Students practice half roll backs at QB Pilates.Jonathan Loek – Quiet Bodies/Supplied
Pilates is a hit with young Canadians looking for a full body workout. Though many local studios are packed with 20 and 30-somethings these days, fitness experts say that the practice might also be a worthwhile activity for seniors. A January, 2025, study published in the Canadian Medical Association Journal says that Pilates training among older adults moderately improves balance, strength, flexibility and functionality.
The mind-body exercise, in its classic and contemporary forms, involves repetitive movements designed to stretch and strengthen the muscles while improving posture.
Dean Sellars, a 61 year-old in Gibsons, B.C., says that after a year of private classes, he regained the upper body strength that he lost in early retirement. “I was back to riding my motorcycle with no problem,” he said, adding that this renewed mobility gave him a healthy self-esteem boost.
Before booking your first class, check out these expert-approved ways to make the most out of Pilates as a 60-plus newcomer.
Reverse engineer your fitness goals
Whether you are practising Pilates from a mat, reformer or chair, try working backward to set some target goals.
Kala Loek is the co-owner of QB Pilates, a boutique fitness studio in Port Credit, Ont., which hosts a class for senior students. “Do a little inventory throughout your day and note which movements are hard,” she advises. If you cannot get out of a chair without using your arms, for example, Loek says that squat-style exercises may help. Similarly, standing toe touches or side kicks can build the flexibility required to comfortably put on shoes.
“What may seem a little ridiculous at the time will pay dividends down the road,” says Sellars. “It’s not until you have been doing the same thing over and over that you realize the strength it’s building.”
Grab some props – and a chair
Students use blocks during step-up lunges.Jonathan Loek – Quiet Bodies/Supplied
Loek says that a few trusty props can transform stressful Pilates movements into more doable ones. If holding a plank sends a sharp pain to your wrists, for example, consider placing your hands on curved, foam blocks to relieve some pressure – and remember that using blocks, bolsters and balls is not cheating.
With props, people can push through exercises without slipping into positions that do not engage the abs or lengthen the spine, thus maintaining control and body awareness. “They can start in that really good posture and then stretch the muscles that we’re intending, instead of starting from this point of extreme tension,” says Loek.
Protective equipment can have a similar effect. Some of Loek’s students wear knee pads for added protection; while others choose to double-up their mats, exercising on 12 millimetres of padding instead of the standard six.
Alternatively, chairs without armrests are a great tool for folks who cannot stay standing during spinal twists, breathwork and footwork. “With our aging population, vertigo or blood pressure might be more of a concern,” says Loek, who often incorporates seated exercises in virtual training sessions.
For a recovery-focused workout, consider clinical Pilates
At Pulse Physiotherapy, clinical Pilates is taught on a reformer.SPEAK[e] PHOTOGRAPHY/Supplied
Group workouts can be daunting for people dealing with chronic pain or joint replacements. Luckily, clinical Pilates offers a one-on-one approach.
Terra Plum, owner of Pulse Physiotherapy in Calgary, Alta., says that registered physiotherapists lead this method of injury prevention and rehabilitation. Stability-focused exercises fit into a custom treatment plan catering to each client’s unique pain and mobility concerns.
Sarah Latter, a Toronto-based physiotherapist at Cleveland Clinic Canada, says these sessions might offer more peace of mind than a standard class. “Pilates is not a regulated profession in Canada,” she says. “Physiotherapy is, so we have a governing body – a college – who will oversee the practice and make sure that we’re being safe.”
While working with clients recovering from anterior hip replacements, for example, Latter avoids or modifies glute bridges, an exercise which could press on their incision scars.
Schedule for convenience and recovery
QB Pilates students practice contemporary and classical moves.Jonathan Loek – Quiet Bodies/Supplied
If you are interested in trying Pilates, but a bit reluctant, do not book that six a.m. class.
“Try to make it as convenient as possible, because then it will actually happen,” says Latter, who adds that booking Pilates with a friend can make the class more enjoyable and less of a chore.
Latter also says that scheduling recovery days is important for folks returning to exercise after a sedentary period. “A lot of people want to jump back into things very quickly,” she said. “Then, they’ll have negative effects. They get too fatigued, their pain will come back, they’ll be really stiff in the morning.”
Since the optimal number of off-days will differ depending on comfort and ability, consider a weekly class before experimenting with additional sessions.
By avoiding burnout through responsible scheduling, seniors can also experience the mental and physical benefits of Pilates more fully. “You see the progress,” says Loek. “That’s a positive reinforcement. Your body is saying, ‘I’ve got you. I’m still here,’ and it’s not a fight with your body.”
