Ready to hit the gym to cross train
for Pole and Aerial?
Want to take the guessing work out of cross-training for pole and aerial, but unsure where to start? Our 12-week progressive gym programs are here to help! Designed for pole dancers and aerialists, our gym training programs help you build the strength, power, and control you desire on the pole. Whether you’re looking to improve your upper body strength, core control, or lower body condition, these programs give you structured, progressive workouts to support your pole and aerial movement safely and effectively. Over 12 weeks, you’ll develop strength in all the key places needed for pole and aerial to help you perform your tricks with confidence and efficiency whilst reducing your risk of injury. Follow the steps to find your program below.
We offer a range of 12-week gym programs designed to make it simple to choose a training split that suits your schedule and goals. It’s never been easier to cross-train in the gym for pole, with your exercises pre-selected and periodised throughout each program.
We have created a range of different gym programs with a 2 day or 3 day split option to fit into your needs:
2-Day Program: Upper & Lower Body Split
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Structure:
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1 x upper body day (push, pull, shoulders)
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1 x lower body day
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Core exercises included in each session
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Clear separation between upper and lower body training to allow focused strength development and manage load throughout the training week
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Perfect for those with busy schedules, heavy training loads and for those wanting to build a strong strength foundation for pole/aerial
2-Day Program: Full Body Split
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Structure:
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2 x full-body sessions per week (Session A + Session B)
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Each session includes a mix of different upper/lower and core exercises to ensure full-body coverage across the week
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Designed so you train the whole body twice weekly, with variation between days
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Perfect for those with busy schedules, wanting an efficient and high-impact program that targets all key muscle group
3-Day Program: Push, Pull & Legs Split
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Structure:
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1 x push day (chest, shoulders, triceps)
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1 x pull day (back, biceps, shoulders)
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1 x legs day (lower back, quads, glutes, hamstrings, calves)
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Core exercises included in each session
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Balanced weekly split to target all major muscle groups with focused sessions
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Perfect for those who have more training availability in their week, for those who cannot attend pole/aerial class more than 2 days per week and/or for athletes wanting greater strength development and training volume.
All of our programs will provide you all the essentials you need to increase strength and control for your pole and aerial training, while keeping your schedule simple and manageable. One split is not superior to the other, they are both designed in a way to ensure you receive a well rounded training experience to best suit your personal needs.
Once you’ve chosen your training split, simply start with Program A and progress through our full selection over time to continue building your strength and performance.
Each program includes a unique set of exercises, as we know variety is key for ongoing strength and performance gains. All programs are built around essential movement patterns specifically designed to support pole dancers and aerialists on their strength and conditioning journey.
Please note: Program A for both the 2-day and 3-day splits includes similar exercises, as does program B for the 2/3 day split (and so on). However, once your training split is selected, each subsequent program is fully unique to ensure continued progression and variation across your training.
Once you’ve selected your program based on your split and program letter (e.g. 2-Day Split Full Body Program A), you’re ready to go. Yes - it’s that simple. You can start training right away.
Each gym program guides you through a consistent set of exercises, with clear instructions on how to progress them at different stages throughout the 12 weeks.
Follow your program and the guidance from your strength & conditioning coach via our custom Pole Physio app, and you’ll see your strength, control, flexibility and confidence grow week by week. You’ll also be supported by our team and training community along the way.
Once you’ve completed Program A, you can continue your progression by selecting the same split and moving onto Program B to keep building on your strength journey.
All Program Features:
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12-week in-app progressive gym based strengthening program designed by The Pole Physio team
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Catering for all levels of pole dancers and aerialists - from beginners to elite/professionals
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Exercise at your local gym with our ready to start programs
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Each training week includes:
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Either 2 or 3 x 45-60 minute OFF-the-pole GYM workouts (dependant on the training split chosen)
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Receive direct in-app support and guidance from the Pole Physio strength & conditioning coach
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Access our in-app training forum - connect, share, and cheer each other on as you level up!
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Receive access to the app/each workout for 6 months from the date of purchase to work through your 12 week program
Are you ready to level up your strength for pole and aerial? Take your fitness journey to the next level with our progressive gym programs.
Accessible through the Pole Physio mobile app, our workouts are designed for your gym environment, giving you all of the conditioning progressions you need to cross-train for pole.
The Pole Physio strength and conditioning coach will be in touch with frequently you over the course of the 12-weeks with support, guidance, and tips. And despite the program being self paced, you can rest assure you’ll be cared for from the moment you sign-up through to the final workout.
So - what are you waiting for? Level up your pole journey and cross train with our gym programs!
Choose the right program
for you
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