What to Expect at Your First Private Reformer Session

Let’s be real … your first session probably won’t leave you with much of a “burn” like other workouts may. What you will likely notice after one session is a deeper connection to your core, and depending on your focus, you may even feel a little sore in the days that follow. But it’s important to know up front: your very first session isn’t meant to be an intense workout. It’s about laying the groundwork.

Pilates is a mind–body practice. In your first few sessions, the goal isn’t to sweat buckets or push your muscles to exhaustion; it’s to learn how to breathe, find your alignment, and begin moving with intention. It’s also a chance for your instructor to really tune into your posture, notice where you might be compensating, and explore both your strengths and the areas that need more support.

Breath is at the core of pilates. It's one of the six principles of the exercise method. Early on, much of the attention may be on simply breathing through each movement, properly connecting to your deep core, and becoming more aware of how your body engages while in motion. If you’re still building the mind–body connection, we’ll often lighten the exercises so that precision (another key principle of pilates) can develop.

Fear not! Those strengthening challenges & “burns” will have their time to shine. Every pilates exercise can be adapted to increase difficulty, but the initial intention isn’t about cranking up the springs or “burning out” a muscle group. The art of pilates lies in intentional, precise movement: from the way your fingertips extend to the way your toes press into the footbar. This attention to detail is what makes the method so powerful, especially when you take moving intentionally with precision off the mat and into your life.

It’s completely normal to feel a bit awkward or even confused during your first session! Learning how the equipment moves, remembering what the different parts are called, and effortlessly adjusting the springs takes time. A key component of the first few sessions is to simply become comfortable on the equipment and work to control your movements while finding flow (more pilates principles!). Over time, your ability to control and flow becomes more natural.

After your first session, you might feel taller, more open, and more aligned. And, again, you may not walk away sore, and that’s okay! Once your body learns the basics, then we can begin layering in more challenges. So, remember, the first session is about assessment: how in tune you are with your body, where your strengths and limitations are, your postural alignment, and how we can build a long-term plan for you.

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Ultimately, the goal isn’t just to “workout” on the reformer, it’s to move and feel better in your everyday life. Whether it’s sitting taller at your desk with less tech-neck, picking up kids with more ease, or carrying groceries without strain, pilates equips you with the strength, control, and awareness to live more comfortably in your body.