If you’re exploring Pilates as part of your fitness journey, you’ve likely encountered two distinct styles: reformer Pilates and mat Pilates. Both share the same foundational principles of controlled movement, breath work, and core engagement, yet they deliver notably different experiences and results.
At Iconic Health Clubs Dublin, our members often ask which format suits them best. The answer isn’t about which is superior – both have genuine merit. Instead, it’s about understanding what each offers so you can choose what aligns with your goals, preferences, and starting point.
The Core Distinction: Resistance
The most fundamental difference between reformer Pilates and mat Pilates lies in how resistance is applied. Mat Pilates relies entirely on your body weight and gravity to create resistance. Your muscles must stabilize and support your body through each movement, which builds exceptional foundational strength and body awareness.
Reformer Pilates, by contrast, uses a specialized machine equipped with springs, a sliding carriage, pulleys, and adjustable footbars. These elements provide variable resistance that can be adjusted to your fitness level. The springs create both concentric (shortening) and eccentric (lengthening) contractions, which research suggests is particularly effective for building lean muscle.
Because the reformer machine supports your body in certain positions, it’s often considered more accessible for people with injuries, limitations, or those returning to exercise. The resistance can be fine-tuned by adjusting spring tension, making progression gradual and manageable.
Equipment and Environment
The practical differences between these formats extend beyond resistance to setup, cost, and where you can practice.
Mat Pilates requires minimal equipment. A mat, your body, and a small amount of space are all you need. This makes mat classes highly accessible: you can practise at home, in a studio, or outdoors. Classes are typically larger since space constraints are minimal. At Iconic, our mat Pilates classes create a community atmosphere where members support one another through flowing sequences.
Reformer Pilates requires access to the specialized machine, which is a significant investment. This means reformer sessions take place in dedicated studios or clubs with proper equipment. Classes are typically smaller – often 4 to 8 people per session—allowing for more personalized attention and form correction. The reformer environment at Iconic Health Clubs allows our instructors to closely monitor each member’s alignment and adjust resistance in real time.
Cost is another practical consideration. Mat classes are usually more affordable because there are fewer overhead costs. Reformer sessions typically cost more per session due to the equipment investment and smaller class sizes, but many members find the personalized approach justifies the expense.
Physical Benefits Compared
Both formats share core Pilates benefits: improved core strength, better posture, enhanced flexibility, and greater body awareness. The differences become apparent when you consider specific fitness outcomes.
| Aspect | Mat Pilates | Reformer Pilates |
| Resistance Type | Body weight only | Spring-based, adjustable |
| Calories Burned (per hour) | 175–350 calories | 250–450 calories |
| Muscle Development | Lean, functional strength | Lean muscle with greater definition |
| Beginner-Friendly | Moderate curve; emphasis on form | Yes; equipment supports movement |
| Equipment & Space | Minimal; practise at home | Requires reformer machine |
| Class Size | Larger (8–20+ people) | Smaller (4–8 people) |
| Typical Cost per Session | Lower | Higher |
Mat Pilates builds exceptional foundational strength and body awareness. Because your muscles must work harder to stabilise without external support, you develop a strong mind-body connection and proprioception. This makes mat Pilates an excellent starting point for understanding your body and mastering core control.
Reformer Pilates tends to build muscle more quickly due to increased resistance and the range of motion the machine allows. Many members report seeing visible muscle definition sooner with reformer work. The eccentric contractions created by the springs are particularly effective for muscle development. Additionally, reformer sessions often deliver a higher calorie burn – typically 250 to 450 calories per hour compared to 175 to 350 for mat classes.
Both formats improve flexibility, posture, and balance. Both also emphasise controlled breathing and mindful movement, making them excellent for stress relief and mental clarity.
Who Is Each Format Best Suited For?
Mat Pilates works well for:
People building foundational strength and body awareness
Those seeking flexibility and mobility improvements
Members who prefer larger class environments and community energy
People with tight budgets who want consistent, affordable sessions
Those who value flexibility in where and when they practise
Reformer Pilates works well for:
People seeking faster muscle development and visible strength gains
Those with injuries or limitations who benefit from equipment support
Members wanting higher calorie burn and more intense sessions
People who prefer personalized attention and small-group settings
Those ready to progress beyond foundational work
Can You Combine Both?
Many Pilates practitioners and instructors advocate for blending both formats. Mat Pilates builds essential foundations, while reformer work builds upon those foundations with greater resistance and challenge.
A smart progression might look like: start with mat Pilates to learn proper form and engage your core effectively, then progress to reformer sessions to challenge your strength further. Alternatively, some members attend both formats in the same week – perhaps a mat class on Tuesday and a reformer session on Thursday – allowing each to complement the other.
This hybrid approach maximises the benefits of both: the foundational awareness from mat work and the strength development from reformer resistance. Many of our most dedicated members at Iconic Health Clubs use both formats as part of a balanced, long-term fitness strategy.
The Iconic Approach to Pilates
At Iconic Health Clubs Dublin, we offer both mat and reformer Pilates sessions, each delivered by experienced instructors trained in biomechanics and movement quality. Our mat classes emphasise proper form and mindful progression, while our reformer sessions provide individualised attention in an intimate setting.
We’ve found that many members benefit from sampling both formats. Some start with mat to build confidence, then graduate to reformer. Others maintain a balanced schedule, enjoying the benefits both offer. Your choice depends on your current fitness level, goals, injuries or limitations, preferences for class size and environment, and budget.
Our instructors are here to guide you toward the format—or combination of formats—that serves you best. There’s no single ‘right’ answer; there’s only what’s right for you.
Frequently Asked Questions
Is Reformer Pilates harder than mat Pilates?
Reformer Pilates typically offers greater resistance and can feel more challenging, particularly for muscle building. However, ‘harder’ is subjective. Mat Pilates demands significant stabilisation work, making it genuinely challenging in different ways. An advanced mat class can feel every bit as demanding as a beginner reformer session. The key is matching intensity to your current level and goals.
Which burns more calories – Reformer or mat?
On average, reformer Pilates burns 250 to 450 calories per hour, while mat Pilates burns 175 to 350 calories per hour. The variance depends on body weight, intensity, pace, and fitness level. A vigorous mat class can burn more than a gentle reformer session. If calorie burn is your primary goal, both formats are effective, though reformer typically edges ahead due to greater resistance and continuous engagement.
Do I need mat experience before trying Reformer?
Not necessarily. While foundational mat experience helps, many people move directly to reformer, especially beginners, because the equipment provides support and guidance. If you’re new to Pilates altogether, you might benefit from one or two mat sessions to understand basic principles and breath work. However, our instructors at Iconic are skilled at introducing beginners to reformer work through proper form instruction and careful spring tension adjustment.
Explore Pilates at Iconic Health Clubs
Whether you’re drawn to the foundational strength-building of mat Pilates or the muscle-development focus of reformer work, Iconic Health Clubs offers both in a welcoming, supportive environment. Our instructors understand that every body is different and every fitness journey is unique.
If you’d like to explore reformer Pilates further, visit our reformer Pilates hub to discover the specific benefits and what to expect from your first session. You can also explore the benefits of reformer Pilates and learn about calories burned during reformer work. For a broader view of Pilates styles, check out our guide to types of Pilates.
Visit Iconic Health Clubs Dublin to see both our mat and reformer studios, meet our instructors, and find the Pilates experience that resonates with you.
