Why Pilates Is the Ideal Low-Impact Exercise for 40+ Adults?

As we age, physical movement becomes more and more important. Now, as we hit 40, our bodies start sending little reminders. For example, stiff joints in the morning, noticeable dips in strength, flexibility, balance, and posture. 

It’s not about “getting old,” but about recognizing that once you hit that age, your body needs different care than it did in your 20s. Hormonal changes, muscle and bone loss, and joint sensitivity all become real factors. 

That’s why experts suggest that movements should be smarter, not harder. Your body shouldn’t be strained, and for this, nothing works better than Pilates! So, read this blog to find out more about how and why Pilates is considered best if you’re hitting your 40s!

Elevate your fitness with Pilates – Schedule your Session Today!

 

Why Is Pilates Considered The Best For People Over 40?

Pilates is popular among all genders nowadays, and for those hitting 40 and beyond, it is considered the best exercise. At this stage of life, your body starts craving smarter movement. Just working out hard won’t suffice. 

Pilates is gentle yet effective, focusing on stability, posture, and controlled movement. It helps you move with intention and deal with old injuries and stiffness without even straining. It is low-impact, adaptable, and surprisingly helpful to keep you strong and balanced even in your 40s. 

What Are The Health Benefits Of Pilates After You’ve Crossed 40?

Here are some of the health benefits that Pilates offers – 

1. Help Build Core Strength

As men age, core strength becomes essential for maintaining balance and preventing back pain. Pilates targets the deep muscles, improves posture, and improves functionality. You can incorporate Pilates into your daily routine to build core strength, stability, and even visible abs. 

Additionally, developing core strength also improves spinal alignment, which prevents slouching (common in aging people). This can help reduce neck and shoulder pain and make you more presentable and confident. 

2. Improves Flexibility

Tight hips, stiff shoulders, and aching joints? Something that every soul entering their 40s can relate to! Pilates allows you to loosen up without having to push too hard. It helps increase flexibility through mindful movement. 

Pilates involves active stretching and strengthening, which creates flowing sequences that encourage freedom of movement in the hips, shoulders, and spine. Once you start incorporating Pilates poses, you’ll start to feel the difference – good ones! 

3. Support Heart Health

Pilates improves circulation and breathing, which improves cardiorespiratory fitness. It teaches you how to control your breath while moving. This helps manage stress and support cardiovascular health. 

According to research (Source) cardiorespiratory fitness also reduces cardiovascular morbidity and mortality. Over time, this builds endurance and calms your mind and body, something that every person over 40 could use a bit more of. 

4. Helps With Specific Disorders

The benefits of Pilates are not limited to a healthy population. It can also help people with conditions such as multiple sclerosis, breast cancer, chronic lower back pain, and Parkinson’s disease. 

Pilates involves neuromuscular stimulation that boosts cardiorespiratory fitness, contributing to improved VO2 max in people with different health conditions. 

5. Boost Bone Density

Bone health becomes a real concern after 40, especially for women. Aging comes with various bone diseases, such as osteopenia and osteoporosis. This leads to complications among postmenopausal women due to the acceleration of bone mineral density (BMD) loss. 

Mind-body workouts, such as Pilates, help improve bone health, as they include balance postures, which reduce the risk of falls. Plus, it strengthens the muscles, which induces improvements in BMD. (Source)

Get stronger and leaner – Book your Pilates session now!

 

What Types Of Pilates Are Best?

Here are some of the Pilates forms that the best Pilates studio, usually recommended for people over 40 – 

1. Mat Pilates

Mat Pilates is an easy and highly effective method for people over 40. Well, mat pilates is the OG, done on the floor with absolutely no equipment except maybe a resistance band or ball. It’s a low-impact exercise, which is perfect for beginners. 

A study published in the Journal of Aging and Physical Activity (Source) found that it significantly improves flexibility, strength, and balance in older adults. That’s a win at any age, but it’s mainly beneficial when joint health becomes more fragile. 

How To Do It?

• Lie down on a cushioned mat. 
• Start with the “Hundred” to fire up your core. 

Move through roll-ups, leg circles, and bridges.

2. Reformer Pilates

This is a little fancier than others. A reformer is a machine that looks like a sliding bed with springs and straps. For people over 40, it’s gold, as it has zero joint impact. A 2022 study (Source) showed that just 10 weeks of Reformer Pilates significantly improved balance and mobility in adults over 40 (mainly 65 and older). 

It is best if you are looking to improve joint stability and posture and reduce fall risk, which becomes more important with age. 

How To Do It?

• Lie or sit on the Reformer platform.
• Adjust the spring resistance to your level.

Try footwork, leg presses, or armwork while keeping your spine neutral.

3. Clinical Or Stott Pilates

Stott Pilates is more like a rehab-friendly approach that focuses more on spinal alignment, neutral posture, and muscular precision. If you are someone with arthritis, postural issues, or even past injuries, Stott is your option. 

It improves trunk control (Source) and balance in older adults while supporting long-term mobility. It involves a controlled pace that allows for mindful movement. This is because, as you approach 40, your joints and muscle tissues need more care. 

How To Do It?

• Use props like foam rollers, rings, and cushions for support.
• Start slow and focus more on alignment
• Think mindful movement with better control.

4. Contemporary Pilates

This often combines mat and Reformer Pilates, adds physio-based tweaks, and places a big focus on breath and functional movement. If you’re managing stiffness, hormonal shifts, or fatigue (hi, 40s!), this is your ultimate Pilates form. 

As per the Journal of Clinical Medicine (Source), this exercise boosts full-body strength and ensures better mental clarity and flexibility in adults over 60. 

How To Do It?

• Join Pilates classes in Reno, NV.
• Flow through mat or Reformer exercises with breath cues.
• Expect calm pacing, lots of core work, and total-body balance. 

Note: Every workout must be performed under the guidance of a certified trainer to avoid injuries.

How To Start Pilates When You Turn 40?

Turning 40 isn’t just a number. It’s a shift in how your body moves or feels. Maybe you’ve noticed recovery taking longer, joints feeling tighter, or energy dipping a bit. That’s why Pilates is such a smart move at this stage. 

Plus, it should be noted that starting Pilates at 40 is no different than starting it at an early age. Our advice? Focus only on building the foundation, the basic movements, proper breathing, and ensuring balance. Once you have mastered the foundational techniques, it is then advisable to move further and take on heavier forms. 

1. Need Beginner Tips?

Here are some smart tips to help you start strong – 

• Begin with 1–2 classes a week and build consistency.
• Learn to breathe correctly. It’s a core part of Pilates.
• Communicate injuries or limitations to your instructor.
• Progress at your own pace; there’s no deadline. 

Looking for the right environment? Try a Pilates studio in Reno, NV, that offers guided support for beginners. At 40, it’s not about doing more. It’s about doing it right!

2. How Often Should You Practice?

Before you go all in, understand this – “your body needs smart progression, when you’re hitting 40, not burnout.”

When starting, aim for two sessions per week. This gives your muscles time to adapt, recover, learn, and adjust without overwhelming your joints or exhausting yourself. Once your body adjusts well, you can shift into intermediate practice (after 6-8 weeks). At this point, you can add more challenges, as your body is well adapted to the basics, and your body has gained enough flexibility. 

Lastly, if you’ve reached the advanced level, where movements feel fluid, and your control is dialed in, you can go for four or more sessions a week. Important advice – NEVER SKIP RECOVERY! It’s a part of the process, and to gain the result, you have to follow the process. It’s not an option. It’s a necessity!

Here’s a simple guide – 

 

Level	Weekly Sessions	Focus Area
Beginner	2x	Learning the fundamentals of Pilates Focusing on breathing and postural practices
Intermediate	3x	Building strength Adding challenging forms
Advanced	4-5x	Build endurance Add flexibility

 

Safety And Modification Tips

No doubt Pilates is a low-impact exercise, but after 40, it is very important to ensure safety when working out. Your body changes with time, and what may have felt easy in your 20s might now need a bit more care. Doesn’t matter if you are doing Pilates at home or in a studio. You must always listen to your body. 

Pilates should feel strong and controlled, not forced and painful. Use props, go slow, and never skip a warm-up session. Plus, if you have osteoporosis, joint stiffness, inflammation, or back concerns, avoid deep twists or intense flexion unless you’re working with an experienced and licensed instructor for Pilates. 

It’s all about smart movement!

1. Safety Tips You Must Follow

• Begin with a gentle warm-up to get your body ready. 
• Engage your core softly, don’t grip or over-squeeze.
• Ensure to pay attention to your spinal and hip alignment.
• Everything has a limit, including your flexibility. Don’t push it. 
• Support your neck, especially when you’re lying on your back.
• Stop if something doesn’t feel right. Pain is a red flag, not a challenge to face!

When doing Pilates, consider choosing a well-cushioned mat to protect joints and the spine.

2. Modifications To Make Pilates Work For You!

• Use cushions or yoga blocks to stay comfortable in seated positions. 
• Try mini crunches instead of a full roll-up if you feel pressure on your back. 
• Reduce your range of motion in leg circles or spine twists for better control.
• Keep your feet on the mat during The Hundred if lifting your legs feels too intense.
• Take a breather!

There’s no fixed approach here. You just need to adjust your routines based on how you are feeling. The best part is that Pilates is all about modification. There are minimal limitations and smarter ways to achieve your goals. 

When To Consult A Trainer?

When you are starting out or if you are getting back at it after a long time, you must hire a trainer. You can also use apps that guide you in the beginning and help you transition into the advanced movements. 

But when exactly should you consider working with a trainer?

• If you’re dealing with chronic pain, past injuries, or recovering from surgery
• When you’re unsure if your form or alignment is correct
• If you’re not seeing progress and feel stuck in your routine
• When you’re ready to move into Reformer or more advanced Pilates work
• If you need a boost in motivation or want help staying consistent

Having a knowledgeable trainer by your side ensures you’re moving safely and getting the most out of every session, especially if you’re new to Pilates or returning after a break! If you are looking to find the best trainers for low-impact workouts like Pilates in Reno, NV, get in touch with Sports West Athletic Club.

Ready to sweat? Sign up at Sports West Athletic Club for a fitter tomorrow!

 

Takeaway

You don’t have to slow down when you are in your 40s; you just need to be mindful about the exercise. Pilates offers tons of advantages for people of this age and helps build strength, improve mobility, and protect joints. 

However, if you are new to this, consider getting help from a trainer who can help you get the most from every session. 

Read More About:

1. 6 Must-Do Warm-Up Exercises Before Your Pilates Session
2. Pilates To Ease Lower Back Pain: Benefits And Common Mistakes
3. Is A Daily 20-Minute Pilates Session Sufficient?
4. Are Pilates Good For Weight Loss?

Join The Pilates Classes At Sports West Athletic Club!

At Sports West Athletic Club, we design the Pilates program based on the individual’s age, concerns, and goals. Our certified instructors will guide you through the program safely and effectively. What sets us apart? The ambiance and the approach we use. 

In addition, you have access to the mat and Reformer Pilates to achieve your goal and explore different styles, as in what suits your body the best. Join our Pilates classes in Reno, NV, to stay motivated and accountable. Call us at 775-348-6666 to learn more about our premier luxury gym and club in Reno!