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When do you fit in strength training?
I haven't been finding time to strength train, and I'm trying to figure out how to fit it in because I'm sure it would help me a lot. I pole dance every second or third day. On pole days, I do a 10-15 minute warm-up, then anywhere from 1/2 hour to 1 hour of pole dancing and working on moves, then I stretch for another 15 or so minutes to try to increase flexibility. All in all, it ends up being a rather lengthy exercise compared to 20-30 minutes on the elliptical. I don't think I'm going to want to try to do strength training on the same day as poling; it'd just be too much and I wouldn't stay dedicated to doing it.
But I can't strength train on off days because those days are supposed to be for your muscles to rest, repair and build, right? So the only option I can think of would be to have a pole dance day, then a rest day, then a strength training day, then a rest day, then a pole day again.
How do all of you fit strength training into your routine?
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24 Replies
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Eagle, I have been questioning my fitness schedule also. I just don't know how to make it fit and still have rest days for recovering. I'm gonna be checking in here again, hoping that somehow someone has an answer.
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Mayve strength training and pole tricks…and cardio and pole dancing. Switch those off and on. I don't pole dance- I focus on tricks, so I have to do different cardio. I do ST every day (upper body, lower body, core, upper, lower, core..ect) So maybe you can do 10 minutes of ST and pole tricks, and the next day get your cardio in by dancing???
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I like to combine my workouts. So, I'll usually do something like 30 mins of cardio and sometimes follow it up with 30-45 mins of strength training. I pole 3-4 times a week and stretch on my rest days. It all depends on my schedule and what I have time for. It also depends on how my muscles are feeling, but generally speaking I do cardio just about everyday and strengh train/pole every other day.
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I usually do strength training as a warm up for about 20 minutes before each pole session.
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I do a warmup that includes stretching and strength training exercises. As you're warming up take some of Veena's strength training exercises and incorporate them into your warmup.
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I am totally new to poledance, but used to ST. I am starting out with poledance (mostly spins and tricks) 3 days a week, and on the off days I do ST on my lower body, since I don't use my leg muscles a lot when I poledance.
I poledance in the studio, so there are not much time for streching. I do extra streching on my ST days, witch is perfect as my legs are better warmed up and I have time, since I do it at home.
Only guys have compelte rest days to grow bigger. Or they divide the week up into about six or seven bodyparts, if they do ST every day.
If you research the bodyfitness women, they do pretty much the same routine as Bellz- with barely any restdays. That way the get strong, toned but not huge like the bodybuilding women. There is a huge difference. Good luck finding what works best for you 🙂 -
Good post. I'm still trying to figure this one out too. 🙂
Before I got into pole I was a regular gym goer (3-5 times a week). Now that I pole, I only go to the gym to lift weights about once or twice a week (usually weekends) and then I pole in between.
I find I lack time also. I'll get into these phases where I have no time to workout so I'll do these workouts from http://www.bodyrock.tv. They are short but super intense workouts meant to burn calories and maked you jacked ! They really work.
Best of luck. 🙂
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I've started doing strength moves on the pole during my sessions, and this has been working out great! I warm up, work on some moves and incorporate some strength building static poses in between (for example: a pole hold with my legs tucked behind me away from the pole before slowly sliding down to my knees to come out of a climb) in between spins and other moves. When I'm ready to end my workout, I do a dance to whatever song I'm most in the mood for and just enjoy doing the moves that I've already mastered so I end on a positive note. That final dance really helps me to not get frustrated over the moves that I'm struggling with; it keeps me looking forward to my next workout. https://www.studioveena.com/img/smilies/icon_flower.gif Finally, I cool down and stretch to increase my non-existent flexibility.
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Wow you guys are so structured and organised… I have no set workout plan, I just go with the flow and tend to fluctuate a lot. When I pole dance (prob 4 or 5 days a week) I usually just pole dance – so an easy dance to warm up, some stretching, then work on tricks, do a few more dances, stretch etc. When I do my cardio exercise (about 2 to 4 times a week) I run the beach, sprint in the soft sand, and do my strength training then. Usually lots of lunges and squats to burn calories by activating those large muscles (quads and glutes). Push-ups and tricep dips for arms and planks and pilates for core. But I have to admit, I am so undisciplined… My workouts and thus my stength fluctuates regularly. I do think it is so important to include strength training in your weekly schedual though. Especially as women get older, we have to work harder to maintain our strength. I want to make sure i can walk up stairs and lift the kettle when Im 80 🙂 And I really really want to be able to do the Flag! 😛 hehe
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I usually strength train at least twice a week, pole twice a week, need to fit more cardio in, but currently include that with my ST, stretching/core class once a week. Trying to fit a 3rd pole session in now….
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OK, so here's my routine:
Mondays: Power yoga
Tuesdays: Pole class + Bendy Buddies in the evening
Wednesdays: Free/Bodyrock/Gym
Thursdays: Pole class + Exotic dance class
Fridays: Free/Bodyrock/Gym
Saturdays: Free/Bodyrock/Gym
Sundays: Free/Bodyrock/Gym
I usually end up having 2 free days in a week but I have to say that my addiction to bodyrocking is gradually growing. I've never been a fan of home workouts but now with my love for pole, it's a totally different story 🙂 I like that it combines strength/cardio/interval training in all-in-one package. And it's actually fun although it looks like military training. https://www.studioveena.com/img/smilies/icon_e_wink.gif
However, just like PolefitFanatic, I'd like to fit in one more pole session….
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I love to see what everyone is doing 😉 It helps me to personally shake up my routine.
As of right now:
Monday – Intermed. Pole class + 30 mins yoga
Tuesday – 1 hour Strength Training + 30 mins yoga
Wednesday – 1 Hour Pole trvansitions class + 1 hour core flow (yoga)
Thursday – 1 hour strength training + 30 mins yoga + a whole lotta pole in the evening (This is the night that we pole jam every week)
Friday – 1 hour strength training + 30 mins yoga
Sat – 30 mins yoga + (occasionally strength and flexibility class @ studio)
Sun – 30 mins yoga
i'm doing a 30 mins for 30 days yoga challenge thus all of the yoga madness 😉
I hate hate HATE cardio, but once my yoga challenge is over, I plan to alternate stretching days with running or swimming grrrrrr
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o_O holy moley everyone… i just pole 2 hrs a week and that's if i can afford to go lol and just fit in stretching and ST in with pole…man I feel so bad right now…. I'm in awe of you guys doing all that training!!!
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I love seeing everyones schedules, so inspiring! I am currently trying to change up my fitness to be a bit more active but right now it looks like this:
Monday: Modern Dance Class
Tuesday: Cardio of some type, weight lifting / pole
Wednesday: HIIT yoga more weightlifting
Thursday: Cardio (this is kind of my easy day)
Friday: Yoga and pole
Saturday: Cardio and weight lifting
Sunday: Cardio and yoga/ lifting just my body weight (sometimes I get an extra pole day in here)
I really want to be doing a consistent pole 3 days a week but my current schooling schedule isn't lending itself to that haha
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I am trying to lose weight and get stronger on the pole. I do hard cardio and weight lifting. I work over night and 2 16 hr shifts back to back so it leaves the rest of the week open but then takes away a few too. Today I did an hour spin class ( balls out) , then body pump for an hour. Strechted for splits. I'm hoping tonight of trick practice. Ideally I wan to do 2 nights a week of solid practice if I don't have pole class but sometimes getting on the pole now is hard. I'm in a rut and feel frustrated but wow after a month of working out it definately made a difference!
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I try to fit in additional weight training on my trick heavy days. I absolutely love my TRX system! It was a little pricey but well worth it.
I hoop and do Pilates reformer on my off days. Still searching for a cardio activity that I will stick with….
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Lindsy…have you tried Zumba? It really depends on your instructor so don't let one experience skew your thoughts on it. I was lucky to have an awesome instructor and it was easy going to class. She has moved to another locations and I am now taking a Cardio Hip Hop class that also incorporated toning (lunges, push ups, squates, etc) and I like this a lot too. For me, I have to be in a group setting for cardio. The energy of the room keeps me going and coming back. I HATE cardio and this has been the onely thing that I have been abelt to stick with for any length of time (a little over a year).
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wow…. you guys seem to work so hard! how do you find the time?
per week, I take 1 90min pole class (focusing on tricks and transitions), 1 1hr pole routine class (inc. floorwork and much more cardio based) and i usually go to an open session for 2 hours on a sunday, tho i'm not sure how much time we spend dancing and how much we spend talking!
i used to run 3-5 times a week, normally in the morning before work so it might only have been 20 mins or so, but i found i was too exhausted to do anything. At the minute i have to say i am having some difficulty keeping up with work and exercise, so even though i want to do more (i've always been very active) i don't have the time!
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Earlier today I was asked how often I go to pole classes. That got me thinking … at the moment, this is my schedule:
Mondays: beginner pole (1 hour – includes warm up 10-15 mins, pole spins and tricks, learning a routine 10-15 mins, and a very brief cooldown/stretch)
Tuesday rest.
Wednesday 1 hour flexibility class (includes warm up). Sometimes I do intermediate pole 90 mins on Wednesdays too (includes warm up, strength training, pole spins, stretching) – different pole studio than Monday and Thursday nights.
Thursday is Intermediate pole at the same studio as Mondays, with the same format as for Monday.
Friday rest.
Saturday morning 1 hour flexibility class (sometimes I do a 1 hour cardio class – sexy dance based aerobics) first.
Sunday afternoon I sometimes get the chance to use my pole at home!
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I really don't do any weight lifting anymore as we lift our body weight so much on the pole and silk. Here is my schedule;
Sunday; 1hour pole spins, trick and transition. And either 1 hour rockclimbing or 1 hour indoor badminton.
Monday ; Restday with light stretches
Tuesday; 1 hour hot power yoga with 15 min splits stretching or 30 min eliptical and 30 minuites splits stretching in the morning. Then off I go for 1 hour and 15 minutes of aerial silk training in the afternoon. After dinner it is off for 2 hours of intermediate and advance pole tricks and dance.
Wednesday; Restday with some light stretches .
Thursday; 1 hour of hot power yoga and 15 min of splits stretching.
Friday; 1 hour of hot power yoga, 15 min of splits stretching. 30 min of eliptical
Saturday; 1 hour of aerial silk training.
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how does everyone fit all this in around work? O_O
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Salubiveres – I'd like to know this too 🙂 I don't think my body would let me do as much as some of you ladies do;-)
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I use to feel too exhausted to do this kind of crazy every day sort of excercise, but just recently I started forcing myself to do some sort of excercise before school and sometimes after and this has really really brought my energy level up. I thought I would be so exhausted after it that I wouldn't be able/want to do anything. But just the other day I got up did yoga took the dog on a walk, went to school (with an hour drive blech) came home ran with the dog after and did some light weight lifting and instead of being dead tired I cleaned the house afterwards.
And I am soooo not one of those people with endless peppy energy. I usually wish horrible things on those people LOL Just beacuse I am jealous. so I would say give it a shot for a week stepping up your workouts and see how your body responds. And if you can get up a little early to get a workout in in the morning especially some sort of cardio I bet you will feel great!
–Laura
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In winter i find morning workouts energising, but if my work schedule is hectic they kill me! It is amazing how much wrecking yourself with exercise can wake you up!
@salubivires – badly!!! unfortunately exercise is the first thing to go when i get busy 🙁 which then gets me very grumpy (I would sacrifice sleep, but i don't get much of that anyway lol!)
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