New to 4ME Pilates

Your first class, sorted.

Everything you need before you walk in. What to wear, where to stand, which class to book, and what happens once you're on the reformer.

Read the questions
17,733
People.

That's how many have walked into a 4ME studio for their very first Pilates class. Each one left feeling confident, supported and motivated.

Before Your First Class

Four things to do this week. Ten minutes, all up.

  1. 1

    Download the 4ME Pilates app

    Every booking, cancellation and waitlist happens in the app. Log in with the email you used at purchase.

  2. 2

    Book a Level 1 class

    Open the timetable, filter to Level 1, and pick a time you can repeat next week. Same day, same time is the easiest habit to keep.

  3. 3

    Check your confirmation

    You'll get an email or text within a minute. If it didn't land, check junk, then reach out to your studio.

  4. 4

    Watch the welcome videos

    We'll send a short intro to the studio and the reformer before you come in. Three minutes, and you'll walk in knowing what everything does.

  5. Expect a call from your studio

    Before your first class, to welcome you to the studio and learn about your goals, so we can help you make the most of each session.

What To Bring

Less than you think.

  • Grip socksRequiredReformer classes need them for your safety on the carriage. Forgot yours? Every studio sells them at the front desk.
  • Water bottleThere's a tap to refill. We don't hand out plastic cups.
  • A small towelHandy on the reformer. Essential for Heated Mat Pilates where it runs.
  • Comfortable activewearWhatever you feel good moving in, as long as it's flexible and breathable. Just nothing so loose it could catch in the springs.
  • Leave your phone in your bag45 minutes is yours. Cubbies are in every studio.

No runners needed. Reformer and Mat are done in grip socks or bare feet.

At The Studio

Your first visit, minute by minute.

  1. 1

    Arrive 15 minutes early

    Only for your first class. After that, five minutes is plenty. The extra time is for you, not for us.

  2. 2

    Tell us you're new

    Say hi to your instructor and let them know it's your first time. They'll ask about any niggles or injuries, so we can adjust before class, not during it.

  3. 3

    Meet your reformer

    Your instructor walks you through the springs, straps and carriage. You'll set your own machine up by week two.

  4. 4

    Doors lock at class start

    It keeps the class settled once it begins. If you're running late, call ahead and we'll do our best to let you in before the first exercise.

A 4ME Pilates instructor demonstrating a lunge on the reformer.

Know Your Reformer

Six words your instructor will use in your first class.

Side view of a Pilates reformer, head end on the left, with the footbar, carriage, springs, shoulder rests, headrest and straps labelled. 1 2 3 4 5 6 HEAD END ← → FOOT END
  1. 1Footbar. Where your feet or hands push from. It moves up and down; your instructor sets it for you at first.
  2. 2Carriage. The padded bed that glides. You lie, sit and kneel on it.
  3. 3Springs. Your resistance. Colours mean weights. Heavier is not always harder, so follow the cue.
  4. 4Shoulder rests. Stop you sliding off the top. Rest your shoulders against them when lying down.
  5. 5Headrest. Flat or lifted. Your instructor will say which for each exercise.
  6. 6Straps. Loops for hands or feet. Long loops for legs, short loops for arms.

Start At Level 1

Even if you've done Pilates before. Even if you're fit.

Clear levels, so you know exactly where to start and exactly how to progress.

  • LVL 1Build confidence with focused movement. Exercises you can achieve, at an intensity you'll enjoy. Your first four weeks live here.
  • LVL 2Increase strength with added challenge. For people who've done Pilates regularly for three months or more.
  • LVL 3Move continuously, work the whole body. Advanced strength, few rest breaks. Not for beginners.

Every class is 45 minutes. Two to four Level 1 classes a week is the goal for your first month, because your body needs repetition and rest to adapt, not just effort.

Ready to move up? Ask your instructor after class. They'll tell you honestly.

After Class

What's normal, and what to do next.

  1. 1

    Ask the question you didn't ask in class

    Your instructor wants to hear from you! If you have any questions (really, any at all) ask your instructor and they will gladly answer them!

  2. 2

    Mild soreness is normal

    In the day or two after class, your core, legs and upper body may be mildly sore. This is a normal part of any new movement. It improves as you get stronger (trust us!).

  3. 3

    Book your next class before you leave

    The people who succeed in making movement a habit lock in their class times. If that class time worked well, go ahead and book in your next few weeks of classes, before life takes over.

  4. 4

    Take the weekly check-in call

    Someone from your studio will check in each week of your first month. Tell them what felt hard. That's the useful bit.

Your Foundation Program

This is your chance to see how well Pilates fits into your life.

  1. Week 1

    Learn the reformer

    Level 1 only. Every strap and spring explained.

  2. Week 2

    Find your rhythm

    The moves start to feel familiar.

  3. Week 3

    It feels like yours

    A class stops being an appointment and becomes a habit.

  4. Week 4

    Decide with evidence

    You'll know how you feel. Then we chat about what's next.

Good To Know

Four quick ones before you start.

From our research2+ classes a week

Makes you twice as likely to make movement a long-term habit.

Class length45 min

Every class. Every level.

Brand new to Pilates?Reformer first

Two weeks on the Reformer, then try Heated Mat.

Reformer levels1, 2, 3

Start at Level 1 where you can. It's the best place to get to know the Reformer.

Your Studio

Questions before you come in? Reach out to your studio directly. A real person replies.

Questions

The ones every first-timer asks. Plus the ones they're too polite to.

I can't touch my toes. Can I still come?

Absolutely. Flexibility is something Pilates builds, not something it requires. Level 1 is full of people who started exactly there.

I haven't exercised in years. Will I keep up?

There's nothing to keep up with. Level 1 is paced for beginners, and your instructor gives options for every exercise. You do the version that suits you today.

Will it be hard?

It'll be work, and you'll feel muscles you forgot you had. But Level 1 is designed to be achievable at an intensity you'll enjoy. Hard enough to matter, never so hard you dread coming back.

What if I've done Pilates before? Can I skip Level 1?

We strongly encourage everyone to start at Level 1, even experienced movers. Every studio's reformers and cues are a little different, and one class at Level 1 sets you up for a safe move to Level 2. Ask your instructor after class and they'll tell you honestly when you're ready.

I have an injury or a health condition. Can I attend?

Our classes are designed to build fitness, not to rehabilitate an injury. Please speak with your physio or doctor first. If they're happy for you to join a class, we'd love to have you, and please let your instructor know before class so they can adjust.

I'm pregnant. Is Pilates okay?

Please check with your doctor or midwife first, then reach out to your studio before booking. We'll talk through what's suitable for you and your stage, so you're not working it out on the reformer.

Do I really need grip socks?

Yes, for every reformer class. They stop your feet sliding on the carriage and footbar. Every studio sells them if you forget.

What if I'm running late?

Call the studio. Doors lock at class start so the class isn't disturbed, but if you're a minute or two away we'll do our best to get you in before the first exercise. Arriving early is always the safer bet.

How do I book, cancel or join a waitlist?

All in the 4ME Pilates app. Cancel more than 6 hours before class and it's free. The waitlist adds you automatically if a spot opens, up to 2 hours before class.

How often should I come?

Two to four times a week in your first month. Your muscles need repetition and rest to adapt, so more isn't automatically better. Think of it as the long game.

Can I pause my Foundation Series?

Intro offers run on a clock, so they can't normally be paused. If illness or injury gets in the way, reach out to your studio with the details and we'll look after you.

Are the classes run by real instructors?

Yes. Every class is programmed and coached by a fully qualified instructor who's in the room with you, watching your form and adjusting as you go. Real people, every class.

See you at Level 1.

You've read the page. That's the hard part done. Book your first class, pack your grip socks, and let us take care of the rest.

Not sure about something? Reach out to the team

4ME Pilates, Getting You Moving.Aidan and the 4ME team

The 4ME Pilates team together on the reformers, smiling.