The Perfect Training Mix for Aerial Beginners
Table of Contents
Why Most Aerial Beginners Struggle
What Is the Perfect Training Mix?
Pillar 1: Building Aerial Strength
Pillar 2: Flexibility for Real Progress
Pillar 3: Skill Practice with Intention
Bringing It All Together
Next Steps: Join the Aerial Performance Lab
1. Why Most Aerial Beginners Struggle
If you’re new to aerial, you’ve probably felt it: the excitement of learning something beautiful and bold, mixed with the frustration of not knowing where to start.
I see it in my students every week: so much motivation, a desire to learn all the moves at once, and watching the more seasoned students in awe. All these new feelings and experiences, however, do also come with so many questions.
How do you get stronger as quickly as possible without overtraining?
Do you need to be “naturally flexible” to make progress?
What’s the secret to breaking through plateaus and feeling confident up in the air, not just in class but every week?
The truth? Most beginner aerialists struggle because they don’t have a simple, structured plan. Instead, they bounce between random classes and YouTube routines, stretch sporadically, or try to “keep up” with more experienced classmates. That’s a recipe for slow progress, frustration, and sometimes even injury.
2. What Is the Perfect Training Mix?
Let’s keep it simple.
The perfect aerial training mix means blending three things:
Science-backed strength work
Active, functional flexibility
Focused skill practice on your chosen apparatus
This isn’t about training harder or longer. It’s about training smarter, so you build a resilient, expressive body and avoid the burnout that comes from doing too much, too soon.
When you combine these three pillars, you get a roadmap for sustainable progress. You’ll feel stronger, move better, and unlock those “aha!” moments on the silks, hoop, or trapeze.
3. Pillar 1: Building Aerial Strength
What it means:
Aerial strength isn’t just about muscle; it’s about control, stability, and confidence. Think of it as your insurance policy against injury and your ticket to more advanced moves.
Most beginners skip structured strength work, hoping technique alone will get them there. But aerial demands more: grip, core, shoulders, and back, all working together.
A strong foundation makes everything feel easier and safer. Core strength is particularly crucial, as I have emphasised in a previous blog, "your core is the powerhouse behind every movement" in aerial arts, providing the stability and control needed for safe, graceful performance (FitFrenchKiss, 2025).
Where to start:
2–3 short sessions a week (even 10–20 minutes after class or at home)
Focus on pull-ups (or rows with a resistance band), dead hangs, hollow holds, and glute bridges
Track your progress: tiny wins add up
Want a simple way to celebrate your progress? Download my free Tiny Wins Tracker to record every new skill, strength milestone, or moment of confidence, because those little victories matter more than you think.
It’s not about perfection. It’s about building habits, one rep at a time.
4. Pillar 2: Flexibility for Real Progress
What it means:
Forget the myth that you need to be “born flexible.” Flexibility is a trainable skill, and for aerialists, it’s about being strong through your range—not just sitting in a split for Instagram.
Active flexibility (using your muscles to move and control your range) is what helps you get into and out of shapes safely, and makes your lines look beautiful.
Where to start:
Add 5–10 minutes of active flexibility after every session
Prioritise dynamic movements: leg lifts, active bridges, shoulder openers
Celebrate every small gain: a deeper pike, a smoother inversion
If you need inspiration or want to see real-life examples, check out my YouTube channel for free flexibility tutorials and follow-along routines.
Progress is about patience and consistency, not quick fixes. As Aerial Physique notes, active flexibility relates to using your muscles to control your range of motion—is essential for aerial safety and aesthetics, while passive stretching alone won't fully prepare you for aerial demands (Aerial Physique, 2024). Research also shows that aerial fitness significantly improves flexibility and reduces muscle tension over time (BPStensegrity, 2024).
5. Pillar 3: Skill Practice with Intention
What it means:
Skill practice is where you bring everything together—combining strength and flexibility to master new tricks, transitions, and flows.
But here’s the catch: random practice leads to random results.
Intentional practice—focusing on one skill, transition, or sequence at a time—builds confidence and helps you break through plateaus. Research on aerial practice emphasises that combining skill development with performativity—such as storytelling and emotional expression—leads to enhanced learning experiences, joy, and meaning in movement (Kosma et al., 2021).
Where to start:
Set a clear goal for each session (e.g., “today I’ll work on clean straddle inverts”)
Use video feedback or ask for coach input
Track your progress in a journal or app
Celebrate every “tiny win,” not just the big breakthroughs
This is where aerial gets fun—and where you start to see yourself as an artist, not just a student.
By applying periodisation principles, you transform your training from a collection of individual sessions into a coherent long-term development plan. This strategic approach, combined with the strength, flexibility, and skill pillars discussed earlier, creates a comprehensive framework for aerial excellence.
9. Bringing It All Together
If you’re feeling overwhelmed, remember: you don’t have to do everything at once.
Start with one habit—maybe it’s adding a few minutes of strength work after class, or jotting down your goals before each session.
The magic is in the mix: strength for safety, flexibility for freedom, skill practice for confidence and creativity.
This approach isn’t just about faster progress—it’s about enjoying your journey and building a body that moves well for life, both in the air and on the ground.
Join the Aerial Performance Lab
If you’re ready to move from confusion to confidence, now’s the perfect time to join the Aerial Performance Lab (APL). As a founding member, you’ll get structured, progressive training for just £27.99/month—our lowest price ever.
APL includes:
Science-backed strength, flexibility, and skill programs
Weekly content updates
Personalised feedback and real community support
Nutrition and injury prevention guides
A 7-day free trial and money-back guarantee
Progress is possible, and it gets a lot easier when you’re supported.
See you in the Lab!
References
American College of Sports Medicine (ACSM). (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), 687-708.
Aerial Physique. (2025). Strength Training for Aerialists: Building Power and Preventing Injury. Retrieved from https://aerialphysique.com
Bloom Movement Artistry. (2025). Cross-Training for Aerialists: Preventing Burnout and Enhancing Performance. Retrieved from https://bloommovementartistry.com
BPStensegrity. (2024). Mind-Body Connection in Aerial Arts: The Role of Mindfulness and Body Awareness. Retrieved from https://bpstensegrity.com
Caine, D. J., Goodwin, B. J., Caine, C. G., & Bergeron, G. (2013). Epidemiological review of injury in pre-professional ballet dancers. Journal of Dance Medicine & Science, 19(4), 140-148.
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York: Avery.
FitFrenchKiss. (2025). Coaching Feedback and Member Testimonials. Aerial Performance Lab Community.
Kosma, M., Erickson, N., Savoie, C. J., & Gibson, M. (2021). Skill Development Versus Performativity Among Beginners in Aerial Practice: An Embodied and Meaningful Learning Experience. International Quarterly of Community Health Education, 41(2), 173-187. https://doi.org/10.1177/0272684X20918053
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Wilson, J. M., Marin, P. J., Rhea, M. R., Wilson, S. M., Loenneke, J. P., & Anderson, J. C. (2012). Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293-23
