A Complete Beginner's Guide to Reformer Pilates — Everything You Need to Know Before Your First Class

TL;DR: Your first Reformer class is easier than you think. Show up 10 minutes early in form-fitting workout clothes and bare feet. The instructor will adjust the machine to your level, and you don’t need any prior knowledge. Most beginners feel at home after 2–3 classes. Energii offers three free trial classes so you can try out the concept with no strings attached.

The first 10 minutes on a Reformer are confusing for everyone. The springs, the straps, the names of exercises you’ve never heard of before. This guide will get you ready so you can show up for your first class without feeling like an outsider.

The most important things to know before your first class

We’ve seen thousands of first-time visitors walk through Energii’s doors since 2011. If there’s one thing you take away from this guide, it’s this: you don’t need to prepare physically. You need to prepare mentally—to accept that it’s okay not to know everything right away.

Do you need to be in shape? No.

The Reformer has five springs, and the instructor adjusts the resistance to your fitness level. If you can walk up a flight of stairs without stopping to rest, you’re ready for your first Reformer class. That’s the only requirement.

The most common mistake first-time visitors make: waiting to book “until they’ve gotten in shape first.” That’s backwards. Reformer Pilates IS the workout that builds you up.

What if you've never done Pilates before?

Most people don't. In a typical Energii class, there's always at least one first-timer, and often more. The instructor asks everyone at the start of each class if there are any newcomers—so you know you're not the only one.

You don’t need to have tried mat Pilates, yoga, or strength training before. Reformer Pilates has its own set of movements, and you’ll learn them from the instructor during the class.

How to book your first trial class at Energii

Energii offers three free trial classes for new guests. No commitment, no upfront payment. You can sign up directly on the website—it takes less than two minutes.

Step 1: Find your center

We have over 20 locations in Denmark, Sweden, and Norway. Find your nearest location based on your address or workplace. Remember: if you want to work out 2–3 times a week (which is recommended to see results), the center needs to be close enough that it’s easy to get there. This is one of the biggest reasons new members drop out: the location was too far away.

Step 2: Choose your first team

If you're a complete beginner, we recommend starting with Essence Pilates or Signature Reformer at the beginner level. Both are designed to guide you through the basic principles without assuming any prior knowledge.

Avoid "Combat" or "Bungee Fly" as your very first class—they are more intense and require a basic familiarity with the Reformer.

Step 3: Book online or via the app

You can book directly through Energii’s website or our app (iOS/Android). Reserve your spot—classes are popular, and there’s usually a waiting list for prime-time slots.

What to Wear

Clothing — form-fitting, not loose

The most important rule for clothing: no loose-fitting clothes. On a Reformer, you’ll be lying down, sitting, kneeling, and stretching in all kinds of positions. Loose T-shirts ride up and distract both you and the instructor, who is trying to check your form.

It works:

• Tights or leggings (not shorts that ride up)
• Tight-fitting sports top or T-shirt
• Sports bra with good support

It doesn't work:

• Loose-fitting sweatpants
• Regular shorts
• A loose T-shirt that doesn't stay in place

Feet — Pilates socks or bare feet

You don't need to wear shoes. The Reformer is designed for bare feet or special Pilates socks with non-slip dots on the soles.

If you're a complete beginner, bare feet are fine for your first class. However, many members quickly invest in a pair of Pilates socks because they feel more hygienic on shared equipment and provide better grip during exercises where you stand on the Reformer.

Pilates socks typically cost 100–200 DKK and are available at sports stores and online.

What NOT to wear

• Shoes — athletic shoes can damage the machine's surface and cause you to slip on the smooth bench
• Jewelry —rings, bracelets, and necklaces—can get caught in the straps
• Strong perfume or scents — you’re working out close to others, and strong scents can be bothersome
• Clothing that completely covers your stomach — the instructor needs to be able to see your core engagement

What to bring

What the program offers

At all Energii centers, you’ll find:

• The Reform Machine (of course)
• Straps, foot bar, and all accessories
• Long box, short box, and any additional equipment
• Access to a changing room with lockers and a shower
• At most facilities: towels are provided in the shower

What YOU need to remember

• Water bottle — you're going to work up a sweat, especially during the main workout
• Small towel — to place on the bench or use for drying
• Padlock for the locker (if your gym uses them)
• Please let the instructor know before class if you have any injuries, are pregnant, or have other physical concerns

Here's what the first hour looks like—minute by minute

Please arrive 10 minutes before your session begins. This isn’t just a polite request—it’s essential for first-time guests. You’ll need time to get a brief introduction to the machine.

-10 min: Arrival and introduction to the machine

Check in at the front desk (bring your phone with your booking confirmation). A staff member or the instructor will greet you and show you:

• The locker room
• Where to find cabinets
• Your Studies and Your Spot in the Reform Program
• Quick overview of the machine — where the springs are located, what the foot bar is, and where the straps are

Tell the instructor directly: “This is my first class.” They know what that means. You’ll get some extra attention during the first few minutes of the class.

0–10 min: Warm-up and basics

The instructor leads the group through the warm-up. You do the same as everyone else—just with fewer springs and at a lower intensity if necessary.

You're probably feeling a little overwhelmed. That's normal. You're trying to remember what a foot bar is while also trying to breathe properly. Don't worry about it. Just do your best to keep up.

10–40 min: Main program

This is where you’ll discover what Reformer Pilates is all about. The instructor guides the group through 6–12 different exercises:

• Footwork series
• Arm exercises with resistance bands
• Sit-ups (there’s nothing “ordinary” about them on a Reformer)
• Side leg series
• Bridge variations
• Perhaps advanced exercises like the Long Stretch or the Knee Stretch

You'll find that exercises that sound simple actually require more concentration than you might expect. That's the magic of the Reformer: control over power.

40–50 min: Stretching and cool-down

The last 10 minutes are dedicated to stretching. You’ll stretch your hip flexors, hamstrings, spine, and shoulders—all using resistance from the springs or straps. This is often the part where first-time visitors experience their biggest “aha” moment.

You leave the studio sweaty, with slightly shaky legs, and usually very surprised at how different it was from what you expected.

The 7 Most Frequently Asked Questions Before the First Class

1. What if I can't do an exercise?

You're doing the instructor's regression. There's always an easier version. You're not leaving the class.

2. How many people are on a team?

Typically 10–14 people, so the instructor can provide individualized attention.

3. What if I'm the only beginner?

You're not. But even if you were: the instructor knows who you are, and the class is designed to accommodate all skill levels at the same time.

4. Will I be very sore afterward?

Probably yes. Especially in muscles you didn't even know you had—typically the upper inner thighs, deep core muscles, and shoulder blades. Muscle soreness on days 1–2 is normal and goes away after the first 2–3 sessions.

5. What if I'm pregnant?

Please inform the instructor before class. Reformer Pilates can be practiced safely throughout most of your pregnancy with modified exercises. If you have any concerns, please consult your doctor.

6. What if I’m injured?

Always let the instructor know when you arrive. The Reformer is known for being gentle, but some exercises will be adjusted based on your current fitness level. In case of acute injuries: consult a doctor or physical therapist first.

7. Is it okay if I'm late?

Please arrive on time—ideally 10 minutes before the first class. If you arrive after the class has started, you may not be able to participate in some cases, because the warm-up is essential and the machine needs to be set up beforehand.

How to take the next step—from a trial class to a membership

You get three free trial sessions. Use all three of them—one session isn’t enough to get a true sense of Reformer Pilates. It’s only after the third session that the machine and the springs start to feel intuitive.

After your first trial session: You’re feeling overwhelmed and a little sore. That’s normal. Book your second session within a week.

After Trial Class 2: You have a basic understanding of what’s going on. You can start focusing on your own performance instead of trying to remember what the foot bar is.

After Trial Lesson 3: You have a realistic sense of the concept. Now is the time to make your decision.

Check out our membership options —we offer everything from “4 Classes/Month” to “Unlimited Training,” depending on how often you want to work out. Most beginners start with 8 classes/month (2/week), which is the recommended frequency for seeing results.

Our top five tips for first-time participants

1. Book your class at least one week in advance.

The most popular time slots (morning and after-work) fill up quickly. If you wait until the same day, you’ll be put on the waiting list.

2. Don't work out at the gym on the same morning as your first Reformer class.

Wait and see just how different Reformer is before you mix it with other forms of exercise. You’ll soon understand why.

3. Eat a light meal 1–2 hours beforehand.

Reformer Pilates involves a lot of core work—crunches on a moving bench are harder than regular ones. Eating a heavy lunch right before class isn't a good idea.

4. Talk to the instructor after class.

Feel free to ask questions. They’re trained by Energii and love helping first-time visitors figure out their next step. They’ll often recommend which classes are the best fit for you.

5. Be patient during the first three sets.

If you expect to “get the hang of it” after just one class, you’re in for a disappointment. If you go in with the mindset of getting used to the concept over the course of three classes, you’ve got the right attitude.

Ready to book? You get three free trial classes—no strings attached, no risk. Find your center and book →

Next step

1. Find your nearest center
2. Book your first free trial class
3. Read our guide: What is Reformer Pilates? — if you want to understand the whole concept before your first class