How to successfully train on your own

I can still remember very well how difficult it was for me to train on my own at the beginning of my Pole career. The moves I was able to do could be counted on the fingers of one hand and strength or endurance also were scarce. After 20 minutes, when my physical and mental repertoire was exhausted, I often left my Pole Studio feeling frustrated.

It is demanding and difficult to train on your own. During class, you are effectively spending maybe half of the time on the Pole. In contrast, during your own training session you are non-stop on the Pole. Also, often during my training, I eventually ran out of inspiration because I missed the constant input from my trainer.

Today, I want to give you some hints on how to trainer better by yourself and on how to always leave your Pole Studio with a triumphant feeling. 

Prepare yourself – You plan on repeating some moves, combinations or you just long to freestyle? Prepare yourself mentally beforehand. I always plan roughly which moves I want to try and train again. Perhaps you could look up the technical explanation for the move again or gather some inspiration on how to vary the move beautifully. In any case, have a rough idea what you plan on doing during your free practice.

Set a time frame and stick to it – Usually, I planned one hour for my training and then went home after 20 minutes. Be better and force yourself to stay the hour in the studio. You already know now that you cannot last an hour of Pole training? Try a longer warm-up session with perhaps a combination of strength training. Or use the remaining time for an expanded stretching session. In general, pace yourself. You could, for example, start your training with move repetitions that are easier on your body instead of solemnly training new moves.

Choose a handful of exercises – I am a fan of less is more. I am convinced that you will become better more quickly if you train only a handful of exercises, but consistently. Do not try to train too many moves at the same time or you will only touch the moves instead of thoroughly mastering them. Are you lacking the arm strength for a Shoulder Mount? Integrate the Shoulder Mount and similar exercises into your training until you have gained the missing muscle strength. You will see quicker achievements in this way than if you are training 10 moves at once. By this, I do not mean that you should not repeat old exercises. I am just saying that it is helpful to limit the moves, you have to learn completely anew.

Torture yourself – During your own training the usual Drill Master (trainer) is absent and I, for example, tend to be very easy on myself. So set yourself clear goals on which moves you want to work and how often you want to repeat them. Especially force yourself to train on both sides.

Pay attention to your safety – I know the urge to immediately go up the Pole is huge and a warm-up seems like a nerve wrecking waste of time. When I think back to my early warm-ups, I do not know who to thank that I did not insure myself. Always have in mind that your safety comes first. ALWAYS! You might save 5 minutes of warm-up, but you could strain a muscle and this will throw your training back by months. The same goes for moves that are dangerous and that you cannot perform yet. Do not do anything on your own when you would need a trainer or spotting. The risk of injuring yourself badly is real.

Have fun – Perhaps you are having a bad day. Maybe you are not as good as in class. Perhaps, a move no longer works that worked the last time. It does not matter. You are doing Pole because you love it and your priority during training on your own should be to have fun. Especially, as you are doing it voluntarily.

How do you motivate yourself when training on your own?



  1. Daria Tuesday December 15th, 2015 at 07:19 PM

    Mich motiviert immer Musik :) Wenn man die Möglichkeit hat sollte man auf jeden Fall immer Musik beim freien Training laufen lassen, die man mag! Dann hat man einfach bessere Stimmung auch wenn das Training hart ist.

    • eatpolelove Tuesday December 15th, 2015 at 07:22 PM

      Das ist auch ein wirklich guter Tipp!

  2. Nadine Rebel Sunday September 27th, 2015 at 09:21 PM

    Danke!! Stimmt.

    • eatpolelove Sunday September 27th, 2015 at 10:19 PM

      Danke. Das freut mich!

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