Q: What's the difference between the 2-day and 3-day split programs?

The key difference is how the training days are structured and the number of sessions per week: • 2-Day Program: Upper/Lower body split with core included, training twice a week • 3-Day Program: Push/Pull/Legs split with core included, training three times a week Otherwise, the exercises used across both programs are the same—they’re just structured differently to suit your schedule, experience level, and personal training goals.

Q: Are there any prerequisites for these programs?

The only prerequisites to these programs are that you must: • Have access to a gym • Be medically cleared to exercise if pre-existing medical conditions or injuries are present

Q: What level poler/aerialist are these programs suited towards?

These programs are suitable towards all levels of pole dancer and/or aerialist. Additionally these programs are suitable for anyone working on their strength and flexibility, regardless of training discipline (i.e dancers, gymnasts, circus artists etc).

Q: How many workouts are there each week?

There are 2 or 3 workouts each week, dependant on the program training split you choose when purchasing.

Q: What if I don't have access to a pole?

This program is strictly an off the pole training program. Access to a pole is not required.

Q: Is each workout different?

In our gym training programs, the focus is on progressive overload and evidence backed strength/conditioning and flexibility principles. We don’t get caught up in all the fluff of ‘cool’ instagram exercises and aim to not overwhelm you by ensuring there is consistency with exercises as what you would expect in a tailored 12 week strength and conditioning gym program. Instead we focus on progression between workouts of the exercise parameters (reps, sets, tempo, rest). Exercise parameters are gradually progressed throughout the program with a physical change to the exercises mid program for variability.

Question 1

Do I need any prior experience in the gym?

Accepted Answer

No prior gym experience is required. Each program includes clear instructions, progressions, and guidance from your strength & conditioning coach. You’ll be supported every step of the way, from learning proper technique to safely increasing intensity.

Question 2

How do I track my progress?

Accepted Answer

In week one, you’ll document your baseline strength in the app, giving you a clear starting point for key exercises. From there, you can track improvements week by week. Your strength & conditioning coach will provide tips and guidance throughout the 12 weeks, helping you see and feel your progress as you build strength, control, and confidence. Most importantly - you'll feel and see those improvements at pole/aerial training.

Question 3

Can I do this program alongside my pole or aerial classes?

Accepted Answer

Absolutely! Our gym programs are designed specifically to complement your pole and aerial training. You’ll build strength, stability, and control that translates directly to your skills without overloading your body.

Question 4

Which training split will be best for me: a 2-day or 3-day training split?

Accepted Answer

It depends on your current training schedule, experience, and goals.

• 2-Day Split (Upper/Lower + Core): Perfect if you’re newer to gym training, have a busy schedule, or want a balanced approach without committing to more frequent sessions. This split builds functional strength and stability across all major muscle groups while supporting your pole and aerial training.
 • 3-Day Split (Push/Pull/Legs + Core): Best for intermediate or advanced trainees who want a more targeted approach or for those who aren't able to attend pole/aerial class as frequently (<2 classes per week). This split allows for more specificity and progression in each muscle group, helping you build strength, balance, and control for more advanced movements and tricks.

Question 5

What's the difference between the 2-day and 3-day split programs?

Accepted Answer

The key difference is how the training days are structured and the number of sessions per week:
 • 2-Day Program: Upper/Lower body split with core included, training twice a week
 • 3-Day Program: Push/Pull/Legs split with core included, training three times a week
Otherwise, the exercises used across both programs are the same—they’re just structured differently to suit your schedule, experience level, and personal training goals.

Question 6

Are there any prerequisites for these programs?

Accepted Answer

The only prerequisites to these programs are that you must: 
 • Have access to a gym
 • Be medically cleared to exercise if pre-existing medical conditions or injuries are present

Question 7

What level poler/aerialist are these programs suited towards?

Accepted Answer

These programs are suitable towards all levels of pole dancer and/or aerialist. Additionally these programs are suitable for anyone working on their strength and flexibility, regardless of training discipline (i.e dancers, gymnasts, circus artists etc).

Question 8

How many workouts are there each week?

Accepted Answer

There are 2 or 3 workouts each week, dependant on the program training split you choose when purchasing.

Question 9

What if I don't have access to a pole?

Accepted Answer

This program is strictly an off the pole training program. Access to a pole is not required.

Question 10

Is each workout different?

Accepted Answer

In our gym training programs, the focus is on progressive overload and evidence backed strength/conditioning and flexibility principles.

We don’t get caught up in all the fluff of ‘cool’ instagram exercises and aim to not overwhelm you by ensuring there is consistency with exercises as what you would expect in a tailored 12 week strength and conditioning gym program.

Instead we focus on progression between workouts of the exercise parameters (reps, sets, tempo, rest). Exercise parameters are gradually progressed throughout the program with a physical change to the exercises mid program for variability.

Question 11

How long is each workout?

Accepted Answer

Each workout is 45-60 minutes in length.

Question 12

What equipment is required to complete this program?

Accepted Answer

You will need access to a standard commercial gym, including access to dumbbells, kettlebells, barbells and a range of machine weights.

Question 13

What happens if I don't have access to a machine shown in the exercise program?

Accepted Answer

We can provide alternative exercises for any one-off movements if you don’t have the specific equipment. However, we recommend training in a gym with most machines and free weights available, as our programs combine both to give you the full strength and conditioning benefits for pole and aerial training.

Question 14

What happens when I finish a program?

Accepted Answer

You have 6 months to access a 12 week program, so you can choose to repeat it from start to finish at a heavier intensity, or alternatively you can move onto your next gym training program - we have a range of programs for you to choose from!

Question 15

What's the difference between a training program and an e-course?

Accepted Answer

The e-courses (https://www.thepolephysio.com/learn-with-us)are online education courses with lifelong access, which we encourage for all levels of pole dancer. These online courses provide you with the tools and knowledge that you need to understand trick-focused anatomy, biomechanics and cueing in pole dance to reduce the risk of injury occurring.

The training programs (https://www.thepolephysio.com/train-with-us)are 6 or 12- week exercise programs designed by our team of experts to help you improve flexibility, strength, or both in a progressive fashion. Access to these training programs is limited to 6 months from your program start date.

We encourage both offerings to pole dancers that are interested - to not just work towards physical improvement, but to learn and understand the whys and hows to implement good practice in class and training.

Question 16

How do I access my training program once I've paid for it?

Accepted Answer

Once you've purchased access to a training program, you'll be sent an email to confirm your purchase. You'll then be guided to download The Pole Physio app via either the Apple or Google Play store.

When you have opened up the Pole Physio App, watch the welcome video to learn how to use the app and read your Inbox messages. These messages will direct you to the program within the app.

Click on your program and press the start program button to begin.

Once you click start, your program will automatically appear in the calendar section of your Pole Physio app and will be available to begin. The workouts/exercises have been pre-programmed so that you can get started right away!

Question 17

What level poler should I be to do the online programs?

Accepted Answer

Many of our programs are suitable for beginner polers, however some programs are for higher level poler and have prerequisites to purchase.

Each program has a description outlining the prerequisites required prior to purchasing the program. Click on the individual program to review it's specific prerequisites prior to purchasing or reach out to our team at info@thepolephysio.com (mailto:info@thepolephysio.com)if you are still unsure.

Question 18

How are the training programs structured?

Accepted Answer

Our training programs are 6 or 12 weeks long in length, with three workouts per week and a screening session every four weeks.

All of our training programs are accessible via our custom built Pole Physio app. Our app provides our training participants a follow-along experience- you can view each training session in detail, including seperate videos demonstrating each exercise with both verbal and written cues. Each exercise within the workout includes recommended reps, sets and rest time.

The app allows you to log your workout as you go, recording the number of reps, sets, time and weights used for each exercise before moving to the next, so you can easily track your progress throughout the program! Our programs can also be accessed via a website browser on a computer or phone.

Question 19

Are the programs tailored to individuals?

Accepted Answer

The training programs are not tailored to an individual, although individual adjustments can and should be made throughout the program. These programs are generalised in nature and will assist the general pole population in becoming a stronger and safer pole dancer through their progressive means.

If you are interested in a tailored strengthening or flexibility program, please book in with one of our team members (https://www.thepolephysio.com/book-online)so we can learn more about your goals and needs.

Question 20

Will there be guidance from your team to help me along the way?

Accepted Answer

Absolutely! Our strength and conditioning/flexibility coach will be frequently checking in with your progress and touching base at regular intervals to help keep you accountable. If you have any questions or concerns throughout the 12-week program, they are contactable and will be able to assist through the messages section of the app.

Question 21

Can I buy the program now and delay the start?

Accepted Answer

Yes! Once you purchase a program, it will be added to your training app profile immediately. You can choose to start it at any point during your access period.

A quick note: each program comes with a set access period - some programs allow for 3 months, others 6 months, and some up to 2 years. Your access time starts from the date of purchase, so make sure you don’t wait too long to begin, otherwise you might run out of time to complete the program.

We recommend purchasing the program with the aim to begin it ideally on the same day or shortly after you purchase it.

Question 22

Does the program expire or can I keep it forever?

Accepted Answer

Each training program has a set expiry date. The length of access does differ from program to program, so check each individual page to confirm the length of the program you are looking to purchase.

Question 23

Can I use this program to rehabilitate my injury?

Accepted Answer

No. These programs are not suitable for injury rehabilitation of any kind.

Participants with an injury or a history of frequent re-injuries to the body part being addressed in the program (i.e shoulder, hip etc) must see a member our online treating team or an external healthcare professional for tailored rehabilitation and medical clearance prior to starting these programs.

Question 24

Can I pause the program at any time?

Accepted Answer

Yes! You can pause the program anytime through our app.

Please note that pausing does not extend your program access. Each program has a set access period, so your time to complete it will continue running even while paused.

Question 25

What if I miss a session or fall behind?

Accepted Answer

No problem! The programs are self-paced, so you can catch up on missed sessions. You can simply move your workout to a new day on your calendar. Or pause the workout to allow you to catch up.

Question 26

Can I complete multiple programs at the same time?

Accepted Answer

Yes, but we actively advise against it unless cleared by a member of our team.

Each program has three workouts per week to complete. Additionally every four weeks there is a screening session. These sessions are all done in addition to your pole training, so to ensure are are not over training and resting appropriately, we only encourage one training program to be completed at a time.

Question 27

I need help with an injury - what should I do?

Accepted Answer

For tailored programs and rehabilitation specific to your injuries, or for personalised programming to achieve your goals, please book an online appointment with a member of our team. To make a booking, please click the book online button or visit https://www.thepolephysio.com/book-online.

Question 28

What equipment is required to perform the training programs?

Accepted Answer

Equipment for each program will vary. Please refer to the individual program information pages for requirements and pre-requisites.

Question 29

Do I need a pole to do the online programs?

Accepted Answer

Each program will differ, but most of our programs do not require access to a pole. Each program will stipulate the equipment required.

Question 30

I'm an aerialist and don't pole dance. Are these programs suitable for me too?

Accepted Answer

Absolutely - all our online programs are suitable for aerialists (lyra, silks, trapeze, circus), dancers and gymnasts, in addition to pole dancers. If you're unsure if a program would be suitable for you, please contact us at info@thepolephysio.com (mailto:info@thepolephysio.com)to ask.

Question 31

Am I safe to participate in the training programs?

Accepted Answer

The Pole Physio online training programs are not suitable for individuals who are pregnant or have any pre-existing medical conditions or injuries that may impact in their ability to exercise in a safe manner. Individuals with medical conditions/injuries should be evaluated by a doctor or physiotherapist first before starting a new training program.

Question 32

What currency is the pricing in?

Accepted Answer

As we utilise US software systems for our training clients and e-courses, all of the pricing for our programs and e-courses are in USD with exception for the Pole Mamas Course (AUD) which is run through an external company.

Question 33

Who do I contact if I need support?

Accepted Answer

For in-app support, contact our team member via the inbox function.

For technical support, payment or access issues with the online training programs, please email The Pole Physio team at info@thepolephysio.com.(mailto:info@thepolephysio.com)

Question 34

What is the refund policy?

Accepted Answer

Refunds are not available for incorrect product purchase or change of mind.

Ready to hit the gym to cross train

for Pole and Aerial?

Whether you’re looking for a simple, effective schedule or a more detailed split, we’ve got a program to suit your needs. 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

3-Day Program: Push, Pull & Legs Split

Choose the right program

for you

2-Day Split (Upper & Lower Body)

3-Day Split (Push, Pull & Legs)

THE POLE PHYSIO TRAINING

Unlock your strength. Get started today.