Reformer vs Mat Pilates: Which Is Better for You?
By Katherine, Lead Instructor, Certified Pilates Instructor · Last updated: September 2026
Reformer Pilates uses a spring-loaded machine with a moving carriage to add adjustable resistance and support, while mat Pilates relies on body weight, gravity and small props like a ball or resistance band. Neither is objectively "better" — mat is more portable and accessible, while the reformer's resistance and support can make it easier to feel correct movement and progress load. Most people benefit from trying both.
Key takeaways
Reformer Pilates uses spring resistance and a sliding carriage; mat Pilates uses only body weight, gravity and small props.
Cost, equipment access, and how easy each format is to do at home differ substantially between the two.
A small trial in young male soccer players found an eight-week reformer program produced larger gains than mat on some jump, agility and passing-accuracy measures, but the evidence base is still limited (Yılmaz et al., 2025).
Neither format is inherently better for beginners or for back pain — the right starting point depends on the person, not the equipment.
Many practitioners combine mat and reformer sessions for complementary benefits rather than choosing only one.
What's the real difference between reformer and mat Pilates?
Mat Pilates is the original form of the method: a series of controlled, floor-based exercises that use your own body weight as resistance, sometimes with small props such as a magic circle, resistance band or light ball. The reformer is a bed-like machine with a sliding carriage attached to a set of springs, along with straps and a footbar, which lets an instructor add or remove resistance and offer more support through a movement.
Both formats teach the same core principles — control, alignment, breath and precise movement — but the equipment changes how those principles are applied. If you want a deeper look at how the machine itself works, our guide to reformer Pilates covers it in full.
Reformer vs mat Pilates: how they compare
Factor | Mat Pilates | Reformer Pilates |
|---|---|---|
Resistance | Body weight, gravity and small props (bands, magic circle, small ball) | Adjustable spring resistance that can be increased or decreased within a session |
External support | None — you support your own body throughout | The carriage, straps and footbar provide support and feedback, which can make correct positioning easier to find |
Learning curve | Simple to start, but subtle core engagement can be hard to feel without cueing | More moving parts to learn at first, but the resistance often makes correct movement more obvious |
Typical cost | Generally lower per session, since it needs little equipment | Generally higher, reflecting the equipment and typically smaller class sizes — see our Markham and GTA price guide |
Accessibility | Needs only a mat and some floor space | Needs a reformer machine, so it is generally only available at a studio |
Doing it at home | Straightforward with a mat and, optionally, inexpensive props | Requires owning or accessing a reformer, which most people do not have at home |
Which is better if you're a beginner?
Neither format has a clear advantage for beginners — what matters more is instruction and pacing than the equipment itself. Mat Pilates asks you to generate and control your own resistance from the first class, which builds body awareness but can make it harder to know whether you're doing an exercise correctly. The reformer's springs and carriage provide external feedback, which some beginners find makes it easier to feel when they're aligned and engaged correctly, even though there is more equipment to orient to at first.
For a broader look at what to expect as a newcomer to the method in general, see Is Pilates good for complete beginners?
Which is better if you have back pain?
For lower back pain specifically, the format matters less than the exercise selection and how it's modified for you. Some people find the reformer's support and adjustable resistance make it easier to reduce load through the spine on certain movements, while others build the same control on the mat with the right modifications. We adapt sessions to the individual and work alongside your health care provider where needed. For a full look at what the evidence says about Pilates and chronic low back pain, see Pilates for Lower Back Pain: What the Evidence Says and How to Start Safely.
Which is better for strength goals — and does either one "tone" muscle?
"Toning" isn't a separate physiological process from building strength — visible muscle definition comes from a combination of muscle strength and lower body fat percentage, the same as with any resistance exercise. Neither mat nor reformer Pilates "tones" muscle in some special way, and neither can spot-reduce fat from a specific area: a meta-analysis of 13 studies and 1,158 participants found essentially no effect (pooled effect size of −0.03) of targeted exercise on localized fat loss (Ramirez-Campillo et al., 2022). Overall body composition change happens through your total activity and diet, a topic a dedicated post on Pilates and weight loss will cover in more depth.
On strength specifically, the reformer's adjustable spring resistance gives it more capacity for progressive external loading than mat work, which is mechanically limited to your own body weight. A narrative review notes that mat Pilates generally shows minimal effect on lean muscle mass, while reformer Pilates is better positioned — mechanically — to support strength and muscle gains, though the authors note that high-quality trials on this specific question are still limited (Śliwa et al., 2026). In one small randomized trial of 30 amateur soccer players, an eight-week reformer program produced larger improvements than an equivalent mat program on some jump, agility and passing-accuracy measures, though most other measures improved similarly in both groups (Yılmaz et al., 2025). That trial involved young athletes, so it doesn't tell us how the two formats compare for general strength goals in an average adult — more research is needed there.
What are the honest downsides of each?
Mat Pilates:
It's easy to lose the subtle muscular engagement the method depends on without an instructor's eyes and cues.
Progression relies on more complex variations and props rather than simply increasing resistance.
Some people find it harder to feel whether they're doing an exercise "right" compared with the reformer's tactile feedback.
Reformer Pilates:
Sessions typically cost more and require booking studio time on the equipment.
There's more to learn at first — adjusting springs, straps and the footbar correctly matters for safety and effectiveness.
It's not something most people can replicate at home, since the machine is large and not inexpensive.
Why do many people combine both?
Mat and reformer Pilates reinforce each other rather than compete. Mat work builds the body awareness and control that make reformer sessions more effective, while the reformer's resistance and support let you load and progress movements that are harder to scale on the mat alone. Many long-term practitioners move between the two depending on their goals, travel schedule, or how their body feels that week, rather than picking one format permanently.
Try both formats in Markham
If you're not sure which format suits you, our Posture Assessment + 1:1 Pilates Intro is a low-pressure way to try elements of both and get guidance on where to start. From there, our Small Group Pilates Class and Private 1:1 Pilates with Instructor sessions let you build a practice in whichever format fits your goals, right here in Markham. Book a session to get started.
Frequently asked questions
Do reformer and mat Pilates use the same exercises?
Many exercises share the same names and underlying principles, but the equipment changes how they're loaded and cued. Some reformer exercises have no direct mat equivalent, and vice versa, because the springs and carriage make certain movement patterns possible only on the machine.
Can you switch between mat and reformer classes at the same studio?
Yes — many people move between formats depending on their schedule, goals or how their body feels on a given day. An instructor can help you adapt your cueing and pacing as you switch, so you're not starting from scratch each time.
Does reformer Pilates cost more than mat Pilates?
Generally, yes, largely because of the equipment and typically smaller class sizes. For specific price ranges in the area, see our full breakdown of Pilates costs in Markham and the GTA.
Which is gentler on the joints, mat or reformer?
It depends on the specific exercise and modification, not the format itself. The reformer's support can reduce load through certain joints in some positions, but a well-modified mat exercise can be just as joint-friendly; either can be adapted with instructor guidance.
Sources
Yılmaz, O., Kaplan, T., & Batalik, L. (2025). Randomised controlled study on the effects of pilates exercises in soccer: Comparing mat and reformer methods on physical and technical performance. PLOS ONE, 20(5), e0324129. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0324129
Śliwa, J. et al. (2026). Reformer Pilates vs Mat Pilates and Muscle Mass: Current State of Knowledge. Quality in Sport. https://apcz.umk.pl/QS/article/view/68168
Ramirez-Campillo, R., Andrade, D. C., Clemente, F. M., Afonso, J., Pérez-Castilla, A., & Gentil, P. (2022). A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction), including a systematic review with meta-analysis. Human Movement, 23(3), 1–14. https://doi.org/10.5114/hm.2022.110373
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