Pilates After 50: Building Strength, Balance, and Confidence

Written by Holly Swanson

You don’t need to have done Pilates before, be flexible, or already have a foundation of strength to start taking classes. Maybe you’ve exercised for years and want to add something different to your routine, or you’re returning after a long break, or your usual workout doesn’t feel as good as it once did.

At Core Chicago Pilates, we start with what you’re bringing into the studio: your experience, your goals, and how your body feels. Being over 50 gives us some context, but we never assume what someone can or can’t do based on their age.

Is Pilates a good workout after 50?

For most people, Pilates is a great way to move after 50 to support strength, balance, and mobility. A 2021 systematic review and meta-analysis of randomized trials in adults ages 60 and older found improvements in strength, balance, flexibility, and physical function compared with control groups. Research review.

Pilates is low impact, and we can adjust resistance, range of motion, pace, and support to fit the person doing the exercise. It’s an adaptable way to move that can change with you from day to day, week to week, and year to year.

The goal is an appropriate challenge for your body, with room to progress.

Can Pilates help with balance?

Research suggests that Pilates can improve balance in older adults, though how much it helps may depend on what’s contributing to their balance difficulties. Balance research review.

In Pilates, we strengthen our muscles in various positions, sometimes working one side at a time or adding a balance challenge, while focusing on controlled movements. We teach you how to move within an appropriate range of motion, with the goal of supporting mobility, posture, and balance in your everyday life.

Balance also relies on vision, the inner ear, and proprioception, your sense of where your body is in space. Pilates won’t address every cause of balance difficulties, so ongoing problems may need assessment and targeted treatment from a healthcare professional. NIH balance guidance.

Does Pilates improve bone density?

We wouldn’t promise that Pilates alone will increase your bone density.

For bone health, the International Osteoporosis Foundation recommends including weight-bearing activity and resistance exercise appropriate to your needs and abilities. Pilates may contribute to your overall exercise plan, but it shouldn’t replace prescribed osteoporosis treatment or a program designed specifically for your bone health. International Osteoporosis Foundation guidance.

With that being said, Pilates can support your strength and mobility, which may help you feel more capable and comfortable doing other forms of exercise. Our clients find they can do things they couldn’t do before and feel better carrying groceries or completing daily tasks.

Should you start with private sessions or group classes?

The right starting point depends more on your needs and comfort level than your age.

Private sessions give you time to learn the equipment, ask questions, and work through individual modifications. They can be especially useful if you’re returning after an injury or have specific movement restrictions.

If you’re comfortable exercising in a group and don’t need extensive individual modifications, a beginner class may be a good starting point. You’re allowed to be new at this, and you’re allowed to ask your instructor to explain something again.

Is Pilates enough on its own?

Wherever your workout routine is, we always recommend the exercise that you’ll enjoy doing. To support active again, we recommend making Pilates part of a varied routine. The National Institute on Aging emphasizes aerobic activity, muscle strengthening, and balance work, with stretching to support flexibility. One type of exercise doesn’t necessarily cover everything. National Institute on Aging guidance.

Depending on your goals, your week might include Pilates, walking or another aerobic activity, and additional resistance training. You don’t have to build the entire routine at once. Start with something manageable and leave room to build.

How do you get started at Core Chicago?

If you’d like individual guidance, our Privates Intro Package is $295 for three private sessions. We also offer a Privates/Group Combo for $255, which includes two private sessions and two group equipment classes, and an Introductory Week Membership for $110, with one group class per day for your first week. View current packages.

Visit our New to Core page to get started, or contact us if you’re unsure which option fits.

You’ll find us in Lincoln Park at 2549 N. Racine Ave. and Lakeview at 3000 N. Sheffield Ave. Email info@corechicagopilates.com or call/text 773-296-9660.

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Holly Swanson
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