Is Reformer Pilates Low Impact Exercise?

Is Reformer Pilates a Low-Impact Exercise?

If you’re looking for a workout that strengthens your body without putting excessive stress on your joints, you may have come across Reformer Pilates.  Lately we have had a few new clients approach us asking if it is actually considered low-impact exercise? The answer is Yes.

What Does ‘Low-Impact’ Really Mean?

Low-impact exercise refers to movements that place minimal stress on your joints, especially your knees, hips, and ankles. Unlike high-impact activities such as running or jumping (think burpees in a PT session) low-impact workouts keep at least one foot on the ground or use controlled, fluid movements that reduce shock to the body.

These types of exercises are often recommended for:

• Beginners
• People recovering from injury
• Older adults
• Anyone looking to protect their joints while staying active
• Athletes for full body conditioning to elevate sports performance

How Reformer Pilates Works

Reformer Pilates is performed on a specialised machine called a reformer. It uses a system of springs, pulleys, and a sliding carriage to create resistance. Instead of relying on gravity or heavy weights that you need to hold in your hands, the reformer provides that ‘weight’ via smooth, controlled resistance that can be adjusted to suit your fitness level.

Exercises are typically done lying down, sitting, or kneeling, which further reduces pressure on the joints.

Why Reformer Pilates Is Low Impact

There are several reasons why Reformer Pilates fits into the low-impact category:

1. Controlled Movements
Every exercise is performed with slow, deliberate motion. This minimises sudden force and reduces the risk of injury.

2. Joint-Friendly Resistance
The spring-based resistance adapts to your strength and movement, rather than forcing your joints to absorb shock.

3. Minimal Weight-Bearing Stress
Many exercises are done in reclined or supported positions, taking pressure off the spine and lower body.

4. Focus on Alignment and Stability
Reformer Pilates emphasises proper posture and muscle engagement, which helps protect joints over time.

Benefits Beyond Low Impact

Being low impact doesn’t mean low intensity. Reformer Pilates can still be highly challenging and effective. Some of the key benefits include:

• Improved core strength
• Better flexibility and mobility
• Enhanced posture
• Increased muscle tone
• Injury prevention and rehabilitation support
• Remediating body asymmetry

Who Should Try It?

Reformer Pilates is suitable for a wide range of people, including:

• Beginners new to exercise
• Athletes looking for cross-training
• Individuals with joint pain or mobility issues
• Anyone seeking a full-body workout without high-impact strain

However, if you have an existing injury or medical condition, it’s always a good idea to consult a healthcare professional or a certified instructor before starting.

Final Thoughts

Yes, Reformer Pilates is a low-impact exercise, but it’s far from easy. It offers a unique combination of strength, control, and precision that delivers real results while being gentle on the body. Whether you’re easing into fitness or looking to complement other sports or fitness routines, it’s an excellent option worth considering. Many people choose Reformer Pilates as their ‘solo sport’ these days. You’ll find at our studio we run Guided Weights Training classes as well. Many clients combine both modalities. We also have specific Reformer classes which use hand weights (but this is a whole topic in itself which we can speak about when you visit us)!