Body & Movement Collective

You don’t need to feel wrecked for your training to be helping 👀
There’s a common belief in the pole, aerials and fitness world that if you don’t leave every session completely smashed, exhausted or barely able to walk the next day… then the session somehow “didn’t work” 😅
But honestly, that’s a huge misconception.
DOMS (Delayed Onset Muscle Soreness) is the soreness you might feel in the days after training. This is especially common when:
you introduce a brand new training stimulus,
learn new tricks or combo,
increase your training intensity or volume,
train in a different way to usual,
return from a break,
or if you’re newer to training in general ☺️\
Your body is essentially adapting to the demands you’re placing on it.
But as you continue training consistently, your body becomes more accustomed to those loads and movement patterns. Which usually means you stop getting intensely sore after every single session.
And that’s actually a good thing 🙌
Less soreness does NOT mean your training has stopped working.
It does not mean you’re “missing gains” or no longer making progress.
And it definitely doesn’t mean you need to push yourself harder every session.
Your body can still build strength, capacity, coordination, flexibility and fitness without constantly leaving you wrecked or sore afterwards 🙌
Honestly, good cross training and strength programming for pole and aerials usually shouldn’t leave you unable to function after every gym session.
Some initial soreness when starting something new? Totally normal.
But if your programming constantly leaves you sore and exhausted and it negatively impacts your pole training, recovery or daily life… that’s not productive long term.
The goal of training isn’t to feel destroyed.
The goal is to gradually build a stronger, more resilient body that can actually tolerate the demands of our sport and art ☺️
We offer PT and customised online gym programming designed specifically for pole dancers and aerialists, helping you get stronger, improve performance and reduce injury risk without feeling completely cooked all the time 💜
Need help with programming, cross training, rehab or recurring injuries?
DM us or book online ☺️

Just because your friend or coach does it that way doesn’t mean that’s the best way for you 👀
A lot of people in pole and aerials accidentally assume:
“Well they do it that way, so I should too.”
Your instructor trains 15 hours per week, so you assume you should be able to handle that amount of training too.
Someone in class says they train splits for 2 hours a day, and you wonder if that would make your progress quicker.
Another poler jumps into every invert, so you figure maybe strict technique doesn’t matter that much 😅
But just because somebody can do something doesn’t necessarily mean it’s the most effective, safest or sustainable way to train.
Sometimes people’s advice comes from:
the years they’ve spent gradually building their training capacity
the way their body tolerates load
their individual training history
them achieving a goal and assuming the way they did it was the most efficient way
compensating around weaknesses without realising
or honestly… they just haven’t experienced the consequences of those habits yet 🤷‍♀️

Pole and aerials are incredibly individual.
Your body, strength, mobility, injury history, recovery capacity, goals and training background are not identical to the person next to you. Which means your training probably shouldn’t be identical either ☺️
And honestly, good coaching and programming should account for that.
The goal isn’t to train exactly like somebody else.
The goal is to find the approach that helps you progress safely, sustainably and confidently long term 🙌
If you need help with cross training, programming, technique, rehab or managing niggling injuries, we’d love to help.
DM us or book online ☺️

Pole hurts… but not all pain is the same 👀
Yes, pole can absolutely hurt 🥵
We’ve all experienced the burning skin pain, bruises in weird places, muscle fatigue, carpet/floor burn, or that post-training soreness after a big session. Those things are generally considered pretty normal parts of training and usually aren’t signs that you’re doing your body any long term damaging ☺️
But not all pain falls into that category.
Stretching shouldn’t feel sharp, or like an aggressive pull.
Your shoulders shouldn’t pinch, or hurt at the joint during tricks.
Your ribs/back should not pull or stab during an invert. 
Things shouldn’t pinch, catch, burn, go numb or feel unstable 😅
And while pole culture sometimes normalises “just pushing through”, pain is still your body’s way of telling you that something may not be tolerating load very well.
Pain is a warning system, not just an inconvenience to ignore.
One of the most important skills in pole and aerials is learning the difference between:
productive discomfort,
training fatigue,
and pain that may actually be signalling an injury or overload issue.
Because the earlier you address those warning signs, the easier it often is to manage things before they become bigger problems ☺️
A lot of people wait until they physically can’t train anymore before getting support. But you don’t need to be completely broken to justify getting help.
If something has been feeling off, painful, tight, unstable or just not quite right, we’d love to help you better understand what your body is trying to tell you 🙌
DM us or book online to work with our pole & aerials specific team ☺️