If you want to build strength, improve flexibility and move better without pounding your joints, the reformer is one of the smartest places to start. Reformer Pilates for beginners can feel intimidating from the outside, with its springs, straps and sliding carriage, but it is one of the most adaptable forms of exercise there is, and at Hammer’s Gym you can try it on your own terms: our reformer Pilates bed in the cardio and stretch zone is available 24/7 with a built-in screen of self-guided classes. Here is what it is, five benefits, and how to get going.
What is a reformer?
A reformer is a bed-like frame with a carriage that slides on rails, attached to adjustable springs that provide resistance or assistance. You push and pull against the springs with your feet on the foot bar or your hands and feet in the straps, lying, sitting or kneeling on the carriage. Changing the springs changes the difficulty, which is why the same exercise can suit a complete beginner and an elite athlete. For a deeper look at how it complements heavy training, read why Reformer Pilates suits gym and martial arts training.
5 benefits of reformer Pilates for beginners
1. Core strength you can actually use
Every reformer exercise demands control of the deep abdominal, lower back and hip muscles. A stronger core improves posture, protects your spine when you lift and reduces injury risk in everything else you do.
2. Better flexibility and mobility
The sliding carriage and spring assistance let you move through a larger range of motion than mat Pilates, gradually lengthening tight muscles and freeing stiff hips, hamstrings and shoulders. If you sit all day, you will feel this within a few sessions.
3. A full-body workout
Rather than isolating one muscle, reformer movements require several muscle groups to work together, building strength evenly and correcting the left-right and front-back imbalances that develop from desk work or one-sided sport.
4. Low impact, high effect
There is no jumping or heavy loading, which makes the reformer ideal for beginners, anyone returning from injury and those who want to avoid high-impact exercise. It is still hard work: expect shaking legs and a very awake core.
5. A calmer mind
Controlled movement and deliberate breathing build a strong mind-body connection. Most people leave a session feeling both worked and relaxed, which makes it a superb complement to intense training days. Our benefits of Pilates article covers more.
How to start as a beginner
- Use the self-guided bed. Our reformer in the cardio and stretch zone has a built-in screen with guided beginner classes. Pick a foundations session, follow along and take your time. It is available whenever the gym is open, which is always.
- Start with light springs. Lighter is not always easier on the reformer, but for your first sessions it lets you learn the movement patterns safely.
- Two sessions a week is plenty to begin with. Slot them after strength days or on recovery days; see our weekly training plan.
- Focus on control, not speed. Slow, precise reps with steady breathing are the whole point.
- Join a class when you are ready. Coached Reformer Pilates sessions on our timetable will refine your technique and progress you faster.
What to wear and bring
Fitted, comfortable clothing so the instructor (or you) can see your alignment, grip socks or bare feet, a water bottle and a small towel. That is it.
Try it at Hammer’s Gym
Whether you want a stronger core, more flexibility or a low-impact full-body workout to balance your lifting or martial arts, reformer Pilates is a fantastic addition to your routine, and you can try it any hour of the day at Hammer’s Gym in Nunawading. Ask our staff to show you the bed, or book a session with one of our trainers to learn the basics. Not a member yet? Claim a free one-day trial. We are minutes from Mitcham, Blackburn, Box Hill and Doncaster.