Can Reformer Pilates Help you Lose weight

It’s one of the questions we get asked most at BAYSE, and it’s a fair one. You’ve seen the studios, you’ve seen the Reformers, and now you’re wondering: is this actually going to help me shift some weight, or is it just a fancy stretch class?

The short answer is yes, but the full picture is a bit more interesting than that. Let’s break it all down.

What Actually Happens to Your Body During a Reformer Pilates Class?

Reformer Pilates uses a spring-resistance machine to challenge your body through controlled, full-range movement. Unlike a treadmill or a spin bike, it’s not about cranking up speed; it’s about making your muscles work harder with every rep.

During a typical BAYSE session, your body is constantly engaging multiple muscle groups at once. Your core, glutes, legs, and upper body are all being recruited, often simultaneously. That kind of full-body demand burns more energy than isolated exercises, and it builds lean muscle which is where things get really interesting for weight management.

The Science Bit: Muscle Mass and Fat Loss

Here’s something worth knowing: muscle tissue burns more calories at rest than fat tissue does. Research published in the American Journal of Clinical Nutrition has consistently shown that increasing lean muscle mass raises your resting metabolic rate, meaning you burn more calories even when you’re not working out.

Reformer Pilates is particularly effective at building and toning lean muscle because of the spring resistance. You’re not heaving heavy weights around (which can lead to injury or burnout), but you are consistently loading the muscles in a way that encourages growth and definition. Over time, this shifts your body composition, less fat, more muscle, even if the number on the scales moves slowly.

A 2021 study in the Journal of Bodywork and Movement Therapies found that regular Pilates practice significantly reduced body fat percentage and improved body composition in participants over a 12-week programme. The results were particularly pronounced in the abdominal region, great news if that’s a focus area for you.

How Many Calories Does a Reformer Class Burn?

This varies depending on your weight, fitness level, and how hard you push, but generally speaking, a 50-minute Reformer Pilates class can burn anywhere between 250 and 450 calories. That’s comparable to a moderate-intensity cycling session or a brisk run.

And because Reformer Pilates is low-impact, you’re far less likely to be sidelined by injury. Consistency is everything when it comes to weight loss and a class you can actually do three or four times a week will always outperform a high-intensity workout you can only manage once.

It’s Not Just About the Calories

Weight loss isn’t purely a numbers game, and Reformer Pilates targets several factors that go well beyond the calorie burn:

• Cortisol and stress: Chronic stress raises cortisol levels, which has been linked to increased fat storage particularly around the midsection. Pilates has been shown in multiple studies to reduce cortisol and promote a calmer nervous system, making it easier for your body to regulate weight naturally.
• Improved sleep: Poor sleep is one of the most underrated drivers of weight gain. Research in the journal Sleep Medicine Reviews found strong links between sleep deprivation and increased appetite and fat retention. Regular Pilates practice has been associated with improved sleep quality.
• Better posture and body awareness: Reformer Pilates improves how you carry yourself, which over time makes other forms of exercise more effective and reduces the risk of injury.
• Mindful eating habits: There’s evidence to suggest that the mindfulness component of Pilates, the focus on breath and body awareness, can have a positive knock-on effect on how people relate to food and hunger cues.

How Often Should You Go?

For weight loss, aim for 3-4 sessions per week. This gives your body enough stimulus to adapt and build lean muscle, while allowing adequate recovery. If you’re new to it, start with 2 sessions a week and build up there’s no rush, and your body will thank you for easing in gradually.

At BAYSE, we offer a flexible timetable across all of our studios including locations in Wilmslow, Bolton, Stafford, Stockton Heath, Altrincham, and our newest openings in Stoke-on-Trent and Liverpool. So fitting sessions around your schedule is genuinely easy. We’ve built our class programmes to suit all levels, so whether you’re a complete beginner or a seasoned mover, there’s a place for you on the Reformer.

Pair It With the Right Habits

Reformer Pilates works best as part of a broader approach to health. That doesn’t mean you need to overhaul everything overnight, but a few small habits compound quickly:

• Prioritise protein: It supports muscle recovery and keeps you fuller for longer. Aim for a palm-sized portion of protein with each meal.
• Stay hydrated: Even mild dehydration can affect energy levels and performance during class. Bring water.
• Get your steps in: Reformer Pilates builds strength, but adding daily movement, even just walking, helps with overall calorie balance.
• Be patient with yourself: Sustainable weight loss takes time. Focus on how you feel, stronger, more energised, sleeping better and the physical changes will follow.

 

New to Reformer Pilates? Start Here

If you’ve never tried Reformer Pilates before, we’d recommend having a read of our Ultimate Guide to Reformer Pilates — it covers everything from what to expect in your first class to how the equipment works and why it’s so different from mat Pilates. It’s the perfect starting point.

And if you’re ready to give it a go, we’d love to see you on the Reformer. BAYSE was built to be a space where everyone feels welcome — no intimidating gym vibes, no experience required. Just beginner-friendly Reformer Pilates in a studio designed to make you feel good from the moment you walk in.

The Bottom Line

Can Reformer Pilates help you lose weight? Absolutely. It builds lean muscle that boosts your metabolism, burns a solid amount of calories per session, reduces stress, and supports better sleep, all of which are key contributors to healthy, sustainable weight management.

It’s not a magic fix, and no form of exercise is. But as a consistent, enjoyable, and genuinely effective workout that you can stick to long-term, Reformer Pilates is one of the best tools in the box.

Your first class at BAYSE is free. What have you got to lose?