When you first start taking an aerial class, your body goes through a period of adjustment—no matter how “in shape” or “out of shape” you are. Whether you’re active in fitness classes, take the occasional aerial yoga class, or used to do gymnastics, you’ll probably experience sore hands, aching feet, and tired muscles. Aerial class is challenging for every beginner at first—but you’ll have coaches who are there to guide and support you every step of the way.
Here are some tips to help you get started:
1) Attend Class Regularly
Just like any workout regimen, once a week isn’t always enough. Students who attend more than once a week tend to build strength, coordination, and confidence more quickly thanks to repetition and muscle memory.
✨ Tip: We offer a multi-class discount when you enroll in more than one session per student — it’s a great way to support faster progress!
Find the right beginner class for your age group:
👉 Beginner Aerial for Adults (18+)
2) Fuel Your Body
Just like a car, your body needs the right fuel to perform. Even if you’re very active, aerial training will build new muscle and require more protein and rest. Consider adding lean proteins like chicken, fish, nuts, and eggs to your diet. Don’t forget to hydrate and allow for rest days to aid recovery and prevent injury.
3) Utilize the Conditioning Learned in Class
Outside of class, practice movements like hollow holds, arches, tuck, pike, or shoulder shrugs using a pull-up bar or monkey bars. These exercises build shoulder strength and help reinforce alignment, breathing, and technique.
4) Stretch Regularly
Flexibility is critical not only for contortionists, but for improving range and safety across apparatuses like trapeze, lyra, and aerial silks. Warm up before any passive stretching, and incorporate active flexibility training into your week.
5) Focus on Technique Over Big Tricks
Great technique makes learning safer and more effective. Straight legs and pointed toes are often better indicators of skill than flashy sequences. Build a solid foundation—then build your trick library. If silks is what sparked your interest, check out our guide to aerial silks to see how it fits into the beginner journey.
6) Preventing Injuries
Icing your hands post-class can reduce inflammation. It’s normal to feel some discomfort during icing—just make sure to protect your skin with a barrier like a cloth and limit icing to 15 minutes at a time.
Learn About Aerial Physical Therapy in KC >>
7) Keep in Mind Why You Started
Aerial is a challenge—and that’s what makes it rewarding. Don’t compare yourself to others. Everyone starts with foot tangles and fumbles. Celebrate your progress and stay inspired by following aerialists who motivate you.
FAQ
Ready to Take the Next Step?
Whether you’re signing up for yourself or helping your child start their aerial journey, we’ve got a supportive class that meets you right where you are.
💬 Still unsure? Reach out anytime at contact@kansascityaerialarts.com — we’re happy to help!
Explore Your Next Step:
🎟️ Beginner Aerial for Adults (18+)
🎟️ Beginner Aerial for Teens (13–18)
🎟️ Beginner Aerial for Kids (Ages 7–12)
💡 Private Lessons for Personalized Coaching