Reformer or Mat Pilates?

Reformer group class in action. Clients doing the mermaid exercise.

With all the options today, it is surely a tough choice for clients. What is the best to do? Reformer or Mat Group classes?

Well, the answer is not that straight forward, results will depend on the teacher's teaching style and the specific repertoire used for the specific class in question. Other tools used, like weights, balls and bands also become a consideration when comparing mat groups to reformer groups. And then you have to look at the clients' skill level in the chosen technique. Can they work hard all through the class, or are they still figuring things out?

Firstly you need to consider your specific needs and goals. Do you want to gain more flexibility, more strength, more bone density or relief tension and stress? We know that any exercise or movement practice will contribute towards these benefits, not only Pilates classes. But where Pilates stands out is in the balanced and low impact nature of the movements. It becomes a power tool in injury prevention and makes it one of the easiest exercise forms to commit to with a low sports injury risk to new clients. Both Reformer and Mat classes have these properties and can be tailored to your specific needs (and with a skilled teacher) even in a group class.

During my studies into clinical Pilates and various rehabilitative exercise methods I came to the assumption that the best thing for the body is change. It is better for your posture to do different things and not get stuck in the same repetitive movements. Constant repetition can be great for motor skill learning and definitely has its place, but it also has its own habitual movement patterns that become a problem later on. I am not saying don't play tennis once a week! I am saying don't only play tennis once a week, also try to swim once a week. Or do something different that requires different coordination and use of your body and limbs. This way you will keep surprising your body and become more agile and injury resistant. Both Mat and Reformer classes can surprise your body!

It has often happened to me that a client transitioning from mat groups to reformer groups comment that the reformer class was much easier than their usual mat class. There is a lot to unpack here. Firstly - although many elements transfer your skills between mat Pilates and Reformer, you are still a beginner in Reformer. Where you might be on a more advanced level in a mat class due to years of practice. Believe me, once you have done reformer classes for the same length of time, your practice will be more advance and the experience very different. But there is some truth in the 'easier' experience because the reformer does help your body in some instances. It can make lunges and planks and some other body positions much easier than on the mat due to the bed supporting you. But note that the springs can have the opposite effect too and make movements much harder, or nearly impossible as you will soon find out if you practice Reformer more regularly! Secondly, when you start in reformer groups, you will typically start with a beginner resistance so that you can slowly progress over time. A few months from now, you will be working with harder resistance to build strength and lighter resistance for core work and the experience will become much more intense. But the key is to build slowly like in any other sport or physical activity.

I always suggest clients wait at least 10 classes before making up their minds about joining a new reformer or mat group class. And this is for two reasons. The first being that you need to get used to the new teachers teaching style and approach to Pilates. Their teaching methods could take a few tries before you get the just of the movements. The second reason being motor skill learning, you first have to learn the new movements in your body and practice it with your nervous system till the point of being comfortable and confident in the movement before you will start working wih good technique that will lead to better results - and this takes time. Allow yourself the time to progress at your body's pace. Remember that physical fitness cannot be acquired in any other way than spending time doing your chosen activity. You can't make up your mind about it, you have to physically do it and then see what results it brings you.

But say for instance Sandy, with experience in both mat and reformer Pilates, that moves well and has the skills to do either class at intermediate level, needs to choose between joining a Mat or a Reformer group in the same time slot. Which one will be the better choice?

I would suggest her to opt for the Reformer class. My main reason being that you can do everything you can do on the Mat on the Reformer, except for rolling exercises. My second reason being that with the reformer you have the added benefits of constant resistance work. And the benefits of regular resistance work is unparalleled.

But this does not mean I think that Mat work should be replaced by the Reformer. The Mat work is excellent for stamina, strength, core work, full body work and clinical training and much more. It should also be practiced regularly. If Sandy was a beginner, not able to use a spring setting with high resistance and still navigating her way around the Reformer, I would suggest she rather opt for the Mat class where she can work harder and practice her general Pilates skills to apply when she is on the reformer next.

At the end of the day, the benefits we get from regular exercise are the benefits we got for the classes we actually attended. Classes that fits into your schedule and budget, that you look forward to attending and that leave you feeling satisfied and accomplished.

The best class is the class you have already done! It has in a sence 'banked your credit'. And will help you see results, weather it was a reformer or a mat class is irrelevant for most people as the nuances are not really significant. It is more important to do a physical activity and stay active than any other factor that can come up in discussion.