Pilates Myth-Busting: Why It’s More Than Just Stretching

Eva G
Jun 6
4 min read

Pilates has a reputation for being mysterious—sometimes people think it’s nothing more than gentle stretching, or that you have to be super‐flexible to start. At Selformer, we want to set the record straight. Below are some of the most common Pilates myths, followed by the reality behind each one. Feel free to share this with your friends who might be curious about giving reformer work a try!

Myth: Pilates Is Just Stretching

Reality: While stretching is a component, Pilates is really about strength, control, and mindful movement.

Deep Core Engagement: Pilates focuses on the powerhouse—your abdominals, lower back, hips, and glutes. You’ll use your core as the foundation for nearly every exercise, whether you’re on a reformer or a mat.
Full-Body Workout: Moves like the Plank, Teaser, and Long Stretch series engage multiple muscle groups simultaneously. You’re challenging stability and coordination, not just elongating muscles.
Controlled Resistance: On a reformer, springs provide resistance both on the concentric (pulling in) and eccentric (lengthening) phases. That means you work to control the carriage in both directions, which builds strength in a very different way than a typical stretch or yoga flow.

Think of Pilates as “strength in length”—you’re building muscular endurance while maintaining a full-bodied stretch. At our Greenpoint and Williamsburg studios, instructors cue alignment cues constantly, so you’re not just going through the motions.

Myth: You Have to Be Flexible to Do Pilates

Reality: The only flexibility required is a willingness to learn!

Adaptable Modifications: Every move can be scaled. If your hamstrings or hips feel tight, your instructor might have you use a small pilates box or elevate your head/feet to reduce strain.
Progressive Mobility: One of Pilates’s benefits is improving flexibility over time. If your body is tight in week one, consistent practice (even twice a week) will gradually unlock range of motion.
Alignment Over “Depth”: We care about getting into the right position, not about touching your toes. If you feel pain or strain, ease off—Pilates is about safe, joint-friendly progress.

At Selformer, we welcome absolute beginners. We routinely hear new clients say, “I didn’t think I’d ever be able to straighten my legs all the way,” only to see them pleasantly surprised after a few private-room sessions.

Myth: Pilates Won’t Give You a ‘Real’ Workout

Reality: Pilates can—and often does—leave you shaking if you push yourself.

Low-Impact, High-Intensity: Because you’re using springs instead of heavy weights, the load is lighter on your joints but still demands control. That constant tension means muscles stay engaged—for example, a set of 20 Controlled Leg Presses can torch your glutes.
Cardio Boost in Disguise: Some Pilates circuits (like Jumpboard work on the reformer) elevate your heart rate. Add a few rounds of the “Side-Plank Series” or “Feet in Straps” and you’ll feel that burn.
Mind-Body Focus: The concentration required can be as challenging as any HIIT session. Keeping your pelvis neutral, ribs grounded, and core “zipped” takes mental effort—so-called “muscle memory” really kicks in.

If you leave Selformer’s classes mild and mellow, talk to your instructor about adding heavier spring settings or focusing on more advanced exercises in a private video room. You’ll be pleasantly surprised by how much your heart rate climbs.

Myth: Pilates Is Only for Rehabilitation or Injured Athletes

Reality: While Pilates is fantastic for rehab, it’s equally effective for someone training for a marathon or simply wanting a balanced body.

Preventive Care: Regular Pilates can correct muscle imbalances, reduce back pain, and improve posture—meaning you’ll likely avoid injuries before they start.
Cross-Training Gold: Runners, cyclists, and weightlifters swear by Pilates to build core stability and glute strength. That “powerhouse” engagement translates directly into better performance in other sports.
All Fitness Levels Welcome: From beginners to pro athletes, Pilates classes at Selformer are taught with scalable challenges. You’ll never feel out of place—just guided through movement that’s appropriate for your body.

Several clients come to us specifically after seeing improvements in their golf swing, deadlift form, or even their dance technique. It’s not just for folks recovering from a sprain or postural issues; it’s for anyone who wants to move better and feel stronger.

Myth: Pilates Won’t Build Muscle Mass

Reality: Pilates emphasizes lean, functional muscle—so while you may not “bulk up” like you would in a powerlifting gym, you will develop defined, toned muscles.

Eccentric Control Equals Growth: The controlled lengthening phase in Pilates (e.g., slowly lowering the carriage on a reformer) creates micro-tears in muscle fibers, which—when repaired—leads to stronger, longer muscles.
High Repetition, High Resistance: Even if the spring load feels “light” at first, doing 20–30 repetitions can create significant fatigue. Over time, you’ll notice your shoulders, glutes, and hamstrings become shapelier.
Functional Strength: Because Pilates teaches full-body integration (e.g., engaging your glutes while stabilizing through your core), you’ll gain strength that translates to better posture and daily tasks—like carrying heavy groceries up Brooklyn’s stairs without hunching over.

If your goal is hypertrophy, supplement Pilates with occasional heavier weight sessions—but even our regulars find that after a few months of consistent reformer work, they feel stronger, leaner, and more balanced than ever.

Putting It All Together

Pilates isn’t a one-size-fits-all trend—it’s a versatile method that adapts to your body, goals, and style. At Selformer, our mission is to demystify movement: we use clear cues, strong playlists, and just the right amount of Brooklyn grit to make every class feel fresh.

Next Steps:

Try It for Yourself: Book a drop-in class in Greenpoint or Williamsburg (group or a private video room) and see firsthand how Pilates can challenge you.
Stay Curious: Keep an eye on our blog for more myth-busting posts, healthy-living tips, and client success stories.

Pilates is more than stretching—it’s a path to a stronger, more aligned you. Let’s bust these myths together and embrace movement that’s anything but boring. See you on the reformer!