Returning to pole training after a long break can be very challenging, as you’re eager to regain your previous level of skill. However, you need to approach it carefully to avoid injury, muscle soreness, and exhaustion. In this article, we’ll share essential tips to guide your successful return to pole training.

How To Resume Pole Training After A Long Break?

Wondering how to kickstart your pole dancing journey again? Don’t worry, we have you covered! Follow those 6 crucial steps and get back to your pole dancing practice with ease!

1. Avoid Overtraining In The Beginning

It’s natural to want to dive back into your pole training with the same intensity as before. However, pushing your limits too quickly can lead to burnout and potential injuries. Begin with less intense sessions, gradually increasing the intensity as your body readjusts.

2. Stick To Familiar Tricks

A variety of training is generally beneficial. Yet, in the early stages of a comeback, it is best to stick to familiar pole dance tricks and combos. It’s advisable to avoid attempting entirely new pole tricks immediately. This will reduce the risk of injury while allowing your body to reconnect with known techniques.

3. Incorporate Rest Days

Don’t forget the importance of rest in your training plan. Your body needs time to recover and adapt back to your routine. Consider taking a few days off between workouts, especially during the initial stages of your return. These recovery days are vital for your muscles to recuperate and strengthen after an extended break, and they also provide your hands with the time to regain their grip and your feet with the opportunity to reacquaint themselves with the heels.

4. Include Compensation Exercises And Stretching

After a long break, certain muscle groups may have weakened or lost flexibility. Implement compensation exercises and stretching to address imbalances and improve your mobility. This will help prevent injuries and enhance your performance. Explore a variety of stretching and mobility exercises in our flexibility program!

5. Focus On Supplementation And Nutrition

A well-balanced diet is crucial for supporting your training efforts. Ensure you’re consuming the appropriate nutrients to facilitate recovery and muscle growth. You can consult with a nutritionist to create a meal plan that is consistent with your training goals. Additionally, explore the benefits of supplements such as protein powder, BCAA amino acids, and magnesium.

6. Be Kind To Yourself

Returning to pole training after a break can be mentally challenging. Avoid being too strict on yourself or setting unrealistic expectations. Embrace your body’s capabilities and celebrate each small victory along the way. Maintaining a positive mindset and recognizing your progress will help you stay motivated.

In Conclusion

Coming back to pole dancing practice after a break requires a balanced approach. We hope these tips will help you to improve your chances of returning successfully and without injury. Always remember, it’s the journey that counts, not just the destination. Take your time and enjoy every step of your return to pole dancing.