The episode explains how pole dancers can get stronger using progressive overload, defined as gradually increasing training stress so the body adapts during rest and the same demands become easier over time. It outlines adaptation timelines: neurological and cardiovascular changes can occur quickly (sometimes within a session for neuro drills), noticeable strength gains typically appear after about 3–6 weeks, connective tissue (tendons/ligaments) adapts around the 3-month mark, and bone density changes occur closer to 6 months. Rosy emphasizes easing back into training—especially after a break or postpartum—avoiding self-punishment, and prioritizing rest because adaptation happens during recovery. It describes ways to increase load for pole and bodyweight training: increase training frequency while keeping at least 1–2 rest days per week, increase repetitions, use time-based conditioning like a “pole treadmill” (repeated climbs/descents for time), increase resistance via weights/bands or by selecting harder bodyweight progressions, and use isometrics by holding longer or increasing tension. It notes that muscle damage is not necessarily required for positive adaptation and references Felipe Damas’ work (primarily in hypertrophy research), while clarifying the focus is strength training rather than bodybuilding. The episode also explains that the body responds to chronic life stress similarly to training stress, which can hinder strength gains, and encourages stress reduction and enjoyable movement.

Citations:

• SELYE H. (1950). Stress and the general adaptation syndrome. British medical journal, 1(4667), 1383–1392. https://doi.org/10.1136/bmj.1.4667.1383

• Monti, E., Franchi, M. V., Badiali, F., Quinlan, J. I., Longo, S., & Narici, M. V. (2020). The Time-Course of Changes in Muscle Mass, Architecture and Power During 6 Weeks of Plyometric Training. Frontiers in physiology, 11, 946. https://doi.org/10.3389/fphys.2020.00946

• Damas, F., Phillips, S. M., Vechin, F. C., & Ugrinowitsch, C. (2015). A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports Medicine, 45(6), 801–807.

• Damas F, Phillips SM, Libardi CA, Vechin FC, Lixandrão ME, Jannig PR, et al. (September 2016). "Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage". The Journal of Physiology. 594 (18): 5209–22. doi:10.1113/JP272472. PMC 5023708. PMID 27219125

• Ahola, R., Korpelainen, R., Vainionpää, A., Leppäluoto, J., & Jämsä, T. (2009). Time-course of exercise and its association with 12-month bone changes. BMC musculoskeletal disorders, 10, 138. https://doi.org/10.1186/1471-2474-10-138

• Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142

  
  

Chapters:

00:00 Get Stronger for Pole: What We’re Covering Today

00:55 Membership Shout-Out + How My Training Programs Work

02:24 Progressive Overload 101 (Stress → Rest → Adapt)

03:50 Adaptation Timelines: Nervous System, Cardio, Strength

05:53 Long-Game Gains: Tendons, Ligaments & Bone Density

06:59 Coming Back to Pole: Patience, Rest, and Consistency

08:01 How to Add Load in Pole Training (Frequency, Reps, Resistance)

11:12 Isometrics & Bodyweight Progressions (Making Moves Harder)

14:48 Wrap-Up: Stress Management, Keep Showing Up

In this episode of 'Science of Slink,' Dr. Rosy Boa explains how often and how intensely recreational adult pole dancers should practice based on findings from exercise science. Dr. Boa shares the American College of Sports Medicine's guidelines for aerobic physical activity, which recommend either 150 minutes of moderate-intensity exercise spread over five days or 60 minutes of vigorous-intensity exercise across three days weekly. She discusses the importance of balancing exercise with proper rest and recovery and emphasizes that even short, less than 10-minute sessions can provide significant health benefits. Lastly, Dr. Boa introduces her Science of Slink membership options for those interested in structured, evidence-based pole dance training.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true

Chapters:

00:00 Introduction to Exercise Science for Pole Dancers

01:00 Membership Options and Podcast Shoutout

01:35 Caveats and Target Audience

02:41 Top Line Recommendations for Pole Dance Frequency

03:49 Understanding Exercise Intensity

04:53 Practical Tips for Monitoring Intensity

07:52 Importance of Rest and Recovery

09:20 Cognitive Benefits of Physical Activity

10:38 Consistency and Habit Formation

12:37 Final Recommendations and Conclusion

Citations:

Erickson, K. I., Hillman, C., Stillman, C. M., Ballard, R. M., Bloodgood, B., Conroy, D. E., ... & Powell, K. E. (2019). Physical activity, cognition, and brain outcomes: a review of the 2018 physical activity guidelines. Medicine and science in sports and exercise, 51(6), 1242.

Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A., ... & Bauman, A. (2007). Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1081.

Jakicic, J. M., Kraus, W. E., Powell, K. E., Campbell, W. W., Janz, K. F., Troiano, R. P., ... & 2018 Physical Activity Guidelines Advisory Committee. (2019). Association between bout duration of physical activity and health: systematic review. Medicine and science in sports and exercise, 51(6), 1213.

Kaushal, N., & Rhodes, R. E. (2015). Exercise habit formation in new gym members: a longitudinal study. Journal of behavioral medicine, 38(4), 652-663.

In this episode of Science of Slink, Dr. Rosy Boa shares vital lessons she wishes she had learned earlier in her 14-year pole dancing journey. Covering exercise science fundamentals, recognizing when a space isn’t right for you, and the perils of diet culture and disordered eating, Dr. Boa offers practical advice and reflections aimed at helping fellow pole dancers avoid common pitfalls. Additionally, she emphasizes the importance of a healthy relationship with food and the benefits of understanding exercise science principles. Dr. Boa encourages listeners to contribute their own lessons and insights while promoting her online pole studio for further learning and community support.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true

Citation for perfectionism & orthorexia: Oberle CD, Samaghabadi RO, Hughes EM. Orthorexia nervosa: Assessment and correlates with gender, BMI, and personality. Appetite. 2017 Jan 1;108:303-310. doi: 10.1016/j.appet.2016.10.021. Epub 2016 Oct 15. PMID: 27756637.

Timestamps00:00 Welcome to Science of Slink

00:57 My Pole Dancing Journey Begins

02:06 Discovering Exercise Science

05:29 Finding the Right Space for You

08:57 Understanding Diet Culture and Disordered Eating

13:31 Final Thoughts and Advice