20 Pilates Myths & Truths

There’s clearly a lot of things we’re going to cover in this blog, considering we have a whopping 20 points to make here. Not all of them are so serious, but some may cause you to ponder a bit. Some might even lead you to curse my name for the stance I take, but I’d ask you to hold your horsies and just realize this is an opinion-based blog. I do not claim to be anything out of the sphere of influence of a regular Pilates instructor and forever student. With that being said it’s clear you could have differing thoughts on how I’ve approached some of the more controversial points listed. In the famous lyrics of a queen, Tina Turner in “Proud Mary”, we’re going to start this blog “easy” and “then we’re going to do the finish rough”. Let’s go!

1.    Lotion is your enemy: Overall Truth

I always tell people that Pilates is the reason why I’m so ashy. Am I putting off some personal responsibility to keep my gams hydrated? Sure. I’ll admit that whole heartedly. However, if you’ve ever accidentally slathered up a little too close to when you have a Pilates session, you’ll understand why I’ve gotten in the - albeit bad - habit of having dry legs. For those of you that may be newer to your practice, or perhaps you always wear long leggings and pants, lotioned-up legs can be an added challenge when you need to hold on for Open-Leg Rocker or when climbing up during Tree. When lotion is still on your hands, let’s just say your risk for slippage can reach a level of what I can only describe as thrill seeking. Of course, I’m mostly joking here, but in realistically speaking, lotion can make Pilates tough, so you probably would be best served holding off on it until long before or after your session. Planning is key! 

2.    Your hair needs to be all the way up or all the way down (top knot!): Overall Truth

Of course, there’s no actual rule to how to wear your hair in Pilates. There are unspoken rules that make your life easier (much like using lotion), though, and this one falls into that category. When you have longer hair, it’s important to keep it out of your face, so you can focus on the exercise. I’m having flashbacks of my dad essentially giving me a facelift and a helmet of hairspray in the 90’s for my basketball and soccer games, because he didn’t want me “fiddling with my hair” in the middle of the game. My advice here, is partially for the same reasons, but it’s also for comfort and alignment. Having your hair tied back to the middle of your head is going to create issues when lying supine (on your back). Considering much of the Pilates exercises are performed in supine, you really want to keep your hair on the top of your head, all the way down, or plaited/braided to where it lies flat. Trust me, this will save you and/or your instructor the annoyance of taking time to readjust your ‘do. 

3.    Pilates instructors don’t know how to count: Myth

This one really makes me laugh, and this is definitely a common joke amongst Pilates practitioners. As we all know, Pilates instructors obviously know how to count. It’s the keeping count that can be hard sometimes! I always joke with my clients that I can tell when I’ve gone over the acceptable amount of counts on an exercise by how many daggers their eyes are throwing at me. I’ve thrown some looks myself, although my “tell” is a certain smile that says politely “I’m f*in over this”. In reality, Pilates instructors get off count, because they’re: counting, observing, cueing, keeping rhythm, and making necessary adjustments. Even in a one-on-one setting, that’s a lot of keep up with, so you can imagine the added challenge of class! I can’t promise that all instructor’s motives are pure, but the vast majority are not doing it to make your life harder…at least not too much. 

4.    Heavier springs don’t necessarily mean harder: Truth

I love this one. If you haven’t read any of my other blogs where I talk about starting my Pilates career at a large gym, then it’s good to know that many of my coworkers were big muscular personal trainers. It was always a treat when we (the other Pilates instructors and I) were able to demonstrate this Pilates truth to – the guys mainly – who wanted to muscle through an exercise. Lighter springs or resistance can, in theory, be easier on some exercises (the Hundred, Frog presses, etc.), but I still argue that more control is demanded of you. Now, many exercises become indisputably harder when performed on lighter springs (Short Spine Massage, Long Stretch, Pelvic Lift, Side Splits & Front Splits – really anything where you may benefit from the springs adding stability and/or helping to pull the carriage closed). Less resistance oftentimes means that you have to do more of the work yourself, without the assistance of the springs. For those of you that are a little more advanced in your practice, I challenge you to do a reformer class on light springs to know what I’m talking about. It certainly ain’t easy!

5.    Small movements/adjustments are easy: Myth

Pilates is not known for big, explosive movements or moving heavy weights that make you feel like Atlas from Greek mythology. This had misled many people to the false conclusion that the smaller, more controlled movements of the Pilates method are not difficult. Proving this notion wrong is one of my great pleasures as an instructor. For instance, putting one of my personal trainer colleagues – let’s call him Don – on the chair for a Pull-Up on a lighter spring load and watching them attempt to muscle through it gave me the best sh*t-eating grin I could ask for. Trust me, this was not undeserved, as they were entirely too cocky about how “easy” that little movement had to be. In all seriousness though, so many of the exercises in Pilates do not require large movements, but rather small adjustments and activations to create the tension and the work that makes it hard. Don’t be fooled by someone who can “easily” lean entirely too far back during Short Box – Flat without shaking at all. They likely aren’t engaging the right muscles and are overly recruiting muscles that could lead to injury. Don’t be like “Don”.

6.    Many reps are not necessary to creating change: Truth

One of the things people are often surprised about when they experience Pilates for the first time is the amount of repetitions we do for each exercise. I can’t speak for all types of Pilates methods, but generally the reps per exercise are under 10 (maybe a maximum of 10 for some). This is intentional, as Pilates is meant to flow from one exercise to the next with well-thought out transitions in between. Therefore, it’s more about the quality of the movements and they lead one into the next, rather than the quantity. Joseph Pilates even stated, “A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics or forced contortions.” Moving your body in all directions with mindful control can be very effective without needing a great deal of repetition. Plus, if I’m being totally honest, this is great, because if you don’t like a certain exercise, just know that you won’t be doing it for too long! 

7.    Introductory exercises are easy: Myth

This one gets a big nope from me. I am of the belief that the more advanced you get in your practice, the more you need to revisit the basics. Why? The introductory exercises not only serve as the foundation to the advanced movements, but they should really be harder as you progress in your ability to make critical connections in your body. When you first begin your Pilates practice, your main focus is on your Powerhouse. As your experience grows, you are able to add in other variables that deepen the work like stronger connections in heel-to-seat, ribcage and scapula, inner thigh and seat (or sitz bones), breath with movement, as well as creating more length in opposition. The basic exercises evolve, and you are able to test your ability still, even as you learn to move more efficiently. 

8.    Advanced exercises are automatically hard: Myth

Just as introductory exercises are not inherently easy, advanced exercises are not automatically hard. It really depends on where your strengths and struggles lie. For example, the Roll-Up on mat (Pilates 101) has always been hard for me, but I’ve never had too much trouble with Rollover or Teasers – even on the reformer. I’ve seen clients who dread Side Sit-Ups in the Short Box Series, but love Snake on the reformer. With all the variations of movements and how to perform them, mixed with the aid or challenges that different apparatuses can bring, it’s not actually feasible to say that all advanced exercises must be harder than the foundational ones that precede them. 

9.    There is no such thing as a Pilates Body (at least not the way the term is used): Truth 

There’s not a lot to say about this one. Well, actually, there’s a ton to say about this, but it would really warrant its own blog post. I’m not going to mess around about this Pilates truth, because there’s no need to beat around the bush. There is no such thing as a “Pilates Body”, because everyone’s body is different and has different strengths/struggles. The benefits of Pilates are useful to everyone! That doesn’t mean every person can or should do every exercise (that would be inappropriate and irresponsible). Moreover, there is no appearance that fits the Pilates mold, even though the industry has made it seem so. The industry is wrong on this, and those that haven’t realized it are in for a rude awakening. Sorry, not sorry. 

10.You have to have equipment to do Pilates: Myth

One of the best parts about Pilates is that it can be done with absolutely no props or equipment. You only need your body and a somewhat soft surface to practice on. I worked out on the carpeted floor of my bedroom for a while after my cat threw up on my mat, and I actually preferred it. Of course, the use of apparatuses like the Reformer, Cadillac, Chair, etc. can be really beneficial (and fun!), but it is not necessary at all. Mat work is considered to be the foundation of Pilates, so there is unquestionably no shame in the game without equipment. 

11. Pilates is for women: Myth

For the people in the back, PILATES IS NOT JUST FOR WOMEN! It frustrates me to no end when I hear someone say this, because it truly is a disservice to everyone when preconceived notions based on stereotypes get tacked onto something so beneficial. The advantages as well as the challenges of Pilates can be equally felt by men and women. Normalizing seeing men in the studio (as both teachers and students) is exceedingly important, so everyone can feel comfortable and accepted in the Pilates space. Not to mention the all the male professional athletes that use Pilates to enhance and elongate (nice choice of words) their career. Now, let me take a minute to do some woosah breaths to come down from this one. 

12. Pilates equipment is intimidating and complicated: Truth & Myth

The truthful part of this statement is that Pilates equipment is intimidating. For a lot of people, this is just a fact. Pieces like the reformer, tower, and Cadillac look straight up medieval. I never blame someone for shying away from the looks of these machines if they are new to Pilates. HOWEVER (and this is big for a reason), the reality is that these apparatuses are not, I repeat, NOT complicated. You just need to get to know them! If you were to take apart most (if not all) these “machines”, you’d quickly find out that it’s just a bunch of springs. This is not to take away one little bit of the genius behind the creation of them. Mr. Pilates did say he was “50 years ahead of his time”, and I have zero argument there. My point is that learning to use the Pilates apparatuses is achievable to anyone, especially with some guidance. I actually have my clients begin learning how to change the springs and teach what the springs are for pretty early on, so that they are able to own their practice even more. Yes, the equipment looks crazy at first, but no, it is not actually complicated.

13. Pilates is expensive: Myth & Truth

Oh boy, this one is so subjective. What’s expensive to one person could be a drop in the bucket to another. Moreover, the importance you put on your Pilates practice and how often you’d like to take instruction will likely determine how you feel about the money you spend on it. To put it bluntly, Pilates can be as expensive as you make it. Mat classes tend to be cheaper than apparatus classes (there’s just more that goes into teaching with equipment and it requires more space). Classes are cheaper than privates, because you don’t get the same one-on-one personalized programming and attention in a class setting. The area you live in will often be a factor in the going rates of studios and instructors (NY or LA will probably have higher pricing than San Antonio, TX due to the rent prices the studio is on the hook for). A new studio or instructor could have lower prices or offer better deals than a popular, well established place or a seasoned instructor. Online classes and subscriptions could also be a more affordable option as opposed to a brick and mortar establishment (depending on the instructor, of course). What I’m getting at is, Pilates can no doubt pack a wallop to your wallet, but there are many options out there that can fit your budget if you’re wanting more bang for your buck. 

14. You have to have an instructor to do Pilates: Myth & Truth

I’ll keep this one short. No one can make you exercise in the way you want to or even need to. So, in that sense, you do not need an instructor to physically do Pilates. Now, if you want an enriching and educating experience, then yes you do need an instructor. I don’t just mean for newbies or Pilates students, because even instructors benefit from instruction. Most teachers dedicated countless hours of time, practice, testing, and research to get certified (it doesn’t stop there either – hello continuing education courses!). That wealth of knowledge should be utilized in whatever manner you are able to (see #13 on this list), which makes it a truth in my opinion.

15. Pilates is for dancers/gymnasts: Myth & Truth

Fun fact: Joseph Pilates actually disliked working with dancers and reportedly said they “ruin” his work. It’s hard to believe, since all the Pilates “elders” that trained under him and became bastions of continuing his work were dancers. Pilates, himself, was not a dancer, but he was in gymnastics. Even still, his purpose for creating his method was not to be for any specific group. He truly believed that practicing Contrology – the actual name of his method – was beneficial to everyone. Therefore, it is true that Pilates is for dancers and gymnasts (it’s for anyone who wants to do it, after all), but it becomes a myth when it is thought to be onlyfor them. 

16. You have to be flexible to do Pilates: Myth

Pilates can seem pretty daunting if you are not very flexible. I get it, and I’ll be the first to admit that Pilates is easier when flexibility is not an added challenge. What may seem like a simple task to some can feel like contortion to those that are tight. With that being said, for those that struggle with flexibility, Pilates is actually a great remedy – even when it feels like the bane of your existence. 

17.You have to be in shape to begin Pilates: Myth

My heart genuinely breaks when I’ve been told by prospective clients that they are not in shape enough to do Pilates. It feels like a failure, not just for me personally, but for the Pilates/fitness industry as a whole. Unless your doctor has explicitly given you instructions to avoid Pilates, there are NO prerequisites to starting a Pilates program. NONE. This is not to be confused with finding the class or instructor that is appropriate for you and your working level. Much like other forms of exercises, Pilates is scalable. A well-trained instructor will consider your goals and meet you where you are at in that moment.

18. Pilates is just like Yoga: Myth

Joseph Pilates used many forms of exercise and his own experience of strengthening his body through childhood illness to guide the creation of his unique method. Yoga was one such influence. However, gymnastics, martial arts, ancient Greek philosophy on fitness, and naturopathy inspired him as well. Why do people specifically confuse Yoga with Pilates, then? Perhaps it is the emphasis on the mind-body-spirit connection, or it could be that both use stretch with strength. Regardless, they are not the same, and hopefully as people learn more about Yoga and Pilates, the two respected practices will be more easily distinguishable from one another. 

19.Pilates alone is sufficient for weight loss: Myth Overall, Some Truth

Ok, this is a controversial one. Weight loss is such a subjective topic, and there are so many factors that contribute to a healthy weight loss strategy – for example, diet is the main key to successful weight loss. Therefore, I’m going to tread lightly, while still trying to give it to you straight. Pilates can help with weight loss. It involves weight-bearing movements (typically body weight rather than external weight), therefore it does challenge the muscles to build strength. Moreover, there are different types of Pilates classes, or different ways to do Pilates, so it is difficult to make a blanket statement about the efficacy of Pilates on weight loss. However, if we are talking about classical Pilates (meaning the exercises that Joseph Pilates laid out and the manner in which they are performed), I think this is a myth. This absolutely does not mean that the benefits of a Pilates program should be written off of a comprehensive health and weight management plan. I am just of the opinion that studios that tout weight loss as one the top advantages to joining Pilates are full of it. There are SO many reasons to do Pilates for your health, but I feel the fitness industry’s often myopic stance on weight loss has infiltrated Pilates, which has led too many businesses and instructors to make false promises about the results they can deliver.

20. There is only one way to practice Pilates: Myth

This one is definitely a myth, but has also been a fairly hotly debated topic in the Pilates world for some time now. As a matter of fact, there is a plethora of options to choose from when it comes to Pilates these days: classical, contemporary, hot Pilates, HIIT Pilates, mat, equipment, gyrotonic, megareformer, suspension, etc. As Pilates has grown in popularity over the decades, the question of whether or not Classical Pilates (the same exercises and in the same order as Joseph Pilates laid out) is the one true method has been brought to the forefront. Furthermore, if it is not the only way, how far can you stray from the original path before the exercises can no longer be considered “Pilates”. Personally, I am classically trained, BUT I really love incorporating contemporary practices, props, and ideas into my programs. Ask the next person, you get a different answer to some degree. Everyone is going to have their own personal opinion and biases, so your best bet is to try out different methods to see what works best for you.