The Science-backed benefits of Reformer Pilates

Reformer Pilates has become one of the fastest-growing fitness trends worldwide. Backed by a growing body of research, reformer-based Pilates is more than a workout; it’s a holistic method that blends strength training, mobility, rehabilitation, and mindfulness.

Recent peer-reviewed studies (within last 5 years) prove that Reformer Pilates improves strength, flexibility, balance, pain reduction, and cardiovascular health, while also enhancing mental wellbeing, stress resilience, and cognitive performance. Its low-impact yet high-benefit profile makes it suitable for all ages and fitness levels, whether you’re a complete beginner or a high-performance athlete.

🏋️ Physical Health & Fitness Benefits

Core Strength & Stability

The moving carriage, springs, and straps of the Reformer create controlled instability, forcing your core to work harder to maintain balance. EMG studies confirm that lower spring tension increases core muscle activation, particularly in the abdominals and back extensors (Applied Sciences, 2024).

Flexibility & Mobility

The Reformer supports greater joint range of motion compared to traditional mat work. Over time, this translates into improved hamstring and spinal flexibility - a key factor for injury prevention.

The resistance and spring-based system encourages greater joint range of motion without impact.

Regular practice increases hamstring and spinal flexibility, beneficial for both athletes and those with sedentary lifestyles.

Strength, Endurance & Performance

Reformer Pilates improves overall muscular strength, particularly in the abdominals, back extensors, glutes, and hip muscles.

Unlike traditional strength training, it balances agonist/antagonist muscles, reducing postural imbalances.  Amateur soccer players improved agility, hop distance, and passing accuracy more with reformer than mat Pilates (PLOS ONE, 2025).

An 8-week reformer program improved strength, endurance, and body composition in overweight women (Scientific Reports, 2025).

Rehabilitation & Pain Relief

Reformer Pilates is widely used in conjunction with physiotherapy for low back pain, postural problems, and post-surgery rehab.

Evidence supports improved spinal alignment and decreased pain scores in chronic low back pain patients. Reformer Pilates reduces pain, Kinesio phobia, fatigue, and improves sleep in chronic low back and neck pain (BMC Psychology, 2025).

For people with fibromyalgia, Reformer sessions improved muscle strength, clinical status, and quality of life, with outcomes comparable to home-based mat Pilates (Reumatología Clínica, 2023).

❤️ Cardiovascular & Metabolic Health

While Pilates isn’t traditionally aerobic, dynamic reformer sessions can elevate heart rate into moderate-intensity zones. Some studies suggest improvements in VO₂ max and general cardiorespiratory fitness when practiced consistently.  Regular Reformer Pilates practice contributes to weight management when combined with diet and other activity.

Dynamic reformer workouts can elevate heart rate into moderate-intensity zones. A 2023 study showed that 10 weeks of equipment-based Reformer Pilates improved heart rate variability (HRV) - a marker of better autonomic and cardiac health - and enhanced pulmonary function, especially when paired with slow breathing exercises (BMC Sports Science, Medicine & Rehabilitation, 2023).

🧠 Mental Wellbeing & Cognitive Benefits

1. Stress Reduction

• The controlled breathing, mindful movement, and focus on body awareness reduce cortisol levels and promote relaxation.

  
  

2. Anxiety & Depression

• Clinical trials show reductions in anxiety, depressive symptoms, and fatigue, similar in effect to yoga or mindfulness training.

  
  

3. Cognitive Function

• Enhances concentration, coordination, and proprioception.

• Evidence suggests improvements in executive function and memory, especially in older adults.

  
  

4. Sleep Quality

• Regular practice has been associated with better sleep patterns, likely due to the calming, parasympathetic activation.

  
  

5. Quality of Life

• Reformer Pilates has a positive impact on quality of life amongst those that practice it regularly.  It is consistently linked to higher self-reported wellbeing, body image, and confidence in both clinical and healthy populations. The mindful breathing and precision involved likely drive these brain and mood benefits.

Reformer Pilates has documented benefits for the mind as well as the body:

• Reduced anxiety and depression symptoms within 8 weeks (Scientific Reports, 2025).

• Improved cognitive performance in sedentary women after 6 weeks practice (JBMT, 2024).

• Systematic reviews confirm reductions in depressive symptoms compared to inactivity (Frontiers in Psychology, 2024).

🦴 Bone & Joint Health

While Pilates alone may not significantly increase bone mineral density (BMD), it improves balance, strength, and reduces fall risk. This makes it ideal for older adults seeking a joint-friendly, sustainable exercise (PLoS ONE, 2021; Clinical Interventions in Aging, 2024).

✅ The Takeaway

Reformer Pilates has been proven to:

• Build core stability, strength, and endurance

• Improve agility, flexibility, and athletic performance

• Reduce chronic pain, fatigue, and disability

• Enhance cardiac autonomic health and breathing function

• Boost mental wellbeing, lower anxiety/depression, and sharpen cognition

Whether you’re an athlete, recovering from injury, or simply looking for a sustainable way to feel strong and centered, reformer Pilates is one of the rare practices that truly benefits both body and mind.  

At Core34, we believe in the transformative power of reformer Pilates - come and see how it can benefit you.

References:

Scientific Reports (2025).

PLOS ONE (2025).

Applied Sciences (2024).

BMC Psychology (2025).

Reumatología Clínica (2023).

BMC Sports Sci Med Rehabil (2023).

Journal of Bodywork & Movement Therapies (2024).

Frontiers in Psychology (2024).

PLoS ONE (2021).

Clinical Interventions in Aging (2024).