There's No Rush: How Tempo Shapes Your Pilates Practice

When people think of Pilates, they often picture very slow, deliberate movements OR fast, acrobatic performances on social media. But here's something that might surprise you: when Joseph Pilates described his method—which he called "the art of contrology"—he used words like slow, smooth, and controlled. Yet when you watch archival footage of his students, it doesn't look like what we'd call slow today.

What you see is precise, flowing, and purposeful—largely performed by dancers, boxers, and actors whose livelihoods depended on body awareness. They had already developed the mind-body connection and control that made that tempo possible.

I learned Pilates through a lineage rooted in that tradition. My teacher, Dr. Jean Sabatine, studied with Jerome Robbins—yes, the legendary Broadway choreographer—who worked directly with Joseph and Clara Pilates in New York. What was passed down through dancers moves at roughly twice the pace of what many people practice as "slow Pilates" today.

So which is right? Both, actually.

The slower, more therapeutic approach to Pilates developed over time as the method reached a wider population—people who needed to build the body awareness that dancers already had. And that's exactly why my Level 1 classes move at a gentler pace.

Building interoceptive awareness

There's a concept called interoception—your body's ability to send and receive internal signals. Interoceptive awareness is the conscious recognition of those signals: noticing when your core is truly engaged versus when you're holding your breath and muscling through, feeling the difference between productive effort and tension. Some people have it easily, and some people need time and practice to learn to really listen to their body’s signals.

This awareness doesn't develop by rushing. It grows when you have time to notice what's actually happening in your body. That's why my Level 1 classes use a slower tempo with more rest between exercises. It's not easier—it's foundational. You're building the mind-body connection and understanding that makes everything else possible.

Every level offers a real workout

There is no value judgement on these tempo differences. A slower class isn't a lesser workout. An advanced practitioner in a Level 1 class will be working on deeper extension, more precise scoop, refined breath control, and fascial connection. They're not coasting—they're going deeper. Working slowly can even become a somatic experience, helping some people feel more connected and grounded in their bodies while also developing a stronger sense of nervous system regulation.

As you progress through levels, the tempo increases. Some movements become transitions themselves. Rest periods shorten. But none of that means Level 1 is merely a stepping stone. Some students stay at a slower pace intentionally, continuing to increase their range of motion and control without ever feeling the need to speed up.

It's not a race.

Finding your right tempo

Both approaches—dynamic and slow—are completely valid. The question is what serves your body right now. If you're new to Pilates, or returning after time away, starting slowly helps you build real technique instead of relying on momentum and old movement habits. If you're comfortable with the work and feel ready for more challenge, moving up a level lets you experience Pilates closer to its NYC studio athletic form.

Either way, you're doing Pilates. And you're doing it right.

Ready to find your tempo? New students can try 3 weeks of unlimited classes for just $59—explore Level 1 Pilates, Mobility Stretch, or both and discover what works for your body.