Pilates that’s meant just for women. The founder of the method, Joseph Pilates, was, after all, a man. His method kept him fit until he died at 87 years old.

  • What is a Pilates mat workout?

It’s the floor exercise of the Pilates method that also incorporates the Pilates TRIADBALL™, Thera-Bands®, magic circles, and small weights. Training is on soft mats and conducted in a group, duet, or privately. The trainer leads the exercise program with a clear sequence. The goal is to train the whole body with a special emphasis on the core muscles (the "Powerhouse").

“Quality of movement": Instead of repeating exercises often and imprecisely, the Pilates mat workout focuses on performing a few repetitions precisely, and on coordination, control, and variety.

  • What results can I expect from Pilates mat training?

Depending on the intensity, frequency of training (for example, practicing 2-4 times a week) and the focus of the trainer, you can expect to see significant improvements in your posture, body awareness, health issues (such as a reduction in tension and back pain), muscle strength (and the tightening of the tissue), stamina, coordination, and flexibility.

  • What happens during a Pilates session?

A classic Pilates mat class begins either standing or lying down immediately in the supine position (with legs raised in the so-called "constructive rest position" or relaxed with legs straight). The training program starts with preparatory exercises consisting of breathing exercises, relaxation exercises for the lower back, and exercises that activate the core muscles. Then you go into the "100s," a classic respiratory and abdominal muscle exercise that’s done in the beginning of a Pilates routine. The exercise sequence that follows provides a clear structure aiming at training the whole body.

Exercises for the back, abdomen, and sides are done on all fours and standing up.
Depending on the level of the class, the pace and focus may vary. At the beginning, the trainer focuses more on the precision and self-awareness of the exercises. Later, the pace, "flow" (the seamless transition from one exercise to the other), and the intensity of execution become more important.

  • How do I know that the exercises are good for me?

Listen to your body. The training can indeed be very exhausting, but you should feel refreshed and full of energy after the session. Many people also feel taller and straighter. "No pain no gain" does not apply to the Pilates workout. Although the exercises are demanding, you should never feel pain during or after training!

  • What makes a good Pilates Studio?
  • Qualified trainers who educate themselves on a regular basis. Some studios also offer training for their team and invite external experts. For certification guidelines, see the website for the Pilates Association of Austria at www.pilates-verband.at.
  • Friendly, individual service and advice. Reliability of the trainers and the curriculum.
  • Transparency in a studio. Have all trainers completed training? When Pilates students train in the studio, customers should be informed and prices should be adjusted appropriately.
  • Hygiene. Are the mats sprayed after the hour? Is the studio is clean?
  • Quality of equipment.


  • Can you train alone on the Pilates equipment?

You can and should train on the equipment alone only when you are very advanced; that is, when you have internalized the Pilates principles, you know the exercise sequence very well, and you’re very familiar with the equipment. Finally, you may train alone on the Pilates equipment only after having talked with the studio management.

  • Are there different levels of Pilates training?

Most Pilates studios offer at least two levels ("Basic" for beginners and “Intermediate” for advanced) and introductory lessons for newcomers.