How to Set Your Pole Goals

You’re pumped to take your pole training to the next level. Reflecting on the past year, you know you’ve made progress—but let’s be real, you also know you could’ve done even better. This time, you’re determined to set yourself up for success, and that starts with setting your pole goals the right way.

Sure, you’ve probably heard all about the power of goal-setting. Writing down your goals alone can be super motivating, pushing you to make that extra effort. But how do you set goals that actually help you crush it on the pole?

Let’s break it down using the example of an aerial invert. Here’s how to make those goals work for you, the SMARTER way.

S is for Specific: Get Clear on What You Want

First things first, be specific. Vague goals like “I want to get better at pole” won’t cut it. You need to zoom in on exactly what you want to achieve. You can be specific about the steps you will take to reach your goal. For example, with an aerial invert, do you want your legs to be perfectly straight, holding a chopper? Do you want to complete multiple repetitions? Are you starting from a particular move or flowing into one afterward? What are your weaknesses that you need to work on to get you where you want to be? Is it core strength? Is it lack of shoulder stability? Is it technique? The clearer you are, the better.

M is for Measurable: Track Your Progress

Next, make sure your goal is measurable. In pole, this can be tricky since a lot of our progress is about skill, not just numbers. But think about what you can measure—maybe it’s the number of repetitions you can do, how long you can hold a position, or how smoothly you transition into a combo. For an aerial invert, this could mean measuring how far you can extend your legs (tuck, one leg straight or both legs straight), how many times you can nail the move in a row, or how seamlessly you can integrate it into your routine.

A is for Achievable: Be Realistic About Your Abilities

Achievable means being honest with yourself. If you’ve got a shoulder injury, aiming to hang from your arms is probably not the smartest move until you’ve recovered. Or wanting that elusive iron x next month when you just started working on your D. Make sure your goal is something you can actually achieve with your current health and fitness level. If not, adjust it or focus on getting yourself ready first. With aerial inverts, make sure your floor invert is confident before you start working on your aerial version. Not building your foundations can hamper your progress and could even lead to injuries.

R is for Relevant: Focus on What Matters to You

Relevant means ensuring that your goals align with your current priorities and what you genuinely want to achieve. It’s about making sure that each goal you set is directly related to your overall objectives. For instance, if your primary goal is to master an aerial invert, it wouldn’t make sense to dedicate a lot of time to unrelated skills like backbends right now. Instead, focus on exercises and drills that will directly contribute to your aerial invert success. Once you’ve achieved your invert, you can then shift your focus to other goals, like those backbends, and make them your next priority.

T is for Timebound: Set Deadlines for Success

Speaking of time, every goal needs a deadline. Otherwise, it’s just a wish. Whether it’s getting your first aerial invert by March or mastering it with clean lines by summer, put a date on it. This gives you something to work towards and helps keep you on track.

E is for Enjoyable: Make Sure You Love What You’re Doing

Here’s the secret—make sure your goals are enjoyable. If you’re dreading your workouts, chances are you won’t stick to them. Hate sit-ups? Find another way to work your core that you actually enjoy. The more fun you have, the more likely you are to succeed. After all, pole dancing is supposed to be fun, right?

R is for Reviewed: Stay on Track and Focused

Finally, review your progress regularly. Check in with yourself: Are you getting closer to your goal? Are your invert lifts getting easier? If not, figure out why and make adjustments.

Putting It All Together: Your Plan for Success

Now that you’ve got the SMARTER approach down, it’s time to put it into action:

1. Pick Your Goals: Don’t overwhelm yourself. Focus on no more than three goals at a time. If you have more, keep them as backup—something to shift to once you’ve nailed your main objectives.
2. Break Down Your Goals: Take each goal and break it down into manageable chunks (think of it like steps that will lead you to the main goal). If you’re working on that aerial invert, think about the components: hanging, compression, and rotation. Identify what’s holding you back—are you struggling to hang? Focus on building your grip strength and stabilising muscles. Is compression the issue? Work on core and hip flexor strength, and hamstring stretches. For rotation, practice off the pole and on different apparatus to build muscle memory.
3. Create a Program: Once you know what you need to work on, build a training program that targets these areas. For your aerial invert, your session might start with mobility exercises, followed by strength drills, skill work, and finishing with conditioning and stretching. Make sure your program progresses over time and includes enough rest so you don’t burn out.

Ready to Crush It?

Follow these steps, and you’ll be well on your way to achieving those pole goals—whether it’s finally nailing that elusive aerial invert, mastering a deadlift, or making your routine smoother.

What are your top pole goals for the new year? Share them in the comments and let’s cheer each other on! And if you need any help with either setting or achieving your goals, don’t hesitate to get in touch or follow us for more tips. Happy goalsetting!