10 Tips to Start Your Aerial Hoop, Aerial Hammock and Pole Dance Journey
Starting your journey into aerial hoop (lyra), aerial hammock (sling) or pole dance can feel exciting, empowering and a little daunting all at once. Whether you’re looking to build strength, boost confidence or simply try something new, these beginner-friendly tips will help you start safely and enjoy the process from day one.
1. Choose a reputable studio
Look for a professional studio with qualified instructors, safe rigging, appropriate crash mats and structured beginner classes. A supportive and inclusive environment is essential, especially when you’re just starting out. Here at High, we cover all of this!
2. Begin with beginner classes and take your time
Progress in aerial and pole disciplines takes patience. Beginner classes focus on the foundations such as grip, basic spins, climbs and conditioning. Everyone progresses at a different pace, so avoid comparing yourself to others.
3. Focus on technique and safety first
Good technique is far more important than learning advanced tricks quickly. Proper engagement, controlled movements and safe exits will protect your body and set you up for long-term progress.
4. Conditioning is key
Strength, mobility and endurance develop over time. Conditioning exercises for the core, shoulders, grip and hips will support all three disciplines and help you feel stronger and more confident in class.
5. Wear the right clothing
Dressing appropriately makes a big difference to comfort and performance.
- Aerial hoop and hammock: leggings and fitted tops that cover the backs of the knees and underarms
- Pole dance: shorts and a vest or sports bra to allow for skin grip
6. Be patient with your grip
Grip strength and skin tolerance take time to develop. Sore hands are completely normal in the beginning. Use grip aids sparingly and allow your hands to adapt naturally.
7. Cross-training supports your progress
Activities such as yoga, Pilates, flexibility training or strength training can greatly enhance your aerial and pole practice, helping to prevent injury and improve overall performance. The FlighFit Online Academy is opening up very, very soon – keep an eye out for ways to add to your training online
8. Rest and recovery matter
Rest days are just as important as training days. Make time for stretching, hydration and recovery to avoid overtraining and keep your body feeling strong.
9. Track your progress
With permission from your studio, take photos or videos of your practice. Looking back at your progress can be incredibly motivating, even on days when improvement feels slow.
10. Enjoy the journey and celebrate small wins
Every milestone counts, whether it’s your first climb, spin or inversion. Aerial and pole are about strength, creativity and self-expression – enjoy discovering what your body can achieve.
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