The best number of days is the number you keep doing. Here's how to pick it.
Start with three days a week
Three classes a week give your body a day between sessions while it learns the moves. Put them on fixed days, like Monday, Wednesday and Saturday, so you stop deciding each morning.
Match the days to your goal
| Your goal | Days a week | Minutes a class |
|---|---|---|
| Learn the basics | 3 | 10 to 15 |
| Stronger core and posture | 3 to 4 | 15 to 20 |
| Tone glutes and legs | 4 to 5 | 20 to 30 |
| Move every day, gently | 5 to 7 | 10 |
Pilates trains strength and control. For your heart and lungs, add walks or other cardio. Health bodies like the World Health Organization advise adults to get at least 150 minutes of moderate activity a week, plus muscle-strengthening work on two or more days.
Make a short class count
- Start with the Pilates breath for one minute.
- Work your main focus for most of the class: core with The Hundred, glutes with the Shoulder bridge.
- End in Child's pose for 30 seconds.
Tell when to add a day
Add a day when the moves feel familiar, your muscles recover by the next morning, and you finish classes wanting more. Add one day at a time and keep it for two weeks before you add another.
Tell when to take a day off
Take a day off, or switch to a gentle class, when a muscle stays sore for more than two days, when you sleep badly, or on heavy period days. Stop any move that gives you sharp or joint pain.
Let your plan pick the days
When you start Her Pilates, tell me which days you practise and for how long, from 10 to 30 minutes. I build your 28 days on those days and give you quick classes for the days in between. Sync your cycle and I keep your period days gentle.
