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This Is the Safest Way To Start Pilates After 60, According to Instructors

By Alexa Mellardo Parade - Health Stories

Updated May 24, 2026 8:17 AM

Exercise should be an essential part of your regular lifestyle. As you age, you naturally lose lean muscle mass-anywhere from 3% to 8% every decade after age 30. Bone density also declines, leaving you more susceptible to falls and fractures. It's essential to stay active in order to preserve strength, perform daily tasks with ease and continue to live confidently and independently.

While there are many ways to weave exercise into your routine, one highly effective method for those over 60 is Pilates. Unlike higher-impact workouts, Pilates is incredibly joint-friendly for those with arthritis or recovering from injuries. This training method fires up and stabilizes the deep core, which promotes better balance and posture. It's also easily accessible for all levels of fitness and is conducive to any physical limitations you may be dealing with.

Before getting started, Dr. Adefemi A. Betiku, PT, DPT, CSCS, NCPT, a physical therapist and Pilates instructor, says that there's absolutely nothing wrong with adopting a brand-new workout routine at 60 or older. "Our bodies are incredibly powerful and capable of adapting to new activities," he says.

So, if you're looking to dip your toes into the world of Pilates, we have you covered. We spoke with instructors and learned the safest way to begin Pilates after 60.

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The Safest Way To Start Pilates After 60, According to Instructors

The safest way to begin your Pilates practice is by finding an introductory-level class or, ideally, signing up for a private session. In addition, Dr. Betiku stresses the importance of adopting a foundational approach-in other words, kicking things off with the basics. After all, getting used to the reformer and how your body feels working on it is key.

"Issues usually occur at this age with new exercises, when individuals are participating in a new routine that can be too aggressive right out of the gate," Dr. Betiku tells Parade. "A foundational approach allows you to learn the equipment, understand your body's mechanics and build a strong fitness base that minimizes the chances of injuries."

Ajia Lee Forster, Pilates instructor and founder at Move Union, agrees that slow and steady wins the race. It's crucial to prioritize quality over intensity.

"Pilates is incredibly effective for older adults because it improves strength, posture, mobility, balance and coordination without putting excessive stress on their joints," Forster shares. "After 60, it's common to notice changes in mobility and balance, which is why learning effective movement patterns becomes so important. I always encourage beginners to focus on the foundations first: breathing, posture, spinal alignment and core support."

These "basics" can make a major difference in helping you feel confident and safe during a Pilates session. When you fully understand and use Pilates breath work effectively, it can have the power to transform your everyday life.

What Makes Pilates Such an Effective Form of Exercise for Older Adults

As a certified Pilates teacher, strength and conditioning coach and doctor of physical therapy, Dr. Betiku knows a thing or two about the benefits of workouts that support optimal health. Pilates, for instance, can help support joint mobility, flexibility and strengthening, along with bone growth.

"It is a cornerstone for longevity training because it provides the resistance necessary to build robust strength while remaining entirely low-impact," Dr. Betiku tells Parade.

Physical Changes To Keep in Mind When Starting a New Fitness Routine

One of the most crucial changes your body experiences to be mindful of is sarcopenia, the loss of muscle mass and strength. Because sarcopenia is a natural process that occurs with aging, performing safe resistance training is essential for those 60+.

"Other types of exercise routines are limited in their attempt to promote health simply because they could promote strengthening yet fail to touch on flexibility, mobility and bone growth," Dr. Betiku shares. "The Pilates method is one of the most effective tools that can touch on each one of these categories safely and successfully."

Movements To Prioritize for Safe Strength Building

When just starting out, Dr. Betiku recommends exercises that emphasize glute and core strength. Excellent examples are the foundational "Footwork" and "Bridging" you do on the reformer. They are perfect for supporting joint health, strength and endurance in the lower extremities.

Lee Forster also suggests standing balance movements like lunges on the reformer, along with simple core activation exercises like toe taps.

Here's how to do a couple below. (That said, it's always wise to ensure you're performing them correctly with your instructor.)

Reformer lunges

Begin standing on the reformer's carriage with one foot planted forward on the platform and the other back on the carriage, assuming a split stance.
Maintain a tall torso and ensure your hips face forward.
Activate your core.
Bend both knees as you lower into a lunge, letting your back knee drop toward the carriage.
Press through the front heel and back toes to rise back up.
Switch sides.

Toe taps

Begin lying flat on your back with your knees bent in a tabletop position.
Brace your core and press your lower back into the mat.
Slowly lower one foot to gently tap those toes to the mat.
Lift that foot back to the tabletop position.
Repeat on the other side.
Continue to alternate.

Remember that it's important not to take on more than you can chew, such as signing up for advanced classes or participating in a workout that may be too intense for your current fitness level. Being mindful of-and respecting-your body's current ability is the best way to progress on your own terms and build strength that lasts.

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Sources:

Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405–410.
Dr. Adefemi A. Betiku, PT, DPT, CSCS, NCPT, doctor of physical therapy, certified strength and conditioning specialist, nationally certified Pilates teacher and instructor with Club Pilates
Ajia Lee Forster, Pilates instructor, yoga teacher, fitness instructor and founder and program director at Move Union

This story was originally published May 24, 2026 at 7:50 AM.