Pilates is all about challenge, growth, and moving your body in ways that make you feel strong, balanced, and connected. But sometimes it’s tricky to know when it’s time to step up to a more advanced version of an exercise — and when it’s better to stay at your current level. Push too soon, and you risk strain or injury. Wait too long, and you might not be getting the most out of your practice.

At Premium Pilates & Fitness, we’re all about helping you feel good in your body. Our goal isn’t to pressure you into doing exercises that aren’t right for you but to provide a supportive environment where you can safely explore progressions and enjoy the journey. Here’s our friendly guide to help you navigate progressions in your Pilates practice.

Nail the Basics First

Before you even think about trying a progression, make sure you’ve mastered the current exercise. One moment you think a movement is easy, then with one correction from your instructor you start to really feel that burn! Pilates is all about precision, control, and awareness, so ask yourself:

• Can I maintain proper alignment throughout the movement? (Are my shoulders hunched, am I moving too quickly?)

• Am I focusing on my breath?  

• Do I feel the target muscles working without relying on other parts of my body? (is my back hurting when I’m trying to engage my core? Are my thighs working instead of my glutes?  

If you answered yes to all of the above, you might be ready to try a small progression. If not, don’t worry — spending a few extra sessions refining your technique is never a waste of time. In fact, this foundation will make future progressions safer, more effective, and more enjoyable.

Pay Attention to Your Body’s Feedback

Your body is one of your best guides when it comes to progression. Listen carefully to what it’s telling you:

Positive signals:

• You feel stable, strong, and energised during class

• You notice improved posture, balance, and core engagement

• You’re able to complete exercises with ease and control

Warning signs:

• Soreness that lingers unusually long

• Sharp or unusual pain during or after an exercise

• Unable to maintain form during an exercise  

When your body is telling you its ready, small challenges are safe and effective. When it’s sending warning signs, it’s better to stay at your current level or seek guidance from your instructor.

At PPF, our instructors are here to help you interpret those signals — so you’ll never feel pressured to progress before you’re ready.

Progress Gradually, Not Drastically

Progression doesn’t always mean adding weight, reps, or props immediately. It can be as simple as:

• Slowing the exercise down to maximise the work of the muscles in both parts of the movement

• (the lengthening and contracting of the muscle/s).  

• Holding a position for a few extra seconds  

• (known as an isometric contraction)

• Deepening the mind body connection by focusing on the stabilising muscles to support the trunk for every exercise  

• (the pelvic floor, the tranversus abdominis, the multifidus, the whole abdominal wall).  

Even subtle adjustments like these can provide a new challenge and continue building strength, mobility, and body awareness — all without compromising safety. At PPF, we emphasise feeling good in your body first; progression should enhance that feeling, not detract from it.

Consider the Type of Exercise

Different exercises have different demands, so some will require longer mastery before progressing. For example:

• Mat exercises can be regressed and modified more easily than reformer exercises, allowing you to gradually increase difficulty at your own pace. But don’t be fooled; mat exercises can be progressed in a variety of ways and is not an ‘easier’ option to reformer Pilates!  

• Reformer exercises can be adjusted with springs and levels to make progressions accessible.  

The key is knowing your exercise inside and out. When you feel confident performing the foundational version, that’s usually your green light to explore the next step.

Work With Your Instructor

Pilates instructors are trained to see where your body is ready to progress and where it might need more time. Don’t be afraid to ask for feedback — whether in class or before or after your session, a few words of guidance can make all the difference.

Your instructor can help you:

• Identify where you have control and where you’re compensating

• Suggest the safest progression for your strength, flexibility, and goals

• Ensure that a progression does not impact your technique and body alignment

At PPF, our instructors focus on supporting you — never pushing you past your comfort zone. That supportive, non-pressured environment is what makes our studios feel welcoming and empowering.

Trust Your Body, Not Just Your Ego

It’s easy to be tempted by advanced variations because they look impressive when the person on the Reformer next to you is pulling them off or because friends are doing them. But Pilates is personal, and the most important thing is tuning in to your own body. Progression is about improving strength, stability, and awareness — not racing anyone else.

It’s completely okay to master a movement at your current level before stepping up. Mastery builds confidence, resilience, and a strong foundation for future progressions. And in Pilates, refinement often matters more than intensity.

Remember: Every Step is Progress

Even staying at a current level and improving your form is progress. Deepening your awareness of alignment, breath, and muscle engagement can transform your practice without adding complexity. Sometimes revisiting familiar exercises with better technique gives you a bigger benefit than moving to a more advanced version too soon.

Final Thoughts

So, how do you know when it’s time to take a progression in Pilates? The answer lies in awareness, patience, and listening to your body. Master the basics first, notice how your body responds, progress gradually, and lean on your instructor for guidance.

At Premium Pilates & Fitness, we’re all about helping you and your body feel good. You’ll never feel pressured, only supported, as you explore progressions that are right for you. The next step will feel natural — your body will tell you when it’s ready. And remember, there’s no rush. Progression is a journey, not a race.  

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