Pilates is a low-impact exercise. Your feet stay planted on the ground (or on a sliding carriage), there’s no jumping or jarring, and the movements rely on controlled resistance rather than force. With an average metabolic intensity of about 3.7 METs, a typical session falls squarely into the moderate-intensity category, comparable to a brisk walk or gentle cycling. That combination of low joint stress and moderate effort is exactly why Pilates is so widely recommended for people with arthritis, back pain, or injury recovery.
What Makes Pilates Low Impact
“Low impact” means at least one foot stays in contact with the ground (or a surface) at all times, eliminating the repeated landing forces that stress your joints during running, jumping, or high-intensity interval training. Pilates fits this definition across nearly every format. Mat Pilates uses body weight and gravity while you’re seated, lying down, or standing with both feet grounded. Reformer Pilates adds adjustable spring tension on a sliding carriage, so your muscles work against continuous resistance without any pounding or sudden load on your knees, hips, or spine.
The spring-based resistance on a Reformer is worth understanding. Unlike picking up a heavy barbell, where force spikes at certain points in the movement, springs create smooth, even tension throughout the entire range of motion. This challenges muscles deeply while keeping stress on the joints minimal. It’s one reason physical therapists and orthopedic specialists frequently use Reformer-based exercises for post-surgical rehab and chronic joint conditions.
How Intense Pilates Actually Is
Low impact doesn’t mean low effort. A systematic review of metabolic data found that Pilates sessions average about 3.7 METs, with a wide range depending on the style and pacing. For context, 1 MET is the energy you burn sitting still, and 3 to 6 METs is considered moderate-intensity exercise. Traditional mat Pilates on its own clocks in around 1.8 to 2.8 METs, while more advanced or faster-paced sessions can push well above 4 METs.
Rest intervals between exercises play a surprisingly large role in intensity. Sessions with rest periods of 60 seconds or less averaged about 3.4 METs, while those with longer breaks dropped to around 2.0 METs. So the same set of exercises can feel like gentle stretching or a genuine workout depending on how your instructor paces the class. Some advanced protocols have been measured as high as 9.2 METs, which puts them on par with vigorous cycling or swimming laps.
If your goal is cardiovascular conditioning without impact, pacing and class selection matter more than the label on the door.
Benefits for Joint Pain and Arthritis
The low-impact nature of Pilates isn’t just about comfort. It translates into measurable improvements for people with joint conditions. A meta-analysis of randomized controlled trials in people with knee osteoarthritis found that Pilates led to significant improvements in physical function, stiffness, and overall symptom scores compared to no exercise. Stiffness scores improved significantly, and physical function gains were large enough to be considered clinically meaningful.
Pain also trended downward, though the statistical evidence was slightly less conclusive. What’s clear is that Pilates lets people with painful joints build strength and improve mobility without the flare-ups that often come from higher-impact exercise. The controlled, continuous resistance engages muscles through their full range of motion, which promotes joint stability and flexibility at the same time.
The Jumpboard Exception
There is one Pilates format that involves jumping: the Reformer jumpboard. A flat board attaches to one end of the Reformer, and you push off it with your feet while lying on your back, mimicking a jumping motion. This sounds like it would break the “low impact” rule, but the physics work differently when you’re horizontal. Gravity isn’t compressing your spine or knees the way it does when you land from a vertical jump. The spring resistance decelerates you smoothly rather than letting your joints absorb the shock.
Jumpboard classes raise your heart rate into cardio territory and feel much closer to running than a typical Pilates session. But because of the horizontal position and spring-controlled landing, the actual force on your joints stays far below what you’d experience jogging on pavement. If you’re specifically avoiding impact due to a stress fracture, joint replacement, or similar condition, it’s worth asking your instructor about the jumpboard before class. For most people, though, it remains a joint-friendly option.
How Pilates Compares to Other Low-Impact Options
- Walking: Around 3.0 to 3.5 METs at a brisk pace. Similar metabolic intensity to a moderately paced Pilates class, but Pilates offers more targeted strength and flexibility work.
- Swimming: Ranges from 4 to 8 METs depending on stroke and effort. Truly zero-impact because of buoyancy, but less focused on core stability and postural alignment than Pilates.
- Yoga: Generally 2 to 3 METs for most styles, making it slightly less intense than an average Pilates session. Both are low impact, but Pilates tends to emphasize muscular endurance while yoga prioritizes flexibility and breath work.
- Cycling: Stationary cycling sits around 4 to 6 METs. It’s low impact on the joints and stronger for cardiovascular fitness, but it doesn’t build the full-body functional strength that Pilates targets.
Pilates occupies a useful middle ground: more strengthening than walking, more structured than swimming, and more muscularly demanding than most yoga. For people who need to protect their joints while still building real fitness, it fills a gap that few other single activities cover as well.
Who Benefits Most From Pilates as Low-Impact Exercise
People recovering from orthopedic injuries or surgeries often use Pilates as a bridge between physical therapy and returning to regular exercise. The controlled movements and adjustable resistance let you progress gradually without risking re-injury. Older adults benefit from the emphasis on balance, posture, and hip and knee stability, all of which reduce fall risk.
Pregnant and postpartum individuals frequently turn to Pilates because it strengthens the deep core and pelvic floor without the bouncing and compression of higher-impact workouts. And athletes in high-impact sports like running or basketball sometimes add Pilates sessions specifically to build stabilizer muscles and correct imbalances that lead to overuse injuries.
If you’ve been sedentary and want an entry point that won’t leave your joints aching the next day, a beginner mat class is one of the gentlest ways to start. If you’re already active and want more challenge, a fast-paced Reformer or jumpboard class can push your cardiovascular system and muscular endurance hard, all while keeping impact close to zero.