Exactly How Many Times a Week To Do Pilates for a More Toned Physique, Instructors Say

Though Pilates is about 100 years old, you’ve probably noticed a lot more people talking about it in the past few years. According to a 2026 Pilates report compiled by Mariana Tek, a business management software company used by boutique fitness studios, the percentage of studios offering Pilates has grown every year since 2021. 

There are many benefits of doing Pilates regularly. It can help build lean muscle, help with balance and joint stability and build endurance. One scientific article published in the Muscle, Ligaments and Tendons Journal says that Pilates can help improve flexibility, posture and strength. Some studies show that doing Pilates regularly can also support mental health by decreasing feelings of depression, anxiety and stress.

Related: ‘I Tried Wall Pilates for 30 Days and Was Honestly Blown Away by the Results’

Perhaps you’re curious about Pilates because you want a more toned physique. There’s a lot of talk about having a “Pilates body” on social media, but can Pilates actually change the way you look? To find out, Parade talked to two Pilates instructors. They get real on what Pilates can and can’t do, and also reveal how many times a week they recommend doing Pilates to truly reap the benefits. 

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Can Pilates Change How You Look?

If one of your health goals is to have a toned physique, Lauren King, NCPT, a Pilates instructor at Strong Pilates Commack in Commack, New York, says that it’s important to consider your body composition. She explains that Pilates can absolutely help support a more toned physique. However, it may need to be paired with other habits that support losing weight in a healthy way, such as maintaining a calorie deficit and doing aerobic-based exercise regularly. 

If you don’t want to lose weight and you just want to look more toned, Pilates is a great workout to do regularly. “It builds muscular strength and endurance, improves posture and trains the body through controlled, full-range movement. Over time, this can contribute to improved muscle definition,” King tells Parade.

Erica Walters, NCPT,a level-three certified Pilates instructor and the owner of Pilates Fit Studio in Kentucky, agrees. “A toned physique results from building lean muscle while maintaining a healthy body composition. Pilates contributes directly to the muscle side of that equation, and a consistent practice supports the kind of full-body movement habit that helps with the rest,” she says.

Related: ‘I’m a Pilates Instructor—These Are the 5 Moves I Give Every Client Who Wants To Lose Weight After 50’

Walters explains that classical Pilates is a form of resistance training, sharing, “It uses spring tension and bodyweight to load the muscles and follows the same training principles that build lean, visible muscle tone in other forms of resistance work.”

Think that progressive overload (gradually increasing the intensity, volume or difficulty of your workouts over time) can only happen with barbells or dumbbells? Think again.

“Progressive overload is a training principle that applies anywhere resistance exists, and in classical Pilates, it shows up through spring tension, bodyweight leverage and structured sequencing,” Walters says. 

How Many Times a Week To Do Pilates for a Toned Physique, Instructors Say

Now that you know that Pilates can help with looking more toned comes the big question: How often do you have to do it to actually notice a difference? 

For best results, Walters and King both recommend doing Pilates three to four times a week, though this number can differ from person to person depending on their individual health and whether or not they do any other types of workouts regularly. But both experts are clear that consistency drives results. “Strength is built through repeated stimulus and progressive challenge over time,” Walters says.

King explains that doing Pilates three to four times a week allows the body to build strength and muscular endurance while still supporting recovery, which is essential for adaptation and progress.

Related: Pilates Instructors Say These 3 Moves Are the Fastest Way To See Results in Your Core

If you commit to doing Pilates three to four times a week, both experts say that you can expect to notice a difference in how you look and feel in as little as a few weeks.

“Many people begin to notice early changes within a few weeks, particularly in their core engagement and posture. Visible changes in muscle definition and body composition typically take longer and depend on consistency, overall training and nutrition habits. Pilates can support these changes, especially when it’s part of a well-rounded routine,” King tells Parade.

Walters quotes Joseph Pilates, saying, “In 10 sessions you will feel the difference, in 20 sessions you will see the difference, and in 30 sessions you will have a whole new body. Practitioners have been quoting this line for nearly a century because it is true.”

What To Do if You Want To See Faster Results

If you want to see a physical change sooner, both experts say to incorporate aerobic exercise into your workout routine, such as making a goal to get between 10,000 and 15,000 steps a day.

“Resistance training is not the same as physical activity, and this distinction matters. Physical activity includes walking, cleaning, gardening, dancing and the daily movement that supports your cardiovascular and pulmonary health. Resistance training is what builds strength and lean muscle. You need both,” Walters says.

Both experts emphasize that you’ll feel the results before you see them. They say that day-to-day activities become easier, such as picking up heavy groceries, maintaining proper posture while sitting at a desk all day and having better balance and flexibility.

“Many people report better sleep, more energy, fewer aches and a greater sense of body awareness,” Walters says.

Pilates is a great form of exercise for looking more toned, but other cornerstones of health, such as maintaining a nutrient-rich diet and regular aerobic activity, are still important. Just like with diet, a well-rounded workout routine is best.

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Sources:

• Pilates studio benchmarks across North America. Mariana Tek.
• Kloubec, J. (2011). Pilates: how does it work and who needs it? Muscle, Ligaments and Tendons Journal. 1(2):61-66.
• Guidotti, S., Fiduccia, A., Morisi, G., et al. (2025). Benefits of Pilates on Depression, Anxiety and Stress: An Observational Study Comparing People Practicing Pilates to Non-Active Controls. Healthcare. 13(7):772.
• Lauren King, NCPT, Pilates instructor at Strong Pilates Commack in Commack, New York
• Erica Walters, NCPT, level-three certified Pilates instructor and the owner of Pilates Fit Studio in Kentucky