What You Can Expect from Your First Aerial or Pole Class

There are a lot of folks out there who are interested in aerial fitness but who are worried they won’t be strong enough. I know this because, in ten years of teaching aerial fitness, I rarely get a new client who doesn’t preface their arrival with a phone call expressing this concern. Feel free to call any time but rest assured that we have tried and tested curriculum for total beginners of all ages and fitness levels! Our classes have helped dozens of people start from ground zero to build strength and confidence, find their lost power, and feel the magic inside themselves

Since you’re reading this, chances are you’re in the contemplation stage of your journey toward becoming your best self. You might be wondering:

· Will I be strong enough?

· Will I be flexible enough?

· Is this a path I should embark on for a self-care practice?

The answer to all three is a resounding yes!

You’re not expected to show up strong on day one. In fact, one of the most enjoyable parts of this journey is building strength through the classes themselves. Don’t let any doubts about your current ability hold you back. And flexibility? You don’t need to be a contortionist to reap the benefits of being immersed in a culture of movement and healthy living. Many beginners come in with limited flexibility — it’s completely normal, and it’s something we’ll work on together. As to your self-care practice, if you have not yet found one that nourishes your soul and gives you connection to your body and what it is capable of, you must give aerial fitness a try!

To help you move from contemplation to preparation (and eventually to action), the checklist below lists everything you need to do prior to your first class.

Once you have the boxes checked (including reserving your spot at www.elevatedfitness.com/book), it’s time to pull the trigger. If you are feeling nervous, that’s totally normal! To help ease your nerves, we will share with you everything you can expect out of your first class.

On the day of your class, we recommend wearing leggings or sweatpants along with a fitted top that’s long enough to tuck in—this helps keep you comfortable and supported during movement. Don’t forget to bring a water bottle to stay hydrated!

When you arrive, you’ll be asked to complete a quick online waiver. You can fill this out ahead of time if you prefer here. Please let your instructor know if you have any metal allergies, injuries, or medical conditions we should be aware of. If you do—no worries at all! Just be sure you’ve received clearance from your doctor to participate in full physical activity. Once you’re cleared, we’re happy to offer modifications to suit your needs. Open communication is always welcome here—we want you to feel safe, supported, and empowered.

Now for the fun part: class time!

A client's first class in a low aerial hoop

Each session is a blend of instruction and movement, designed to help you build confidence and skill. While the core focus is on learning beginner-friendly aerial techniques, classes may also incorporate cardio, strength training, and flexibility work to support your overall fitness. Here’s what that looks like for each apparatus:

• Aerial Hoop: We start with simple, seated poses like Man in the Moon, Secretary, Faint, Birdie, and Side Star. For beginners, the hoops are hung low to the ground so you can safely and comfortably get the hang of it—pun intended! These poses are beginner-friendly and accessible to most students on day one, so you’ll leave feeling strong and accomplished.

• Aerial Fabric: You might be working with either aerial hammock or aerial silks—both use the same fabric, but they’re rigged differently.

  • Hammock is looped at the bottom, giving beginners a supportive place to sit, stand, and rest as they explore new movements.

  • Silks, on the other hand, consist of two straight ribbons hanging freely. They’re a bit more physically demanding—but don’t worry! If you’re starting with silks, we tie a knot at the bottom to give you a secure standing base, just like a hammock. As you get stronger, we take the knot out.

• Flying Pole: The Elevated Aerial Flying Pole Fitness curriculum is developed by our certified and seasoned instructors to guide beginners from the very start of their pole dance journey. Participants begin with foundational techniques such as spins and pole holds, which help build strength, coordination, and body awareness. As students progress, they develop the confidence and physical readiness to safely work toward inversions—going upside-down on the pole—with proper technique and support.

  
  

If you’re worried about being a “slow learner”—please don’t be. In aerial, there’s no such thing. Everyone moves at their own pace, and every step forward is a win worth celebrating.

We know trying something new can feel a little nerve-wracking—that’s completely normal. Our hope is that this article and checklist will help ease those nerves and give you a clear, confident path toward an empowering self-care journey. If you have any questions at all, don’t hesitate to reach out. We are here to help you find your best self and fullest potential! XOXO, Mindy

Mindy Cochran is a dedicated practitioner, teacher, and performer of aerial silks, aerial hammock, and aerial hoop. With certifications as a personal trainer, nutrition coach, and life coach, she combines her passion for aerial arts with holistic health expertise to help others elevate their wellness. Mindy is also a former health columnist for Montana Woman Magazine, where she shared insights on healthy living and balanced lifestyles. To connect with Mindy on Instagram, please visit: www.instagram.com/aerial.mindy; or visit her Linktree here.

Another article you may be interested in: "Hoop, Hammock, Silks, and Pole: How to Choose an Apparatus."