Small & steady.
Two short strength sessions to support your time on the pole. No perfect workouts. No catching up. Just a manageable next step.
10–15 minutesTwice a weekBeginner friendlyChoose your session
Easy walking, gentle shoulder movements, and a few comfortable chair stands.
First two weeks: one set each. Use light weights and stop with 3–4 repetitions still in reserve. Exhale with effort; never hold your breath. No push-ups or pull-ups required.
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How to progress
After two weeks, only if symptoms are stable, recovery is comfortable, and exercise is medically appropriate:
- Add 1–2 repetitions at a time, up to around 10–12.
- Then add a little weight or a second set for one exercise—not both.
- Keep the 15-minute cap. There is no deadline for full push-ups or pull-ups.
Recovery & easy stamina work
Still significantly sore on Tuesday? Shorten or skip it. Do not squeeze missed workouts together. Reduce your next session if soreness interferes with normal movement.
On recovered days, optionally walk for about five minutes at an easy, full-sentence talking pace. Shorter is fine. Once medically appropriate, gradually add time rather than speed.
Make starting easier
Choose a cue: “After ___, I put on my shoes and do the warm-up.” Starting is the goal.
The Minimum session counts as success. Finish it and stop if you like. If symptoms or soreness make it unsuitable, rest instead.
Using the demonstrations
The row demo uses a supporting palm; use a comfortable, stable forearm-supported variation instead if palm pressure hurts. Ask a qualified trainer to check the setup.
Videos show technique, not your target intensity. Ignore heavy-weight or training-to-failure suggestions. Use this page’s gentle starting amounts.
This is a general starting routine, not medical care. Discuss unexplained exercise breathlessness or recurring joint pain with a clinician before increasing training. Follow any medical restrictions. Avoid provoking wrist pain; a neutral grip is not a guarantee of comfort.
Stop for chest discomfort, dizziness, faintness, unusual breathlessness, or sharp/increasing pain. Severe symptoms or breathlessness at rest warrant urgent medical attention.