Thinking about trying Pilates for the first time? It's natural to feel a bit nervous. New experiences can feel intimidating, especially when you're not sure what to expect. But here's the truth: Pilates welcomes everyone from complete beginners to advanced athletes, and your first class should feel supportive, not overwhelming.
We designed this guide specifically for people about to take their first class. Read this, and you'll know exactly what to expect.
What Pilates Actually Is (In Simple Terms)
Pilates is a strength and flexibility workout using controlled movements on a special machine called a reformer. Think of it as "strength training meets stretching meets mindfulness" - but way more fun than that description suggests.
The workout is low-impact (no pounding joints), highly customizable (every body is different), and absolutely works. Your first class will feel challenging but achievable. You'll feel like you worked out, not like you suffered.
What Makes Different Studios Feel Different for Beginners
Not all Pilates studios create the same first-class experience. Franchise studios like Club Pilates typically run larger classes (12-15 people) with a standardized curriculum. You'll get consistency, but less personal attention—the instructor simply can't watch everyone closely. Independent studios vary widely: some feel intimate and supportive, others might lack structure. High-intensity studios like The Park deliver a challenging workout, but our max 8-person classes mean the instructor actually has time to give you modifications, watch your form, and answer questions.
Here's what surprises most beginners about The Park: despite being high-intensity, it's genuinely beginner-friendly. The smaller class size makes all the difference. Your instructor can scale resistance (lighter springs), offer alternative movements, and check in with you between exercises. You'll be challenged, but you'll never feel abandoned or unsafe.
How Utah County Studios Compare for Beginners:
Club Pilates (Pleasant Grove & Lehi)
12-15 person classes. Standardized "Intro" and "Level 1" classes make it easy to start, but the large group size means the instructor has limited time to help you individually. You may feel lost if you struggle with a movement. Franchise consistency is a plus if you've done Club Pilates elsewhere.
Mountain West Pilates (Pleasant Grove)
Small, traditional studio with a gentle, rehabilitation-focused approach. Great for people recovering from injury or those who want a very slow introduction. Classes are less intense, which feels comfortable but may not deliver the results-driven experience some beginners want.
HOTWORX (Lindon)
Infrared heated workouts with a different feel than traditional Pilates. The heat can be overwhelming for first-timers. These are primarily pre-recorded sessions, so there's no live instructor adjusting your form—a significant gap for beginners who need guidance.
The Pilates Haus (American Fork)
Independent studio with a welcoming vibe. Offers private and small group sessions that can be great for absolute beginners who want one-on-one attention before joining group classes.
The Park Pilates — ParkCore (Pleasant Grove)
8-person max classes with a high-intensity approach. First class is free. Despite the intensity, beginners thrive because the small class size means your instructor can watch your form, offer real-time modifications, and scale every exercise to your level. You'll work hard, but you'll be guided every step. Most beginners are surprised by how accessible it feels.
Before Your First Class
Pick the Right Time to Start
Don't start Pilates while exhausted or recovering from injury. Pick a time when you can commit consistently (at least 2-3x weekly). Starting during a stressful period is fine - Pilates actually helps with stress - but make sure you're not already physically depleted.
Arrive Early
Come 10-15 minutes before class starts. This gives you time to check in, use the restroom, ask questions, and meet the instructor. First-time jitters are easier to manage when you're not rushing.
Tell Your Instructor You're New
Seriously. Just say, "This is my first class." Your instructor will give you extra attention, check your form more frequently, and offer modifications. There's no shame in being new - every member started exactly where you are.
What to Wear
This is simpler than you think. Wear:
- Form-fitting (but not skin-tight) workout clothes - Leggings, joggers, shorts, or fitted pants. You want your instructor to see your body alignment without feeling exposed.
- A fitted top - T-shirt or tank top that doesn't ride up when you move
- Socks - Required for safety and hygiene. Bring your own or we have extras
- No shoes - You'll be barefoot or in socks on the reformer
What NOT to wear:
Baggy clothes (your instructor can't see alignment), uncomfortable underwear, heavy jewelry, or anything restricting. Leave your phone and valuables in your locker.
What to Bring
- Your ID and form of payment (if not pre-booked)
- A water bottle (we provide water, but bring your own if you prefer)
- A small towel (optional, but nice for post-class sweat)
- Your positive attitude and willingness to try
Don't worry about: Being the wrong fitness level, not knowing what you're doing, being too stiff, or not being strong enough. Every single one of those concerns is normal and addressed in your first class.
What to Expect During Class: Minute by Minute
Minutes 0-5: Arrival & Setup
You'll check in, find your reformer, put on socks, and get oriented. Your instructor will set up your reformer (springs, footbar position, etc.) and answer any quick questions. The vibe is calm and welcoming. You might notice music playing - this is intentional. Great music makes Pilates way better.
Minutes 5-10: Welcome & Explanation
The instructor will explain the plan for class, offer modifications for different levels, and introduce the moves you'll do. They'll walk through proper breathing technique (important for Pilates) and basic safety. This feels less overwhelming than you'd think.
Minutes 10-35: The Main Workout
You'll move through 8-12 different exercises, spending 3-5 minutes on each. Expect a mix of lower body (legs, glutes, hips), core (abs, back), and upper body (shoulders, arms, chest) work. The movements feel controlled and intentional, not chaotic. You'll probably surprise yourself with how strong you are.
Here's what's happening in your body: Your muscles are working against resistance (springs), your heart rate is elevated, your core is engaged to stabilize, and you're learning to move with intention and control.
Minutes 35-45: Cool Down & Stretch
The intensity decreases. You'll do some gentler stretching and flexibility work, focusing on areas that just worked hard. The cool-down is where Pilates gets zen. Breathing slows, heart rate drops, and you feel accomplished.
What You'll Feel During Class
Expected sensations:
- Muscle fatigue (your legs feeling tired, not pain)
- Your core engaging (you'll literally feel your abs working)
- Increased heart rate (you might feel slightly winded)
- Gentle stretching (good kind of tightness)
- Mental clarity (Pilates is meditative)
- Accomplishment (you did something hard)
Red flags to report immediately:
- Sharp pain (not muscle burn, actual pain)
- Dizziness or nausea
- Shortness of breath (beyond normal exertion)
- Cramping
Speak up immediately if anything doesn't feel right. Your instructor is trained to help.
The Soreness Question
You'll probably feel sore 24-48 hours after your first class. This is completely normal and actually means your muscles are adapting and growing. It's called DOMS (delayed onset muscle soreness) and it goes away after a few classes.
To minimize soreness:
Drink extra water, get good sleep, stretch at home, and keep moving. Going to your second class (even though you're sore) actually speeds up recovery.
After Your First Class
Hydrate
Drink water immediately. Pilates doesn't feel like it's draining sweat (you're not jumping around), but your body worked hard.
Eat Something
Within 30-60 minutes, eat a meal or snack with protein and carbs. Your muscles just worked hard and need recovery nutrition.
Book Your Next Class
Don't wait. The momentum of your first class is powerful. Book your second class before you leave. Research shows that committing to classes immediately after your first experience dramatically improves consistency.
Reflect on How You Feel
Most people feel energized, accomplished, and slightly sore. This is the right response. You just did something good for your body. Let that feeling motivate you to come back.
Common First-Class Questions
Q: Will I be the only beginner?
A: Probably not. Every class has mixed levels. Your instructor has lots of practice making one class work for everyone.
Q: What if I can't do a move?
A: Tell your instructor. They'll either modify it or offer an alternative. There's literally always a modification.
Q: How much does it cost?
A: Your first class is free at The Park Pilates. No commitment, no pressure. Just come experience it.
Q: Will I see results from one class?
A: You'll feel stronger and more energized immediately. Real body composition changes take 4-6 weeks of consistent classes (3+ weekly). But that first-class energy? Immediate.
Q: Do I need to be flexible?
A: No. You'll improve flexibility through Pilates. Most beginners are tight, and that's completely fine.
Here's the truth: Your first Pilates class is the hardest one. Every class gets easier, more enjoyable, and delivers better results. You've got this.
About the Author
Dillen Erb is Co-Founder of The Park Pilates in Pleasant Grove and holds a B.S. in Exercise Science. He and the team have helped hundreds of beginners take their first Pilates class and transform their fitness. Located in Pleasant Grove, Utah, serving American Fork, Lehi, Orem, and all of Utah County. Your first class is free.