Reformer Pilates for Beginners: Your First Sessions

The first time you lie on a reformer, the carriage moves before you expect it to. That small surprise is the whole point of the machine. It is also why a little orientation makes early sessions calmer and more productive. Here is what each part does and how the usual first exercises are set up, using the Elina Nubium as a reference.

What are the parts of a reformer?

A reformer is a sliding carriage on rails, pulled toward one end by springs. You push against a padded footbar or pull on straps to move it. A headrest supports the neck. Shoulder rests keep you in place as you push. Ropes run over pulleys to the hand and foot straps.

On the Nubium those parts come with useful adjustment. The quick-release footbar has 7 positions, the headrest has 3 and the shoulder pads adjust. Ropes retract under the carriage when they are not in use. Eight polyurethane wheels with precision bearings keep the glide quiet.

How do the springs work for a beginner?

Springs set the load. The number and color you hook on decide how firmly the carriage pulls home. The Nubium carries five: two strong red, two medium green and one light yellow. Colors are brand-specific, so always check the chart for your own machine before copying a setting.

New clients often assume lighter means easier. It does not always. A heavier spring gives a firm, predictable surface to push against. A very light spring lets the carriage wander, which asks for more control to keep it steady. A qualified teacher will choose starting settings for each exercise and adjust them as you go.

Setting up your first exercises

Most first sessions draw on three families of work. Each is described here only at setup level, since a teacher should cue the movement itself.

• Footwork: lie on your back with your head on the headrest, shoulders against the shoulder rests and feet on the footbar. The footbar position sets how bent the knees are at the start.
• Bridging: the same lying position with feet on the footbar. The spring choice decides how much the carriage wants to move while the hips are lifted.
• Basic arm work: lie on your back with the hands in the straps. The ropes need to be even in length so both arms work against the same load.

Keep the first few sessions simple. A short sequence done with attention teaches more about the machine than a long one rushed through.

What should you check before each session?

Check the springs, the footbar and the ropes before you lie down. Springs should hook fully into place, the footbar should be locked in its chosen position and both ropes should sit at matching lengths. Then slide the carriage by hand once to feel that it runs smoothly.

Learning with a qualified teacher

A reformer rewards good habits early. Book a few sessions with a qualified Pilates instructor, ideally on a machine similar to the one you plan to use. Ask them to write down your spring settings and footbar positions so you can repeat them. If you have a medical condition or are returning to exercise after a break, check with a clinician first.

When you are ready to train at home, compare compact machines in Pilates for the home or look through every model in our Pilates reformers.