Reformer Pilates
WITH SAMANTHA
What is Reformer Pilates?
Reformer Pilates is a full-body, resistance-based workout that uses a specialized machine known as the Reformer. With adjustable springs, a gliding carriage, straps, and bars, the Reformer allows for a wide range of controlled movements in various positions—lying down, standing, seated, or kneeling.
This unique method builds deep core strength, enhances flexibility, and promotes long, lean muscle development—all while being gentle on your joints. Whether you’re looking to improve posture, recover from injury, or elevate your fitness, Reformer Pilates offers a safe and effective path to better movement.
It’s suitable for all fitness levels, with exercises tailored to your body and your goals.
Novice
Learn the basics and build a strong foundation on the Reformer.
Intermediate
Challenge your control, strength, and flexibility with dynamic flows.
Advanced
Push your limits with precision, power, and advanced Reformer techniques.
About The Instructor
Samantha Clayton Pilates offers a boutique, one-on-one Pilates experience in the heart of Leslieville. With over 25 years of experience in movement and Pilates, Samantha brings a personal, tailored approach to each session, whether you’re a seasoned athlete or new to Pilates. Specializing in private sessions on the reformer, ladder barrel, and mat, Samantha helps clients build strength, improve posture, and enhance flexibility at their own pace.
The studio, set on a serene patio overlooking a lush garden, offers a tranquil, “Little Bali” vibe—especially during summer months when the area is protected and ideal for outdoor movement. Whether you’re an elderly client looking to improve mobility or a young athlete working on performance, Samantha creates a welcoming and supportive environment for all.
What to Expect?
Each Reformer session with Samantha begins with a personalized assessment and goal-setting, followed by a thoughtfully curated flow of exercises that evolve as you progress.
Expect:
Expert guidance with a focus on alignment and control
A calm, supportive, non-intimidating environment
Exercises adapted to your level, needs, and goals
Real, noticeable improvements in strength, posture, and flexibility
Whether you’re stepping onto a Reformer for the first time or refining advanced techniques, you’ll leave each session feeling stronger, taller, and more connected to your body.
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The beauty of Reformer Pilates is that it truly welcomes everyone—no matter your age, fitness level, or experience with exercise. Whether you’re a complete beginner, an athlete looking to improve performance, a senior wanting to maintain mobility, or someone recovering from an injury, Reformer Pilates offers a safe and effective way to build strength, flexibility, and body awareness.
Beginners: If you’re new to Pilates or exercise in general, the Reformer is a fantastic place to start. The machine supports your body and guides your movements, making it easier to learn proper form and alignment. With personalized instruction, you’ll build a solid foundation that can reduce the risk of injury and help you feel confident in your practice.
Seniors: Aging often brings challenges like reduced flexibility, muscle loss, or joint pain. Reformer Pilates is gentle and low-impact, making it an excellent option for older adults who want to stay active, improve balance, and maintain independence. Exercises can be modified to accommodate limitations and focus on mobility and functional strength.
Athletes: For athletes or active individuals, Reformer Pilates is a powerful cross-training tool. It targets muscles often neglected in traditional training, improves core stability, enhances flexibility, and promotes efficient movement patterns. This helps prevent injuries and improves overall athletic performance.
People Recovering from Injury: Whether you’re healing from a back injury, surgery, or chronic pain, Reformer Pilates can be adapted to support your recovery. The controlled, precise movements help rebuild strength without strain. A skilled instructor will customize exercises to your condition, ensuring you progress safely and effectively.
Anyone with Specific Goals: Maybe you want to improve posture, reduce stress, or simply feel stronger and more energized. Reformer Pilates sessions are highly customizable, so your practice will always be aligned with your personal goals and needs.
What makes Reformer Pilates particularly special is its adaptability. The springs on the machine can be adjusted to change the resistance, meaning exercises can be made easier or more challenging based on your current ability. This makes it a sustainable practice—you can progress gradually without risking injury or burnout.
Moreover, the focus on mindful, precise movement in Pilates means you not only work your body but also cultivate greater body awareness. This increased connection helps improve your everyday movement patterns, reduce pain, and promote long-term health. No matter your background or goals, Reformer Pilates offers a welcoming, supportive environment where your body can thrive.
While both Reformer Pilates and mat Pilates are rooted in the same core principles—focusing on controlled movement, breath, core engagement, and improving overall strength and flexibility—they differ significantly in how those principles are applied and experienced.
Mat Pilates is performed on the floor using only your body weight as resistance. It relies on precise, flowing movements and sequences designed to build strength, increase flexibility, improve posture, and develop body awareness. Because there’s no equipment involved beyond a mat, mat Pilates is highly accessible and can be done anywhere. However, it can sometimes be more challenging for beginners to maintain proper alignment or to modify exercises as needed, since the only resistance comes from gravity and body weight.
Reformer Pilates, in contrast, uses a specialized piece of equipment called the Reformer, which includes a sliding carriage, adjustable springs, ropes, and pulleys. This machine provides variable resistance that can be finely tuned to suit your strength and flexibility levels. The Reformer supports and challenges your body in different ways, allowing for a much wider variety of exercises and positions—lying down, sitting, standing, kneeling, and even jumping movements. Because the resistance is adjustable, exercises can be made easier or more challenging, making it ideal for all fitness levels.
Another key difference is that the Reformer helps guide your movements, which can improve alignment and control, especially for beginners or those recovering from injury. The machine’s design promotes fluid, controlled motion, helping to reduce the risk of strain or injury while deepening muscle engagement. This added support often allows practitioners to access deeper muscles and achieve a more effective workout than mat Pilates alone.
Reformer Pilates also offers more dynamic options for strength training, stretching, and rehabilitation. The springs provide resistance that helps build strength and endurance, while the smooth gliding platform allows for low-impact, joint-friendly movement. This combination makes Reformer Pilates an excellent choice for athletes, older adults, or anyone looking to improve movement efficiency and prevent injury.
In summary, while mat Pilates is a fantastic, accessible practice that focuses on body weight and core strength, Reformer Pilates enhances and expands those benefits by adding resistance, support, and versatility through its specialized equipment. Both forms complement each other well, but the Reformer offers a broader range of movement possibilities, making it ideal for those seeking a deeper, more controlled, and customizable Pilates experience.
Choosing the right clothing for your Reformer Pilates class can really enhance your experience. Since the workout involves precise movements and use of equipment, you’ll want to wear something that allows you to move freely and stay comfortable throughout the session.
It’s best to opt for form-fitting, stretchy activewear like leggings or fitted pants paired with a snug tank top or T-shirt. This type of clothing helps your instructor observe your posture and alignment, so they can provide the best guidance and corrections. Loose or baggy clothes might get caught in the machine or hide your form, making it harder to get feedback.
Breathable, moisture-wicking fabrics are great choices since Pilates can get sweaty, and you’ll want to stay cool and dry. Avoid stiff or rough materials that might restrict your movement.
When it comes to your feet, many studios recommend wearing grip socks—socks with rubber soles to prevent slipping and give you extra traction on the Reformer. If you don’t have grip socks, barefoot is usually fine, but it’s good to check your studio’s policy.
Here’s a quick checklist to keep in mind:
Comfortable, stretchy activewear (leggings, fitted tops)
Avoid baggy or loose clothing
Breathable, moisture-wicking fabrics
Grip socks for safety and stability (or bare feet if allowed)
Remove jewelry that might snag or distract
Tie back long hair to keep it out of your face
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The number of Reformer Pilates classes you should attend each week really depends on your personal goals, fitness level, and lifestyle. For most people, 2 to 3 classes per week hit the sweet spot between making steady progress and giving your body enough time to rest and recover. This frequency is enough to build strength, improve flexibility, increase body awareness, and develop consistency—all essential for seeing real benefits from your practice.
If you’re brand new to Pilates or coming back after a long break, starting with just one class per week is perfectly fine. This allows your body to gradually get used to the movements, learn proper form, and prevent soreness or injury. As your confidence and strength grow, you can add more sessions.
For those with specific goals—like improving athletic performance, rehabilitating an injury, or addressing chronic pain—your instructor may recommend a more tailored plan. Sometimes this means attending classes more frequently, up to 4 or even 5 times per week, especially in the early stages of rehab or for intense conditioning. However, this level of commitment requires careful guidance and attention to how your body responds to avoid overtraining.
It’s also important to remember that rest days are just as crucial as workout days. Pilates, especially on the Reformer, challenges your muscles in new ways, and recovery allows your muscles to rebuild stronger. Balancing exercise with proper rest helps prevent fatigue, soreness, and injury, and keeps your practice sustainable in the long run.
Other factors to consider include:
Your overall fitness routine: If you’re combining Pilates with other activities like running, yoga, or strength training, you might adjust your Pilates frequency accordingly to avoid burnout.
Your lifestyle and schedule: Consistency matters more than frequency. It’s better to commit to 2 classes a week you can consistently attend than to overcommit and skip sessions.
Your body’s signals: Listen to how your body feels. If you’re unusually tired, sore, or stressed, it might be time to take a rest day or reduce the number of classes temporarily.
In summary, 2 to 3 classes per week is a solid recommendation for most people aiming to improve fitness, flexibility, and posture with Reformer Pilates. Beginners may start with fewer, and advanced or rehabilitating clients might do more—but the key is to find a routine that feels right, supports your goals, and keeps you motivated.
Yes, Reformer Pilates is not only safe for many people with back pain—it’s often highly recommended. It’s commonly used by physiotherapists and rehabilitation specialists as part of a recovery and strengthening plan. But what makes it so effective and safe?
Let’s start with the basics. Back pain is often caused or worsened by poor posture, weak core muscles, muscular imbalances, or a lack of flexibility—all of which Reformer Pilates is specifically designed to improve. The Reformer machine provides a unique platform that allows for controlled, low-impact movement using spring-based resistance. This means you can strengthen muscles, stretch tight areas, and improve joint mobility without placing excess strain on your spine.
What makes the Reformer especially helpful is the support it provides. Unlike many traditional exercises that can put pressure on your back (like crunches or weightlifting), the Reformer allows you to lie down, sit, kneel, or stand in supported positions while working out. The carriage glides smoothly along rails, and the adjustable springs allow for customized resistance levels, making it easy to progress safely at your own pace.
For those with back pain, one of the biggest game-changers is building core stability. The deep abdominal muscles—especially the transverse abdominis—act like a corset around your spine, supporting and protecting it. Many people unknowingly rely on their superficial muscles and overcompensate with their lower back, which can lead to or worsen pain. Reformer Pilates teaches you to engage these deep muscles properly, creating a stronger foundation and taking pressure off your back.
And it’s not just about strength. Flexibility and posture are equally important. Reformer Pilates encourages proper spinal alignment, helps correct postural habits (like slouching or anterior pelvic tilt), and gently stretches tight muscles that may be pulling your spine out of its natural position. For many people, this leads to better balance, fewer flare-ups, and less stiffness throughout the day.
Another huge benefit is how personalized it is. When working with an experienced instructor like Samantha, you’re not just doing random exercises—you’re getting a session tailored to your unique body, needs, and limitations. Samantha has over 25 years of experience in movement and Pilates, and she specializes in helping clients safely rebuild strength and mobility. She’ll carefully choose and adapt exercises so you can move confidently, even if you’re recovering from an injury or managing a chronic condition.
In short: Reformer Pilates can be an amazing tool for back pain recovery and prevention. It’s safe, supportive, and empowering—and with a skilled instructor by your side, it can truly help you move better, feel better, and live pain-free.
Your first Reformer Pilates class with Samantha is designed to be welcoming, informative, and tailored to you. Samantha’s extensive experience and personal approach ensure that you’ll feel comfortable and supported from the moment you step into the studio.
Here’s what you can typically expect during your first session:
1. Personalized Assessment and Conversation
Before you even step onto the Reformer, Samantha will take some time to get to know you—your movement history, any injuries or concerns, fitness goals, and experience with Pilates or exercise. This helps her customize the session specifically for your body and needs.
2. Introduction to the Equipment
If it’s your first time on the Reformer machine, Samantha will guide you through the basic parts and functions, explaining how the springs, carriage, straps, and footbar work. She’ll show you how to safely get on and off and how to position yourself correctly for different exercises.
3. Gentle Warm-Up and Foundational Movements
Your first class typically starts with a gentle warm-up to awaken your muscles and connect you with your breath and core. Samantha will introduce foundational Pilates principles like alignment, breathing, and engaging your deep core muscles.
4. Customized Exercise Flow
The exercises chosen will be suited to your level—whether you’re a beginner or more experienced. Samantha focuses on quality over quantity, emphasizing proper form and mindful movement rather than rushing through reps. She’ll guide you step-by-step, offering hands-on adjustments and clear verbal cues to help you feel stable and supported.
5. Focus on Core and Posture
You’ll spend time activating and strengthening your core, which is central to Pilates. Samantha will help you build awareness of how your body moves and encourage better posture and alignment throughout the session..
Overall, your first Reformer Pilates class with Samantha is about building confidence and comfort. It’s a chance to learn how to move safely and effectively, laying a strong foundation for your practice. Samantha’s supportive, personalized approach ensures that whether you’re recovering from injury, aiming to improve athletic performance, or simply starting something new, you’ll leave feeling empowered and inspired to continue.
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The short answer? No, you don’t need any prior Pilates experience to start Reformer Pilates with Samantha. Pilates is designed to be accessible and adaptable to people of all fitness levels, backgrounds, and abilities. Whether you’ve never tried Pilates before or you’re coming from a different type of exercise routine, Samantha will guide you through every step of your journey with patience and expertise.
In fact, many people come to Pilates precisely because they’re new to mindful movement or looking for a gentle yet effective way to build strength and flexibility. The Reformer machine itself is a fantastic tool for beginners because it provides support and adjustable resistance, allowing you to learn proper alignment and engage your muscles safely.
Samantha’s approach is always personalized—she takes the time to understand your unique needs, limitations, and goals. This means your first class will focus on the basics, helping you build a solid foundation while gradually introducing more challenging movements as you progress.
If you have some Pilates experience, that’s great too! Samantha can tailor sessions to deepen your practice, enhance your technique, and introduce advanced exercises to keep you challenged and motivated.
Ultimately, Pilates is a journey, not a destination, and every body is welcome. Starting with Samantha means you’ll receive expert guidance and support no matter your starting point, ensuring your practice is both safe and rewarding.
Reformer Pilates sessions typically last between 45 minutes and 1 hour, which is an ideal length to deliver a comprehensive, effective workout while keeping you fully engaged and focused throughout. This duration allows you to experience a balanced session that includes warm-up, a variety of targeted exercises on the Reformer machine, and a cool-down period for stretching and relaxation.
When you come to your session with Samantha, she’ll design the class to fit your individual needs, goals, and fitness level. The session usually starts with a gentle warm-up that helps prepare your body, awaken your muscles, and tune you into your breath and posture. This sets the tone for mindful, controlled movement and helps prevent injury.
The main part of the session is a carefully sequenced flow of exercises on the Reformer. These exercises vary depending on your experience, any physical limitations, and your goals—whether that’s building core strength, improving flexibility, rehabilitating an injury, or enhancing athletic performance. The Reformer machine’s adjustable resistance springs allow Samantha to tailor the intensity so the workout is challenging but safe and comfortable.
After the workout, the session concludes with a cool-down segment to stretch your muscles, release any tension, and help your body transition back to a relaxed state. This final phase is important for flexibility, recovery, and reducing muscle soreness.
For beginners or clients recovering from injury, sessions may start closer to 45 minutes. This gives you time to learn the basics, build confidence, and avoid overexertion. As your strength and technique improve, sessions can comfortably extend up to an hour, allowing for a more thorough and varied workout.
If you’re short on time, some studios also offer 30-minute introductory sessions or targeted mini-workouts, but the 45–60 minute window remains the most common and effective format for a full Reformer Pilates experience.
Ultimately, the length of your session is about quality—not just quantity. Samantha focuses on ensuring every movement is done with precision, control, and awareness, which delivers better results and reduces the risk of injury. This approach helps you build a sustainable practice that strengthens your body and supports long-term health.
Reformer Pilates can definitely be a helpful part of a weight loss journey, though it’s important to understand how it fits into your overall fitness and lifestyle goals. While Pilates—especially on the Reformer—may not burn as many calories per session as high-intensity cardio workouts, it offers many other benefits that support fat loss and a healthier body composition.
Firstly, Reformer Pilates focuses on building lean muscle and increasing core strength. Because muscle tissue burns more calories at rest than fat, gaining lean muscle through Pilates can help boost your metabolism over time. The controlled resistance training on the Reformer targets multiple muscle groups, helping you tone and sculpt your body—especially areas like the core, glutes, arms, and legs.
Secondly, Pilates improves your posture, balance, and flexibility, which enhances your overall movement efficiency. Better posture and alignment can make other physical activities feel easier and more effective, encouraging you to stay active in your daily life.
Additionally, the mindful movement and breath control aspects of Pilates can help reduce stress—a factor that often contributes to weight gain or difficulty losing weight. Managing stress through Pilates may help reduce emotional eating and support healthier habits.
To maximize weight loss, Reformer Pilates works best when combined with a balanced diet and other forms of exercise, such as cardiovascular activities or strength training. Consistency is key—regular Pilates sessions can help build strength and muscle tone, while complementary workouts increase calorie burn.
With Samantha’s expert guidance, you’ll receive personalized programming that challenges your body appropriately, helping you progress safely and effectively toward your goals—whether that’s weight loss, improved fitness, or overall wellness.
In summary, while Reformer Pilates alone might not be a rapid weight loss solution, it’s a powerful tool that builds the strength, posture, and body awareness needed to support lasting fat loss and a healthier lifestyle.
Pilates By Samantha
The Reformer
The Reformer is the iconic piece of equipment in the Pilates practice. Whether you’re goal is to increase strength, coordination and flexibility, or rehabilitate yourself, consider the Reformer an all round champion!
The Ladder Barrel
The Ladder Barrel is also part of the original equipment created by Joseph Pilates. It is a highly versatile creation and a personal favourite. Just wait and see what we can do!
The Arc
The Arc is yet also another versatile piece of equipment used to open both the front and the back of the body.