Mat Pilates vs Reformer: Which Style Is Right for Your Goals?

If you have ever searched for Pilates classes, you have likely come across two main options: mat Pilates and reformer Pilates. Both stem from Joseph Pilates' original method, but they offer distinctly different experiences, challenges, and results. Choosing the right one depends on your fitness goals, budget, accessibility, and personal preferences. This guide breaks down everything you need to know to make an informed decision.

Understanding the Basics

What Is Mat Pilates?

Mat Pilates is performed on a padded mat on the floor, using only your body weight as resistance. Some classes incorporate small props like resistance bands, Pilates rings, foam rollers, and light dumbbells, but the foundation is body-weight movement. The exercises focus on core strength, spinal mobility, and controlled breathing. A typical mat class lasts 45 to 60 minutes and follows a sequence that progresses from warm-up through increasingly challenging movements.

What Is Reformer Pilates?

Reformer Pilates uses a specialized machine with a sliding carriage, adjustable springs, and a pulley system. The springs provide variable resistance, and the carriage movement adds an element of instability that forces deeper muscle engagement. Classes are typically 50 to 55 minutes and can be conducted in small groups or one-on-one settings. For a full overview of the reformer machine, see our Reformer Pilates Complete Guide.

Side-by-Side Comparison

Strength Building

Reformer Pilates has a clear advantage for progressive strength building because you can adjust the spring resistance to increase the load over time. On the mat, you are limited to body-weight variations and small props. That said, advanced mat exercises like the teaser, control balance, and star are extraordinarily challenging and build impressive functional strength.

Flexibility

Both modalities improve flexibility, but the reformer offers unique advantages. The sliding carriage allows for longer stretches and greater range of motion in exercises like splits and mermaid. Mat Pilates, however, excels at dynamic flexibility through flowing sequences that combine stretching with strengthening.

Core Conditioning

Mat Pilates is often considered the superior core workout because you have no machine to assist you. Every movement requires your core to stabilize your entire body against gravity. The reformer, while still excellent for core work, provides some support through the carriage and springs that can actually reduce the core demand in certain exercises. For dedicated core exercises, explore our 10 Best Pilates Exercises for Core Strength.

Calorie Burn

Reformer Pilates generally burns more calories per session due to the added resistance component. A 60-minute reformer class burns approximately 300 to 450 calories, while a mat class burns 200 to 350 calories, depending on intensity and body weight. However, calorie burn should not be the only factor in your decision. Both forms support weight management when combined with proper nutrition. For a deeper analysis, read Pilates for Weight Loss: Does It Actually Work?

Pros and Cons of Mat Pilates

Pros

• Accessible: All you need is a mat and enough floor space. You can practice at home, in a park, or while traveling.
• Affordable: No equipment investment required. Online classes are often free or low-cost.
• Portable: A mat rolls up and goes anywhere, making it ideal for people who travel frequently.
• Superior core challenge: Without machine assistance, your core works harder to stabilize every movement.
• Great for group settings: Studios can fit more participants in a mat class, keeping prices lower.

Cons

• Limited resistance progression: Without springs, it is harder to progressively overload muscles.
• Less variety: The exercise repertoire, while substantial, is smaller than the reformer repertoire.
• Harder for beginners with injuries: Some movements require a baseline level of strength that injured or deconditioned individuals may lack.

Pros and Cons of Reformer Pilates

Pros

• Adjustable resistance: Springs allow for progressive overload and regression, suitable for all fitness levels.
• Greater exercise variety: Over 200 exercises can be performed on the reformer.
• Joint-friendly: The carriage glide reduces joint impact while still building strength.
• Rehabilitative: Physical therapists frequently use the reformer for post-injury rehabilitation.
• Engaging and varied: The machine element keeps workouts interesting and reduces boredom.

Cons

• Expensive: Studio classes typically cost 25 to 50 dollars per session. Home machines range from 300 to over 3,000 dollars.
• Not portable: You need a studio or dedicated home space.
• Smaller class sizes: Limited machine availability means fewer spots and higher prices.
• Learning curve: The machine adds complexity that can be intimidating for beginners.

Cost Comparison

Mat Pilates is significantly more affordable. A typical mat class costs 10 to 25 dollars, and many online platforms offer unlimited classes for 15 to 30 dollars per month. Reformer classes cost 25 to 50 dollars for a group session and 60 to 120 dollars for a private session. Over a year of twice-weekly practice, mat Pilates might cost 1,000 to 2,500 dollars while reformer Pilates could run 2,500 to 5,000 dollars.

Who Should Choose Mat Pilates?

• People on a tight budget who want a consistent, effective workout
• Frequent travelers who need a portable exercise method
• Those who prefer working out at home with minimal equipment
• Individuals seeking a strong core-focused workout
• Anyone who wants to master body-weight control before adding resistance

Who Should Choose Reformer Pilates?

• People recovering from injuries who need adjustable resistance and support
• Those seeking progressive strength building over time
• Individuals who enjoy the structure and accountability of studio classes
• Athletes looking for cross-training that targets stability and flexibility
• Anyone who gets bored easily and wants a wide variety of exercises

The Best Approach: Combine Both

Many dedicated Pilates practitioners incorporate both mat and reformer sessions into their weekly routine. A popular split is two reformer sessions and one to two mat sessions per week. This approach gives you the resistance benefits of the reformer, the deep core work of the mat, and enough variety to keep you engaged long term.

Nutrition Considerations for Each Style

Your nutrition approach should vary slightly depending on which style you practice. Reformer sessions, being more resistance-heavy, call for slightly more protein and carbohydrates to support muscle repair. Mat sessions, which are more endurance-focused, benefit from steady energy sources like complex carbohydrates and healthy fats.

Regardless of which style you choose, proper hydration and nutrient timing make a meaningful difference in your results. Eating a balanced meal 60 to 90 minutes before class and a protein-rich snack within 30 minutes after class is a solid strategy for both modalities.

Final Verdict

There is no universally better option between mat and reformer Pilates. The right choice depends on your goals, budget, and lifestyle. If you value accessibility and core challenge, mat Pilates is exceptional. If you want adjustable resistance and variety, the reformer delivers. And if you can afford it, doing both gives you the best of both worlds. The most important thing is consistency: whichever style you choose, showing up regularly and pairing your practice with good nutrition will produce results.