Pilates
without clichés

Pilates has long been known as "that supple workout for women", yet more and more men are discovering how powerful — and tough — the method truly is. In this in-depth guide we dive into the physical and mental gains of Pilates for men, explain what a male-friendly studio should offer and share practical tips so you can start today.

More than being flexible

Why start now?

Three solid reasons to give Pilates a prime spot in your training week

Core power

A strong core reduces back pain and boosts your deadlift, golf swing and even your desk posture.

Injury-free

Pilates trains the deeper stabilising muscles — exactly those you skip during traditional strength training and that prevent injuries.

Focus + calm

By combining controlled breathing with mindful movement you link effort to relaxation; stress levels drop, concentration rises.

Pilates initially feels like shifting into an unfamiliar gear.

…but after a month you will not want to go back

The turning point

The turning point

What strikes me is that after four or five sessions men suddenly notice that their tight hamstrings have gone and they can squat deeper without nagging knees. That moment — you literally hear "hey, this really works" in the studio — is priceless.

  • Functional strength beats pumped-up show muscles

  • Moving smoothly means fewer recovery days

  • You learn to control your breathing under pressure, even off the mat

Your roadmap to progress.

Follow these practical steps for maximum gain.

Step 1: Dare to start

Step 1: Dare to start.

You do not need to be flexible first to become flexible. Just wear sports kit, nothing more.

Step 2: Choose the right studio

Step 2: Choose the right studio.

Look for small groups (max eight), certified instructors and an environment without mirror culture. In a men’s studio humour is welcome, ego battles are not.

Step 3: Master the basics

Step 3: Master the basics.

Learn the six principles — breathing, concentration, centre, control, precision, flow. Without this foundation it becomes a mess.

Step 4: Build in progression

Step 4: Build in progression.

After three weeks on the mat? Switch to the Reformer or add a Jump-board session for a cardio stimulus. Variety keeps it fresh.

Step 5: Integrate with your other training

Step 5: Integrate with your other training.

Schedule Pilates on active recovery days. You will notice your bench press feels smoother because shoulder mobility ↑.

Step 6: Measure, celebrate, repeat

Step 6: Measure, celebrate, repeat.

Take photos or note how far you get in the Roll-Up. Small gains, big motivation.

Myth debunked: "Pilates is too soft"

Myth debunked:

From rehabilitation to elite sport, a short history

Pilates was developed a hundred years ago by Joseph Pilates to rehabilitate soldiers. Today, top athletes such as Cristiano Ronaldo and Lewis Hamilton use the same principles for core stability. Interesting, right?

How intense is it really?

  • Exercises like Teaser or Snake demand more control than a clean and jerk.

  • On a Reformer set you work with spring resistance up to 50 kilos — you will feel the burn.

Who is it for?

Essentially everyone, but men who sit a lot or do heavy lifting notice the biggest gains.

Practical toolkit for male beginners

Practical toolkit for male beginners

What to bring, how to train smart

Gear checklist

  • Breathable T-shirt (cotton chafes, opt for bamboo or recycled poly)

  • Shorts with stretch but without wide legs — nobody wants wardrobe malfunctions 😉

  • Grip socks: no slipping during the Hundred

Session planning

  1. Mon: Strength (gym)

  2. Tue: Pilates mobility focus

  3. Thu: Interval run

  4. Fri: Pilates Reformer + stretching

  5. Sat/Sun: Rest or light cardio

Nutrition & recovery

Many men underestimate the role of nutrition in flexibility. Collagen-rich broth and adequate magnesium speed up muscle recovery — speaking from experience.

Critical view: pitfalls of a men’s studio

Critical view: pitfalls of a men’s studio

Testosterone can break the flow

Too competitive?

If everyone tries to outdo each other, precision is traded for speed. Result: poorer technique and still injuries.

Too many gadgets

Reformer, Chair, Cadillac — fantastic. But excess is harmful. Put technique before tools.

Too little coaching

An instructor who only shouts "keep going!" misses the nuance of explaining scapula stabilisation. Choose quality over marketing.

Ready to beat that stiff board?

Ready to beat that stiff board?

Pilates is no quick fix, but it is the missing link between brute strength and sustainable fitness. Want to spar about the best approach or simply join a session in our male-friendly studio? Send us a message — we are happy to help.

Hans Lugtenberg

"A deal is a deal"

Yield.inc is a new asset manager in the Netherlands that focuses on excellent customer experience, sustainability and technology. When faced with the question of whether to develop our platform in-house or with a partner, we got in touch with Spartner. We are still 100% behind the choice for Spartner because we own the source code and with Spartner, a deal really is a deal, whether it concerns the delivery date or the agreed budget!

Hans Lugtenberg Partner at Yield Inc.

Norbert Wegter

"A professional software partner since 2010"

Spartner is involved and contributes in our search for innovations and always delivers top-notch work. After the first Huurda.nl version got out-dated, we collaboratively launched a completely new version in 2020.

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Norbert Wegter Owner of 123wonen and Expat Homes Holland

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After transferring our D&K portal to Spartner, we have elevated the further development and continuity to a higher level. Although the D&K platform was originally developed internally, our technical expert can now focus on other innovations within Doijer & Kalff. Spartner provides the quality we need without excessive costs. They have seamlessly taken over the care of our portal, allowing us to benefit from a flexible capacity that perfectly aligns with our future plans and innovation goals.

Reinier van Bergen Managing Director at Doijer & Kalff

Jurjen Terpstra

"Pragmatic and flexible collaboration"

Spartner has created a customized portal for us for the accountability of large-scale collaborative projects. This enables us and our partners to execute and account for their plans in a shared environment that is secure, transparent, and manageable. The pragmatic and flexible collaboration with Spartner has ensured that we have quickly achieved a functional and user-friendly environment.

Jurjen Terpstra Managing Partner at Wecreate Consulting

Marco Caspers

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Marco Caspers Software Development Manager at Lynn Legal

Bjorn Gubbels

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Bjorn Gubbels Owner of Masterbloc

Marco Leenders

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Gemeente Groningen

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Josh Mountain Co-Founder at IncentivePilot.com

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Maurice Evers Head of Student Housing Department

Maarten Bremer

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Maarten Bremer CTO / Founder Ensured

Niels Winters

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As jurists with knowledge of IT, we highly value quality; within code, but also in process. The high work-level and trustworthiness of Spartner gives us the capacity to continuously create innovative features.

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Niels Winters Managing Director JuriBlox

Frequently asked questions

Practical answers to the questions we hear most often.

Do I need to be flexible before I start Pilates? 🤔

Absolutely not. Pilates helps you become flexible. You start where you are; the exercises are scalable.

Will I lose muscle mass if I lift less and do more Pilates? 💪

No. You maintain (and improve) functional strength. Many lifters even find their squat becomes deeper and more stable.

How many times a week is ideal?

Twice is a good start. Consistency beats intensity. Three times is possible, but plan recovery days.

Is mat Pilates enough or do I need equipment? 🧰

Mat work provides a solid foundation. Equipment such as the Reformer adds variety and progressive resistance — great after a few months.

Can Pilates help with lower back pain?

Definitely. Strengthening the deep core muscles reduces pressure on the spine. Many men report less pain after six weeks.

How quickly will I see results? ⏱️

Joseph Pilates himself said, "In 10 sessions you will feel it, in 20 you will see it, in 30 you will have a new body." In practice, you often notice a difference within four weeks.

Are the classes too feminine in vibe? 🙄

That depends on the studio. A male-oriented setting uses down-to-earth language, solid music and no airy-fairy stuff — unless that is exactly what you want.

What does it cost on average? 💸

Rates vary by region and package. Focus on instruction quality first; see it as an investment in living injury-free.

Pilates or yoga — which should I choose?

Yoga puts more emphasis on static poses and spirituality. Pilates is deliberately aimed at core strength and controlled movement. Combining both works perfectly.

Feel like a cup of coffee?

Whether you have a new idea or an existing system that needs attention?

We are happy to have a conversation with you.

Call, email, or message us on WhatsApp.

Bart Schreurs
Business Development Manager
Bart Schreurs

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