Progressive Overload Cheat Sheet for Aerialists

This cheat sheet breaks down how to progress strength without burning out or doing too much too fast.

It’s designed for aerialists who strength train and want a clear, calm framework for knowing when to push, when to hold steady, and how to balance gym work with aerial or pole training.

Inside, you’ll learn how to:

• understand what progressive overload actually is (and what it isn’t)

• choose one variable to progress at a time

• recognize signs you’re ready to progress vs when to hold steady

• balance overload between strength training and aerial or pole class

• support progress with recovery so strength actually sticks

This is the structure I wish I had earlier in my training journey!