Seven empowering reasons to start Pilates at any age
We believe that Pilates isn’t just a workout, it’s a way to regain control of your body, your breath and your sense of self. Whether you're at the start of your movement journey, returning after a break, 25 years or 75 years old, Pilates meets you where you are.
Here are seven powerful reasons to start today, no matter your age:
1. Builds strength to support your daily life
Pilates is low-impact but deeply effective. Using spring resistance, body weight and mindful movement, it strengthens the deep stabilising muscles of your core, essential for supporting your spine and pelvis. A strong core is the foundation for nearly every movement you make, whether it’s playing sport, chasing grandkids, carrying groceries, or simply standing tall. The research shows that core stability training not only reduces back pain but also improves balance, posture and functional movement.
Pilates exercises are gentle on the joints which means you can build a leaner, stronger body without placing unnecessary stress on knees and shoulders. Improving joint mobility, supported by strong muscles is something we bring to every session at The Pilates Nook.
Importance of core health for your spine
Pilates Exercises to Develop Your Powerhouse
2. Improves mobility and flexibility without strain
Feeling stiff? It’s common with age, but it’s not inevitable.
Pilates takes your joints through their full range of motion while strengthening and lengthening the muscles around them. This low-impact, alignment-focused approach eases tension, corrects imbalances and makes everyday movement feel smoother.
Maintaining mobility and flexibility becomes even more important as we age because it reduces the risk of falls and joint pain. During menopause, lower estrogen can lead to stiffer joints and less cartilage elasticity, but Pilates can help you stay supple, strong and confident in movement.
Pilates apparatus such as the Reformer, Cadillac, and Wunda Chair use spring resistance and supportive positioning to guide joints through their full range of motion, promoting optimal muscle activation, alignment and neuromuscular control.
The effect of Pilates based exercise on mobility, postural stability, and balance
3. Improves posture and balance
As we age, balance and stability become essential for maintaining quality of life. Research shows that age-related changes in muscle mass, joint mobility and sensory feedback can affect coordination and increase the risk of falls. Pilates directly addresses these challenges by training the deep core stabilising muscles and improving joint alignment, coordination and control.
At The Pilates Nook we place a special emphasis on foot mobility and strength which play a key role in keeping us balanced.
Good posture not only looks good, it is so important for distributing forces through the spine more evenly which reduces back and neck pain and allows you to move with greater confidence and grace.
The effect of Pilates on body posture
4. Boosts bone health at any stage
Bone density naturally declines with age, especially in women after menopause. Pilates uses weight-bearing and resistance exercises to help stimulate bone regeneration and maintain strength. The controlled, focussed movements of Pilates, helps improve the mind-body connection which greatly reduces the risk of falls.
Because it’s low-impact and adaptable, Pilates is safe and effective for osteoporosis, helping improve posture, balance and overall bone health without straining vulnerable joints.
The Science behind Pilates and Osteoporosis
5. Adaptable to all bodies
One of the wonderful things about Pilates is that it’s infinitely adaptable! Whether you're managing an injury, picking up the pace at sport, navigating menopause, or simply learning to move more pain free again, it is so beneficial. You don’t need to be flexible or fit to begin, you just need to begin!
With its wide range of equipment and props, from the reformer and arc, to bands and balls, Pilates offers endless variations that improve motor control and give people of all ages and abilities the chance to discover movement patterns that work best for their body.
At the Pilates Nook you will have the opportunity to explore both the traditional equipment and newer props such as the Spinefitter and Oov which are effective tools for core strength and flexibility training.
Research shows that practicing movement in different ways enhances motor learning and neuro-plasticity, helping people of all ages and abilities develop more efficient, resilient movement patterns.
6. Fosters the mind-body connection
Pilates is mindful movement from start to finish. Pilates isn’t about pushing through pain, it’s about tuning in. Each exercise is performed with precision and control, improving muscle activation, coordination and balance while keeping the mind fully engaged. This connection not only keeps you moving safely, but it supports mental clarity and can even reduce stress.
Breath-work is a cornerstone of Pilates, anchoring you to the present moment and linking breath to every movement. This not only calms the nervous system but also deepens the connection between mind and body, helping movements feel more intentional and efficient. This awareness can ripple into every part of your life, from how you sit at your desk to how you perform at sport or hobbies.
The effects of Pilates breathing trainings on trunk muscle activation in healthy female subjects
7. Builds confidence
Confidence isn’t about how you look, it’s about how you feel. Standing taller, moving with ease, and knowing you’re supported by a caring community helps you carry that confidence far beyond the studio, into your work, your relationships and your everyday life.
At The Pilates Nook, our classes are filled with laughter, encouragement and real people supporting each other. There’s no competition here, just friendship.
Ready to start your journey with The Pilates Nook? If you are new to Pilates, book an Initial Assessment so we can tailor a program for you. If you have Pilates experience, book online or send us an email to find the best starting point for you.