The One Mistake Nearly Everyone Makes When They Start Pilates—and How To Avoid It

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Pilates instructor Marina Enright says a common beginner error is attempting advanced exercise variations before establishing a solid foundation. She recommends controlled movement, attention to breathing and using modifications; people with injuries or specific goals may benefit from guidance from a certified instructor.

Beginners should avoid advancing to difficult Pilates variations before learning the fundamentals, certified instructor Marina Enright told Fit&Well, warning that poor control can lead people to recruit the wrong muscles and place extra tension on the neck, shoulders or lower back. Her advice is to prioritize controlled movement, breathing and appropriate modifications rather than trying to copy challenging exercises seen on social media.

Enright, founder of Amare Pilates, described choosing advanced variations too early as a common mistake among new practitioners. People attempting movements beyond their current strength or control may compensate by using muscles that are not intended to carry the work, she said. That can create unnecessary tension and, over time, reinforce poor movement patterns that may contribute to discomfort or injury. The source does not quantify how often this happens or establish that it will occur for every beginner.

Her first recommendation is to value movement quality over repetition count. Slow, controlled actions and proper alignment matter more than completing many repetitions or selecting the most difficult version, Enright said. Beginners can focus on engaging the muscles involved in a movement while keeping the exercise within their current ability.

Enright also recommends paying attention to breath and coordination during practice, whether in a class or at home. She said connecting breath with movement can support core engagement, control and body awareness. For newer practitioners, she advises using an instructor’s easier modifications to learn the movement’s fundamentals. Those working toward a specific goal or recovering from an injury may want to consult a certified Pilates instructor who can offer individualized guidance.

Build Control Before Difficulty

The advice matters because online Pilates videos can make advanced movements look accessible to people who have not yet developed the strength, coordination or technique to perform them as intended. Copying a demonstration without adapting it may lead a beginner to focus on finishing the exercise instead of maintaining control and alignment.

Enright’s recommendations offer a practical way to scale a session: choose a manageable variation, move deliberately, and coordinate breathing with the exercise. Modifying a movement is not a measure of failure, she said; it can help practitioners learn the basics and build capacity. That is guidance from an instructor, not a guarantee that a particular routine will prevent injury or suit every person.

Advice for New Practitioners

The Fit&Well report focuses on beginner practice and draws its central guidance from Enright, a certified instructor and founder of Amare Pilates. It addresses the gap between the advanced moves often shown in social media content and the foundational control those movements can require.

The report presents three pointers: prioritize precise movement rather than high repetitions, keep breathing in view, and use modifications to match an exercise to current ability. It also recommends certified-instructor support for people with a specific training goal or those recovering from injury. The source does not report a new study, survey or clinical finding; the development is a published expert-advice report.

Limits of the Available Evidence

The report offers one instructor’s practical guidance; it does not provide research data, injury rates or evidence showing how common the mistake is across all beginners. Enright says compensating with other muscles can reinforce poor movement patterns and potentially lead to discomfort or injury, but the source does not claim that advanced variations inevitably cause harm.

It also does not specify which exercises or modifications are appropriate for each person, since ability and circumstances vary. Anyone experiencing pain, recovering from injury or managing a health condition may need individualized professional advice rather than relying on a general online routine.

Apply the Advice in Practice

For a first session, the report’s practical next step is to choose a basic variation that can be performed with control, use the instructor’s modifications, and pay attention to alignment and breathing rather than trying to match an advanced video. If a movement cannot be completed comfortably or with control, scaling it back is consistent with Enright’s advice.

People pursuing a specific goal or returning after an injury can seek guidance from a certified Pilates instructor for personalized modifications. The Fit&Well source provides no announced follow-up study or further milestone, so any broader evidence about beginner injuries or outcomes remains outside the report.

Key Questions

What beginner mistake does the report identify?

Trying advanced Pilates variations before learning the fundamentals. Instructor Marina Enright says beginners should first build a foundation of strength and control.

Why can advancing too quickly be a problem?

Enright says a person may compensate by recruiting the wrong muscles, which can create extra tension in the neck, shoulders or lower back. She says poor movement patterns may contribute to discomfort or injury over time, but the report does not say this happens to everyone.

What should beginners focus on instead?

Enright recommends slow, controlled movement, proper alignment and breathing. She advises focusing on technique rather than doing more repetitions or choosing the hardest variation.

Are Pilates modifications a sign of weakness?

No. Enright describes modifications as a useful way to learn a movement’s fundamentals and build strength. A suitable variation depends on the person’s current ability.

When should someone seek an instructor’s guidance?

Enright recommends working with a certified instructor for people with a specific goal or recovering from an injury. People with pain or other health concerns should seek advice suited to their circumstances.

Source: rss