I've never done Pilates before. Am I going to embarrass myself?

No. Foundation is built for exactly this, first-time reformer members. Half the class will be feeling the same; the other half started the same way three months ago and are now your loudest cheerleaders. Pilates instructors are some of the kindest people in fitness; nobody is judging.

I'm not flexible / I'm not strong / I'm carrying weight.

Every one of these is a reason to start, not a reason to wait. Reformer Pilates is one of the most modifiable fitness modalities in existence, the springs can be adjusted to almost any starting level, the range of motion is yours to set, and the work meets you where you are. Members come to R1SE from every starting point and every body type.

Is it going to hurt my back?

Reformer is one of the few resistance modalities specifically backed by NICE for non-specific low-back pain. Done properly, with instructor cueing and appropriate spring choice, it strengthens the structures around your spine without compressing them. If you have an acute or recent back issue, please mention it on arrival so we can adapt.

Do I need to do the Foundation course before I can join other classes?

Yes, at R1SE we require Foundation completion (one session) before booking Flow or Fit. This is to protect new members from injury and to ensure you know the safety basics before joining a faster-paced class. It's one session, not a multi-week commitment.

Why are grip socks compulsory?

Two reasons. First, hygiene, bare feet on shared equipment is unpleasant for everyone. Second, safety, bare feet can slip on the carriage during standing and inverted work, and the textured grip socks prevent that. We sell them in studio if you forget.

What if I'm on my period / pregnant / recovering from surgery?

Periods: no restriction; reformer can actually help with cramps and mood. Pregnancy: please flag on booking, and we'll allocate a pre/postnatal-trained instructor and adapt the session. Surgery: speak with your surgeon for clearance, and bring their guidance to us, we'll build around it.

How sore will I be afterwards?

Probably more sore than you expect, in places you didn't expect, deep abdominal wall, inner thighs, glutes, mid-back. The soreness peaks 24–48 hours after the session and disappears by day three. After the first few sessions it diminishes rapidly.

Can I bring a friend?

Absolutely. Many of our long-term members started with a friend on their first Foundation session. Book together; you'll likely be on adjacent reformers.

Reformer Library · Start Here

Reformer Pilates for beginners.

Everything a first-time reformer member at R1SE needs. What to wear, what to bring, what to expect in your first 45 minutes, and the honest answer to every nervous question we're asked.

~ 7 min read

← Back to the Reformer Library

Before you arrive

What to bring, what to wear

R1SE Brook Place, 112 Napier Street, Sheffield, S11 8DL. Arrive ten minutes before your first session.

Grip socks (compulsory at R1SE, buy in studio if you forget)
Form-fitting clothing you can move in (leggings + fitted top is ideal)
Water bottle
Hair tie if you have long hair
Arrive 10 minutes early for your first session, there's paperwork and a quick equipment briefing
Nothing in your pockets; remove watches, big jewellery, anything that could catch on the carriage

Your first session

What happens in the room

Foundation is a 45-minute session structured to give first-time reformer members everything they need to come back confident and ready for Flow or Fit.

1
Arrive & sign in
Pop into the studio 10 minutes early. We'll show you the changing rooms, sign you in, and answer any questions before the class starts.
2
Equipment briefing
Your instructor will walk you to your reformer and explain the basic anatomy, carriage, foot bar, springs, headrest, straps. Five minutes, no jargon, no expectation that you remember everything.
3
Warm-up & footwork
The session opens with a short warm-up and the Footwork series. You'll be supine on the carriage, pressing the foot bar through different foot positions. It's the most accessible part of the session and the perfect on-ramp.
4
Core, glutes, posterior chain
From footwork we move into abdominal work (often The Hundred), then into glute, hamstring and back work. Your instructor will offer modifications throughout, you can always ask for a lower spring or a smaller range of motion.
5
Standing & mobility work
Many sessions finish with standing or stretching sequences, Side Splits, Mermaid, or longer mobility holds. By this point you'll feel warm, worked, and unexpectedly tall.
6
Cool down & reflection
Two or three minutes of breath work and reflection. Your instructor will check how you found it and answer any questions for next time.

The honest answers

What every nervous beginner asks

Take the first step.

The hardest part of reformer Pilates is the bit before the first session. Book Foundation, turn up, and let us handle the rest.

Book Foundation Ask the team a question

Reformer Pilates for beginners.

Everything a first-time reformer member at R1SE needs. What to wear, what to bring, what to expect in your first 45 minutes, and the honest answer to every nervous question we're asked.

~ 7 min read

← Back to the Reformer Library

Before you arrive

What to bring, what to wear

R1SE Brook Place, 112 Napier Street, Sheffield, S11 8DL. Arrive ten minutes before your first session.

Grip socks (compulsory at R1SE, buy in studio if you forget)
Form-fitting clothing you can move in (leggings + fitted top is ideal)
Water bottle
Hair tie if you have long hair
Arrive 10 minutes early for your first session, there's paperwork and a quick equipment briefing
Nothing in your pockets; remove watches, big jewellery, anything that could catch on the carriage

Your first session

What happens in the room

Foundation is a 45-minute session structured to give first-time reformer members everything they need to come back confident and ready for Flow or Fit.

1
Arrive & sign in
Pop into the studio 10 minutes early. We'll show you the changing rooms, sign you in, and answer any questions before the class starts.
2
Equipment briefing
Your instructor will walk you to your reformer and explain the basic anatomy, carriage, foot bar, springs, headrest, straps. Five minutes, no jargon, no expectation that you remember everything.
3
Warm-up & footwork
The session opens with a short warm-up and the Footwork series. You'll be supine on the carriage, pressing the foot bar through different foot positions. It's the most accessible part of the session and the perfect on-ramp.
4
Core, glutes, posterior chain
From footwork we move into abdominal work (often The Hundred), then into glute, hamstring and back work. Your instructor will offer modifications throughout, you can always ask for a lower spring or a smaller range of motion.
5
Standing & mobility work
Many sessions finish with standing or stretching sequences, Side Splits, Mermaid, or longer mobility holds. By this point you'll feel warm, worked, and unexpectedly tall.
6
Cool down & reflection
Two or three minutes of breath work and reflection. Your instructor will check how you found it and answer any questions for next time.

The honest answers

What every nervous beginner asks

Take the first step.

The hardest part of reformer Pilates is the bit before the first session. Book Foundation, turn up, and let us handle the rest.

Book Foundation Ask the team a question

Reformer Pilates for beginners.

What to bring, what to wear

What happens in the room

Arrive & sign in

Equipment briefing

Warm-up & footwork

Core, glutes, posterior chain

Standing & mobility work

Cool down & reflection

What every nervous beginner asks

Take the first step.

More from the R1SE Reformer Pilates Library

Reformer Pilates Library

The Science of Reformer Pilates

History of the Reformer

Classical Repertoire

Equipment Anatomy

Styles of Reformer Pilates

Take a class at R1SE

Train to teach

Reformer Pilates for beginners.

What to bring, what to wear

What happens in the room

Arrive & sign in

Equipment briefing

Warm-up & footwork

Core, glutes, posterior chain

Standing & mobility work

Cool down & reflection

What every nervous beginner asks

Take the first step.

More from the R1SE Reformer Pilates Library

Reformer Pilates Library

The Science of Reformer Pilates

History of the Reformer

Classical Repertoire

Equipment Anatomy

Styles of Reformer Pilates

Take a class at R1SE

Train to teach