Reformer Pilates: Why You’ll Spend the Best Hour of Your Life on This Torture Device

Fitness & Yoga

AUTHOR:Sonja HöslmeierView Profile ››

7 min Read

Imagine lying on a bed that glides on rails, your feet in straps, your hands pulling ropes, and an instructor telling you with the calm of a Zen master to please “roll your spine down vertebra by vertebra.” You’re sweating. You’re shaking. You’re wondering why you’re paying 35 euros for something that feels like a mix of physiotherapy and gentle torture. And then, after 55 minutes, you stand up and feel three centimeters taller. Welcome to Reformer Pilates, the workout currently conquering Germany.

What This Thing Actually Is

A Reformer looks like the result of an affair between a rowing machine and a massage table. A padded platform (the “carriage”) glides back and forth on rails, braked by springs with varying resistance. Add ropes, straps, a foot bar, and a few parts you’re not sure you’re allowed to touch the first time.

The whole thing was invented by Joseph Pilates, a German-American who trained interned soldiers with improvised bed springs in the 1920s. Not kidding. The basic idea was genius: controlled movement against spring resistance, training the entire body without stressing the joints. 100 years later, his machines stand in boutique studios that charge 35 euros per hour and smell of lavender.

The key difference from mat Pilates: the Reformer provides resistance in both directions. When you push the carriage out, the springs work against you. When you pull it back, they do too. Your body is never idle. Every movement is training, including the transitions. That’s why 55 minutes feel like three hours.

Your First Class: An Experience Report (An Honest One)

Minute 0-5: You walk into the studio. It’s bright, tidy, the Reformers line up like futuristic lounge chairs. You take off your shoes (Reformer is done barefoot or in socks) and lie down on the carriage. The instructor explains the basics. You nod and pretend to understand what “neutral pelvis” means.

Minute 5-20: Footwork. You push the carriage out with your feet and bring it back in a controlled manner. Sounds easy. It’s not. Your thighs start shaking. The instructor says “four more.” You’re sure you can’t do four more. You do eight.

Minute 20-40: Arms, core, back. You pull on ropes, hold positions, roll your spine up and down. This is where the magic happens: you feel muscles that never show up in gym training. The small stabilizers around the spine, the pelvic floor, the deep abdominals. It’s quiet, focused, almost meditative. And brutally demanding.

Minute 40-55: Stretching and cooldown. Now you understand why everyone’s addicted. The combination of effort and stretch leaves a body feeling that no treadmill or weight machine can reproduce. You stand up and your back feels like someone recalibrated your spine.

“The waitlists at German Reformer studios are sometimes longer than restaurant reservations. This isn’t hype, it’s a paradigm shift in how women and men want to train.”
Wirtschaftsjournal, “Reformer Pilates: The New Billion-Euro Business”, 2024

Why It Works: The Science Behind the Springs

Core stability: A study in the Journal of Physical Therapy Science (2016) showed significant improvements in core strength and dynamic stability in subjects who regularly practiced Pilates. The Reformer amplifies this effect through constant resistance. Your core works during every single exercise, even when you think you’re training your legs.

Flexibility: A study in the Journal of Strength and Conditioning Research (2014) found significant improvements in hip mobility and leg flexibility after ten weeks of Reformer training. The improvements exceeded those of a standard stretching routine. The Reformer stretches under load, and that’s more effective than static stretching.

Back pain: Clinical studies confirm Reformer training as an effective intervention for chronic back pain. The combination of strengthening deep back muscles while simultaneously mobilizing the spine addresses both causes at once. Anyone who also works on their right endurance foundation , gets a complete health package.

Posture: A study in the Journal of Bodywork and Movement Therapies (2018) showed significant posture improvements, especially in women with forward head posture and muscular imbalances. In a world where everyone sits at a desk for eight hours, this is more relevant than any bicep curl.

Reformer vs. Mat: The Honest Comparison

Classic mat Pilates is the original. You just need your body and a mat. Reformer Pilates is the luxury version: more resistance, more variations, more muscle groups, more money. But is it actually better?

The honest answer: it depends. Studies show both methods are equivalent for strength, balance and body alignment. The Reformer has advantages for athletic parameters (more resistance options, more progression levels). Mat Pilates scores better for pain reduction and quality of life. Sounds paradoxical but makes sense: on the Reformer you work harder, on the mat more mindfully.

My recommendation: start with what appeals to you more. If you want action and need structure, the Reformer is right. If you’re looking for calm and want to feel yourself, start on the mat. Most Pilates fans end up doing both. And anyone who wants to build their general fitness , has an even better foundation.

What It Costs and Where to Go

Price per class: 20-35 euros for group classes (6-12 people), 60-100 euros for private training. The spread is wide: Munich and Hamburg cost more than Leipzig. Ten-visit cards and subscriptions (60-120 euros per month) lower the unit price.

Urban Sports Club and ClassPass: Both platforms have Reformer studios in their programs. Flat subscribers get in cheaper than single bookers. The catch: the best studios and times fill up fast. If you want Tuesday evening at 6 PM, book Sunday morning.

Best studios in Germany: PLX Studios (Munich), The Frame (Hamburg, Berlin), Flex Studios (Cologne), Studio Pilates (Frankfurt). But smaller boutique studios also deliver excellent quality. Watch the group size: 8-10 Reformers per class is ideal. At 15+, attention gets thin.

What to bring: Comfortable, close-fitting clothes (nothing loose that can get caught in the springs). Grip socks (available at the studio, 5-10 euros). No towel needed, no equipment. And no perfume. Seriously. Reformer studios are small spaces.

Who It’s For (And Who It’s Not)

Perfect for: Desk workers with back problems. Athletes who want injury prevention. Women before and after pregnancy (Reformer is gold for the pelvic floor). Runners, cyclists, climbers who want to work on mobility and core. And everyone who’s tired of gym monotony.

Not ideal for: Anyone who wants maximum muscle mass (you need heavy weights for that). Anyone who struggles with controlled, slow movement (Pilates is not HIIT). And anyone who can’t or won’t spend 100+ euros per month on training. Mat Pilates with YouTube videos at home is a solid entry point for half the cost.

What some step into cold water for recovery, others get it from 55 minutes on the Reformer. The effect is comparable: controlled stress, followed by deep wellbeing. Just with less screaming.

Cool-down

Click a question to reveal the answer.

Is Reformer Pilates suitable for beginners?

Absolutely. The spring resistance is adjustable. Beginner classes explain everything, you need no prior knowledge. Most studios offer special intro classes. Don’t expect to get everything right immediately. That’s normal. After three to four sessions you’ll have the basics down.

Can I lose weight with it?

Reformer Pilates burns 200-400 kcal per hour, depending on intensity. That’s less than running or HIIT. But: Reformer builds muscle, and muscles burn more calories even at rest. Long-term, your body changes significantly. Just don’t expect rapid weight loss. It’s not a fat-burning turbo, it’s a body recomposition program.

How often should I go?

Ideal: 2-3 times per week. Once a week is enough for maintenance, twice for progress, three times for noticeable transformation. More than three times is too much for beginners. The small stabilizers need recovery, even if you don’t feel “exhausted” like after the gym.

Is it just for women?

No. The reality in studios: yes, 70-80% are women. But that’s changing. Professional athletes (soccer players, tennis players, martial artists) have been using Reformer training for injury prevention for years. If you walk in as a man, you’ll probably be the only one. And after an hour you’ll understand why the women in the room are fitter than you.

Is a home Reformer worth it?

From 1,000 euros you can get a decent home Reformer. Sounds like a lot, but it pays for itself in 30-40 studio visits. The problem: without guidance you’ll do exercises wrong and miss most of the training effect. My advice: take 20-30 studio classes first until the basics are solid. Then you can train at home alone and know what you’re doing.

Cover image: Pexels / Maria Charizani