Pole Dancing and the Power of Progressive Overload

Let’s talk about one of the most important secrets to getting stronger, nailing those crazy tricks, and looking like a total badass on the pole: progressive overload. This isn’t just some fancy term to throw around in the gym. It’s the golden rule of getting better at literally anything physical, from perfecting your splits to hanging upside down like a pro.

What is Progressive Overload and Why Does It Matter?

Progressive overload is like the fairy godmother of strength training. Want to be able to hold that stunning Iron X for more than a split second? Or finally conquer that shoulder mount? It all comes down to slowly but surely making your workouts tougher. But here’s the catch—you’ve got to do it gradually. Think of it like seasoning your food: too little and it’s bland, too much and you’ve ruined a perfectly good dinner. But just the right amount? Perfecto!

Our bodies are pretty clever. They adapt to whatever we throw at them, but only if we keep upping the ante. Stick to the same old routine, and you’ll plateau pretty soon. To keep progressing, you’ve got to challenge yourself, whether it’s holding that plank a bit longer, adding more reps to your shoulder mount lifts, or attempting a progression towards that elusive new move.

Balancing Progress and Recovery: Finding the Sweet Spot

But—and this is a big “but”—you can’t go full throttle right out of the gate. If you increase the difficulty too quickly without giving your body a chance to recover, you’re setting yourself up for burnout or worse, an injury that’ll take you out for weeks. Instead, you need to find the sweet spot where you’re pushing your limits just enough to grow, but not so much that you’re hobbling into class the next day. The key to success? Do a little more than you did last time, get some good rest, and then do it all over again. There is a fancy term for this process—”supercompensation”.

And don’t forget, your nervous system is just as important as your muscles. When you’re learning new moves, it’s not just your muscles that need to adapt. Your brain and nerves are working overtime, too. Give them a break so you can come back stronger, smarter, and ready to crush it.

Creative Ways to Increase Difficulty in Pole Training

For those of us who love to pole, increasing the difficulty isn’t always as straightforward as adding another plate to the barbell. But don’t worry, there are plenty of ways to ramp things up without biting off more than you can chew. The trick is to find manageable ways to make your moves harder, whether it’s changing your grip, extending your holds, or tackling a move that’s just a tiny bit more challenging than your current level. This blog post gives you a comprehensive guide about how you can apply progressive overload to your pole training

Want to dive deeper into progressive overload and training techniques specifically designed for pole dancers? Post your questions below, follow us or get in touch. Polisthenics has got you covered!