Staying active is one of the most important things you can do for your long-term health – especially when you hit 50. But not all forms of exercise feel approachable or supportive: especially when you might be dealing with joint pain, reduced flexibility, or a lack of confidence when it comes to working out.
That’s where reformer Pilates comes in – and why Pilates for older people can be such a motivating, inclusive, and energizing way to keep fit as you age.
For older adults looking to stay strong and mobile, reformer Pilates for over 50s offers a safe, low-impact, and highly effective way to improve your strength, posture, balance and overall wellbeing – at any stage of life.
Below, we’ll explore what reformer Pilates is and explain how it can benefit over 50s. Then, we’ll outline a few of the best Pilates exercises for older adults, and answer your top questions on the topic. Let’s dive in!
What is reformer Pilates?
Reformer Pilates uses a specially designed piece of equipment called a Reformer. This features a sliding carriage, springs, straps and adjustable resistance – allowing easy tailoring of Pilates exercises for older adults, and ensuring they’re a perfect fit for your ability, flexibility, and strength levels.
Unlike traditional mat-based Pilates, the Reformer supports the body in a way that reduces strain on the joints, while still enabling resistance-based movement. Whether you’re focusing on strength, posture or flexibility, the Reformer helps guide and stabilize you through every rep – making it an ideal option for older people or those returning to exercise.
Want to learn more about the difference between reformer Pilates and mat Pilates for over 50s? Our guide will explain all!
5 benefits of reformer Pilates for older adults
One of the questions we at Vaura get a lot is: is Pilates good for older adults? Well, the answer is a resounding yes – so read on for five reasons why.
1. Supports strength and muscle maintenance
As we age, we naturally lose lean muscle mass – which can affect strength, stability, and metabolism. That’s why reformer Pilates for over 50s is designed to target both large and small muscle groups using controlled, resistance-based movements to support muscle tone and functional strength1.
This enables you to get stronger in dynamic, day-to-day ways that help you move with more ease in everyday life – whether that’s lifting groceries, climbing stairs, or giving the grandkids a piggyback ride!
2. Improves balance and coordination
Falls are a major health concern as we grow older – but the good news is that balance and stability can be trained. Reformer Pilates for older adults gently challenges your coordination and improves proprioception (your body’s sense of position) through slow, guided movements2. With time and consistency, this can help reduce your risk of falls and increase confidence in your mobility.
3. Promotes joint mobility and flexibility
The good news? Tight hips, stiff shoulders and achy knees don’t have to be a given. Reformer Pilates supports healthy joint function by taking you through full, controlled ranges of motion – without high-impact stress or jarring movements.
The even better news? That as your flexibility improves, so will your comfort and ability to move freely day to day – allowing you to get more and more comfortable with a range of Pilates exercise for older adults.
4. Supports posture and core stability
Poor posture can contribute to everything from back pain to reduced breathing capacity. How reformer Pilates for over 50s helps is by working on the deep core muscles that support the spine, while also strengthening postural muscles across the upper back and shoulders. Improved posture can ease discomfort, support spinal health, and help you move with more confidence and control.
5. Boosts mental wellbeing and confidence
Reformer Pilates for over 50s is as much about the mind as it is the body. Its focus on breathing, control, and presence makes it a powerful way to relieve stress, boost mood, reconnect with your body, and get motivated to exercise.
Many people over 50 find that Pilates enhances their overall sense of wellbeing, too – helping them feel stronger, more capable, more energized, and even see positive, transformative effects on their sleep quality.
Better still, one study of women – published in the International Journal of Environmental Research and Public Health – suggested that regular Pilates for older adults may improve cognitive function: increasing both immediate memory, as well as the ability to “call forth” memories from the past3. Another study, this time of men, found a link between Pilates for older adults and increased immunity4.
Is Pilates safe for beginners over 50?
Absolutely! Pilates for older adults is one of the most accessible and adaptable forms of exercise available. You don’t need to be flexible or fit to attend your first class, either – just willing to move, have fun, and stay consistent!
At Vaura, our supportive and uplifting trainers guide you through every class with your unique needs in mind. Whether you’re just starting out on your Pilates journey or are returning after time off, our team – and our workouts – are here to help you progress safely and confidently. That said, we always recommend speaking to your healthcare provider before beginning any new fitness program, particularly if you have injuries or chronic conditions.
Pilates for older adults: your questions, answered
Reformer Pilates for older adults – beginners in particular – can feel daunting, and you’ll come with plenty of questions. That’s why we’ve compiled our most frequently asked questions about Pilates for over 50s below, with our answers.
Is Pilates suitable for over 50s?
Yes – Pilates is one of the best forms of movement for people over 50.
It improves strength, flexibility, balance and posture, while being gentle on the joints. It’s also an extremely rewarding, community-building form of exercise where you can meet people and form new connections – and there are so many benefits to working out with friends.
Can older adults do reformer Pilates safely?
They can! The Reformer is specifically designed to support your body through each movement, making it an ideal choice for those with joint concerns or limited mobility. That said, it’s always important to work with qualified instructors, like the trainers here at Vaura, who can modify exercises to suit your needs.
What are the best Pilates exercises for older adults?
Pilates exercises that focus on core engagement, spinal mobility, balance and controlled strength are especially beneficial. Some of our favourite Pilates exercises for older adults include:
- Bird dog
- Side leg lifts
- Chest expansion
- Pelvic curl
- Plank
- Spine stretch forward
- Roll down
- Toe taps
Is reformer Pilates suitable for beginners over 50?
Definitely! At Vaura, we welcome older adults and beginners alike. Our classes – like Nurture, Stretch, and Fusion – are designed to help you move with purpose, strength and confidence, no matter your starting point.
How often should I do Pilates as an older adult?
It depends on your goals and current fitness level, but two to three sessions per week is a great place to start. This allows your body time to adapt to the demands of Pilates exercises for older adults, while still building strength, flexibility and coordination through consistent movement.
To delve deeper into this question, check out our guide on how many times a week you should do Pilates for an in-depth take.
Ready to explore how Pilates for over 50s can benefit your physical and mental health – but still have a few more questions? Head to our FAQs for all the answers or brush up on the key terms with our jargon-busting Pilates glossary.
1https://www.healthline.com/nutrition/Pilates-benefits
2https://www.healthline.com/health/fitness/Pilates-for-seniors#benefits
3https://pmc.ncbi.nlm.nih.gov/articles/PMC9603464/