Reformer Pilates has quietly become one of the most booked workouts in the UK, and if you've never tried it, sometimes the equipment is a little intimidating. It looks like a cross between a bed frame and a rowing machine. There are springs. There are straps. Nobody hands you an instruction manual.
This guide exists to fix that. By the end of it, you'll know exactly what the reformer is, how a class actually runs, and whether it's worth your time. No jargon left unexplained.
The short answer...
Reformer Pilates is a low-impact, full-body workout performed on a machine called a reformer. The machine uses adjustable springs to create resistance, which means every exercise can be made harder or easier depending on your level, your injury history, or how you're feeling that day. It helps you get stronger, improves flexibility, and sharpens posture, all at once, without the joint strain of running or heavy lifting.
That's the summary. Here's the detail.
What the machine is actually made of?
The reformer looks complicated because it has several moving parts working together. Once you know what each one does, the whole thing makes sense.
The carriage
A flat but comfortable platform that slides back and forth along the frame. You lie, sit, kneel, or stand on it during exercises.
The springs
There are 3 types of springs: red (heavy), blue (medium), and yellow (light). Attached beneath the carriage, these create the resistance. Add springs for more challenge, remove them for more support.
This is how our reformers are set up, other machines and studios may use a different colour system.
The footbar
A bar you push against with your feet or hands, used to control and drive the carriage's movement.
Straps and pulleys
Loops for your hands or feet, connected to the spring system, used for upper body and standing work. There are short and long loops for different exercises, or for adaptations for different clients.
Every exercise on the reformer is some combination of these four elements. Learn them once and you can read any class from that point on.
Accessories:
Alongside the machine itself, instructors may bring in extra accessories to add variety, comfort, or an extra challenge. You won't see all of these in every class, but here's what they're for.
Ankle and wrist weights
Small weights that go around your wrists or ankles, added to increase resistance for specific exercises.
Pilates ball
A soft inflatable ball used for comfort, support, or to add an extra balance challenge.
Magic ring
A flexible ring squeezed between the knees or hands to target inner thighs, glutes, or arms.
Power ring
A sturdier version of the magic ring, weighing about 2.5kg, used to add resistance and build strength and tone.
Wave bar
A weighted bar, about 7kg, used to decrease stability, challenging your core and control harder. One we use in our REBUILD. class only.
Resistance bands
Bands that usually go around your legs, available in light, medium, and heavy resistance to add an extra challenge to leg and glute work.
Instructors may add any of these into a class to adapt the workout, so don't be surprised if you spot one on your reformer.
How a class is actually structured.
This is similar to what to expect, though routines never follow exactly the same pattern between instructors and studios: it's just here to give you an idea. A typical reformer class runs 45 to 55 minutes and moves through several phases. It usually opens with a short warm-up on the carriage to get your breathing and core engaged, followed by leg and glute work, then core-focused exercises, then upper body and arm work using the straps, and finally a stretch sequence to close things out.
Our classes run for 50 minutes.
You're rarely doing the same exercise for more than a minute or two before the instructor moves the class on. This is part of why reformer Pilates doesn't feel repetitive the way some gym routines can. The variety is built into the format.
What it actually feels like...
Expect to shake. Expect muscles you forgot you had, and muscles you didn't know you had, to introduce themselves the next morning. Reformer Pilates has a reputation for looking gentle from the outside and feeling anything but from the inside. The resistance is constant, which means your muscles are working through the entire range of a movement, not just at the hardest point of it.
Most first-timers say the same thing afterward: "I had no idea that would be that hard but I loved every minute."
Why it's different from a normal workout:
Most training falls into one of two camps. There's high-impact cardio, running, HIIT, spin, which builds fitness but puts real load through your joints. And there's traditional strength training, which builds muscle but does little for flexibility or mobility.
Reformer Pilates sits in a category of its own. The spring resistance builds strength without impact. The sliding carriage extends your range of motion further than a static floor exercise ever could, which builds flexibility as a byproduct of the strength work rather than as a separate stretching session. And because every movement is controlled and deliberate, it also trains coordination and body awareness in a way that lifting weights or running never really touches.
This is why physiotherapists have used the reformer as a rehabilitation tool for decades. It's also why elite athletes use it alongside their regular training. The same machine adapts to both.
Common questions
Is reformer Pilates hard for beginners?
It's challenging, but not in a way that excludes beginners. The springs can be set lighter to support your movement while you learn the machine, so your first class should feel demanding but achievable, not overwhelming. Most studios, including ours, run a dedicated beginner class for exactly this reason.
Do I need to be flexible before I start?
No. Flexibility is a result of consistent Pilates practice, not a requirement for starting it. The spring system can assist a limited range of motion, meaning you'll build flexibility over your first few weeks rather than needing it on day one.
How is this different from mat Pilates?
Mat Pilates uses your bodyweight as the only source of resistance. Reformer Pilates adds the spring system, which allows for a far wider range of exercises, more precise loading of specific muscles, and a longer range of motion per movement. Both are built on the same principles, but the reformer gives you more to work with.
Who is it actually suitable for?
Everyone. The adjustable resistance means the same exercise can be made suitable for a complete beginner, someone recovering from injury, a pregnant client (with a pre and post-natal qualified instructor), or an advanced athlete, just by changing the spring setting. Age and current fitness level matter far less than most people assume. In fact, Pilates is widely regarded as one of the most suitable forms of exercise for elderly clients, thanks to its adjustable, low-impact resistance and focus on balance and mobility.
Want to know what to expect from your first session?
Please head to our blog post on what to expect from your first session, or reach out to us personally on email or Instagram.
Founding rates end 31 July
Try it for yourself in Redfield
Renegade Reformer is open now in Redfield, Bristol. New clients can start with our 3-class Intro Pack from £17.33 a class, or lock in a founding membership before rates close on 31 July, the lowest price we'll ever offer.
Founding member spots are strictly limited to 50.