1st October 2026

Short answer: yes, we think it can. And it's not only us saying so, which is lucky, because we teach Pilates for a living and we would say that, wouldn't we. Proper controlled trials link regular Pilates to fewer symptoms of anxiety and depression, more energy and better sleep.

It's not a cure, and it's not a treatment on its own. We'll come back to that. But the evidence does point one way, so here's what the research says, plus a few things we've learned from running Sculpt, our social wellness club in Leamington Spa.

Is Pilates good for anxiety and depression?

Honestly, the best evidence we've got says yes.

The study worth knowing about is a 2018 analysis that pooled eight controlled trials. People doing Pilates reported fewer symptoms of depression and anxiety, less fatigue and more energy than people who weren't.

We'd rather be straight with you than oversell it, though. The studies are small, and a lot of them compare Pilates with doing nothing at all, which isn't the hardest test to pass. Even the researchers say we need bigger trials. So: promising, not proven.

Does Pilates help you sleep?

Looks like it. A 2020 review of six randomised trials, covering 477 people, found that those doing Pilates slept better than those who didn't.

It won't be the same for everyone, and we're not promising you eight hours. But anyone who's had a run of bad nights knows what it does to your head. A better night is usually where a better day starts.

Why does Pilates help your mental health?

Nobody's pinned it down to one thing. But here's our best guess at why it works, and it's what we build our classes around.

• You can't think about anything else. Pilates is small, precise, controlled movement. Try rehearsing tomorrow's meeting while holding a single-leg bridge on a moving carriage. You can't. For an hour your head has one job, and when did that last happen.

• You actually breathe. Every movement is timed to the breath, so it slows right down. Slow, steady breathing is one of the simplest ways to settle your body, and it's the first thing to go when you're stressed.

• You get stronger, and you notice. On the reformer you can feel yourself improving. A heavier spring. A longer hold. A move that used to make your legs shake and now doesn't. That feeling does a lot for you. It's the thinking behind The Load, our weight-focused reformer class.

• You'll keep doing it. The best exercise for your head is the one you'll still be doing in six months. Low impact, a set class time, a room you look forward to walking into. And on the days you can't get to us, The Vault has mat classes you can do at home.

Why the people matter as much as the Pilates

This is the bit we care about most. The exercise is only part of it. The NHS has five steps to mental wellbeing: connect with other people, be physically active, learn new skills, give to others, and pay attention to the present moment.

A good class ticks off four of those in an hour. You move, you learn something, you concentrate, and you do it in a room full of other people.

That last one is the whole reason we built Sculpt as a social wellness club and not just a studio. Classes are capped at ten reformers. The Lounge is on the same floor, so you walk out of class straight into good matcha and good people. Then there's Run Club, sound baths and breathwork for the rest of the week.

It's also what the Midlands Enterprise Awards picked up on in 2026, when they named us Pilates Studio of the Year and Wellness & Lifestyle Brand of the Year. Which was nice. But the way we'd put it is simpler: the Pilates gets you through the door, and the people are why you stay.

What Pilates cannot do

We want to be really clear on this one. Pilates isn't a treatment for a mental health condition. No class replaces your GP, therapy or medication, and we'd never tell you it does. The NHS describes exercise as especially useful for less severe depression, alongside other support where it's needed.

If you've been feeling low for a while and you don't feel like yourself, please speak to your GP. And if you need to talk to someone right now, Samaritans are free to call on 116 123, day or night.

How often should you do Pilates to feel the benefit?

There's no magic number. The NHS recommends 150 minutes of moderate activity a week, and Pilates can be part of that. If you're new, one or two classes a week is plenty to start with. Turning up matters far more than how hard any one class is.

If you fancy finding out for yourself, come and do a trial class at Sculpt. It's £20, there are ten reformers, and we're at 47–49 Warwick Street in Leamington Spa. Stay for a matcha afterwards.

The Sculpt team

Common questions about Pilates and mental health

Can Pilates help with anxiety? It can. Controlled trials have found fewer anxiety symptoms in people doing regular Pilates. The studies are small, so think of it as a support, not a cure.

Is Pilates good for depression? The research so far points to fewer depressive symptoms with regular Pilates. It works best alongside professional support where that's needed, never instead of it.

Is Pilates or yoga better for mental health? Yoga has more research behind it. Pilates has less, but what's there is positive. Honestly, the better one is the one you'll keep going to.

How quickly will I feel a difference? You might feel calmer straight after a class. The trials that measured lasting change ran over weeks, not days, so give it a bit of time.