The one mistake nearly everyone makes when they start Pilates—and how to avoid it

Scroll through Pilates content on social platforms and you’ll find instructors executing impressive-looking moves that require expert-level core strength and control.

While it’s tempting to try and replicate them at home, you’re unlikely to be able to do them with the precision they require.

“The biggest mistake I see is beginners choosing more advanced [exercise] variations before establishing a strong foundation,” says Marina Enright, certified instructor and founder of Amare Pilates.

This can have serious implications.

“It means you may compensate with the wrong muscle groups, creating unnecessary tension in areas like the neck, shoulders and lower back,” says Enright.

“Over time, this can reinforce poor movement patterns and potentially lead to discomfort or injury.”

Getting the basics right is a necessary part of the practice, and rushing ahead to more advanced moves can actually slow things down in the long term.

Below, Enright shares three key pointers on how beginners can get the most out of Pilates.

1. Focus on quality over quantity

Pilates isn’t about blasting through as many repetitions of a move as possible, Enright says.

“Slow, controlled movements with proper alignment are more beneficial than rushing through repetitions. Always focus on quality over quantity.”

She says participants should focus on engaging the right muscles, rather than trying to do the hardest variation of a move.

2. Pay attention to your breath

Whether you’re practicing Pilates at home or in a class, your breath should be a focus throughout.

“Coordinating your breath with movement can help improve core engagement, control, and overall body awareness,” Enright explains.

“No matter how advanced we get with Pilates, we should always pay attention to the breath.”

3. Don’t be afraid to modify

Most Pilates instructors will give modifications to make a move easier or harder.

Enright encourages beginners to take the easier modifications to learn the fundamentals of each move.

“Modifications aren't a sign of weakness,” she emphasizes.

“They're an important part of building strength safely and effectively.”

If you’re working towards a specific goal or recovering from an injury, Enright also recommends working with a certified Pilates instructor.

“Having an instructor who can provide hands-on guidance, correct alignment and offer personalized modifications can make a significant difference,” she says.