Pilates for beginners: What to expect from your first session
Thinking about starting Pilates but not sure what to expect? You’re not alone.
At Functional Movement Physio in Liverpool, we welcome beginners all the time - people looking to improve their strength, posture, flexibility, or manage back pain. Pilates is one of the safest and most effective ways to build body awareness, especially if you're recovering from injury or just getting back into exercise.
In this blog, we’ll walk you through what a typical beginner Pilates session looks like, what to wear, and how it can help your body move better—whether you're totally new or coming back after time off.
What is Pilates?
Pilates is a low-impact form of exercise focused on:
Core strength
Postural alignment
Controlled, mindful movement
Mobility and stability
It’s suitable for all fitness levels and can be adapted for beginners, injury recovery, or even athletes.
At our clinic, we offer clinical Pilates, which means it's led by a physio or rehab professional - so it’s tailored to your body, not a one-size-fits-all workout.
What to expect from your first Pilates session
Your first session at Functional Movement Physio in Liverpool is personalised from the start. Here’s what typically happens:
Initial chat and movement screening
We’ll talk about your goals, any injuries or health concerns, and assess your posture, balance, and flexibility.Introduction to the basics
You’ll learn key principles like:Engaging your deep core muscles
Controlling your breath during movement
Maintaining neutral spine position
Gentle guided exercises
We’ll take you through beginner-friendly exercises - usually on a mat or with small equipment (like bands, rollers, or Pilates rings). Movements are slow and controlled, focusing on precision and technique.Progression plan
We’ll recommend how often to attend and when you can safely move on to more advanced movements or join a small-group session.
What should I wear or bring?
Wear comfortable, stretchy clothing -like leggings or joggers and a t-shirt
No need for shoes; Pilates is usually done in bare feet or grip socks
Bring a water bottle, and let your instructor know if you have any injuries or medical conditions
We provide all mats and equipment, so you don’t need to bring anything else.
Is Pilates hard for beginners?
Not at all. One of the great things about Pilates is that it meets you where you are. It’s low-impact, joint-friendly, and ideal for beginners - even if you’ve never exercised before.
You’ll likely feel muscles you didn’t even know you had - but in a good way! Many clients notice improvements in posture, strength and flexibility within just a few sessions.
What are the benefits of starting Pilates?
Some of the most common benefits beginners experience include:
Reduced back and neck pain
Better posture and body awareness
Improved flexibility and mobility
Stronger core and glute muscles
Less stiffness from sitting or inactivity
Lower stress and better breathing patterns
Pilates also complements physiotherapy if you’re recovering from injury or managing a long-term condition.
Final thoughts
Starting something new can feel intimidating - but Pilates isn’t about being perfect. It’s about reconnecting with your body, building strength from the inside out, and moving with more control and confidence.
Ready to give it a go?
Book your first Pilates session at Functional Movement Physio in Liverpool - we’ll guide you every step of the way.
