How to Prepare for Your First Aerial Class
- Sara | WakefulAscent
- Jan 5
- 4 min read
Yay! Your first aerial class is coming up! This is an exciting moment, but it can also feel intimidating or uncertain. You don’t need to be “strong enough,” flexible, fearless, or know everything to be prepared for your first aerial class. A good first class is all about getting familiar with the apparatus, your body in the air, the space, and your teacher.
Before we dive in - who am I? I'm Sara Kaiser, aerialist since 2015, instructor since 2018. I share tips for every stage of the aerial journey, from day 1 to aerial teacher training. When I was 16 I saw aerial for the first time and thought, "That's not for people like me." Part of my mission is to prevent as many people from believing that as humanly possible, so more can take part in the joy and empowerment of aerial arts.
Alright, let's get started! Here’s a few ways to prepare for your first class:
1. To prepare for your first aerial class - Hydration: Start Earlier Than You Think
Aerial work is demanding on your nervous system, connective tissue, and grip strength. Being under-hydrated makes everything harder.
Start the day before. YES! THE DAY BEFORE!
Regular hydration throughout the day, not just chugging water right before class
Bring water with you.
Add electrolytes to stave off foot cramps and support recovery
Stick to your usual caffeine habits to avoid crashes or jitters.
2. Fueling: Don’t Come in Empty (or Overfull)
Aerial is physically and cognitivitely demanding, so be careful not to underfuel. Your brain and muscles both need accessible fuel. That said, the upside down and the spins can be a little iffy, so you don't want to be full either.
Best options 1–2 hours before class:
A balanced snack with carbohydrates + a little protein
Example: banana with nut butter, yogurt with fruit, toast with eggs
Something familiar and easy to digest
Avoid:
Heavy meals right before class
Skipping food entirely (this often leads to dizziness, nausea, or emotional overwhelm)
3. What to Wear: Coverage > Fashion
Wear:
Leggings that fully cover the backs of your knees
A fitted top that won’t fall over your face when you invert
Sleeves that cover your armpits can be helpful to avoid friction. Some studios require this for hygiene purposes.
If you want to wear socks, make sure they're grip socks.
To be honest, I always wear a crop top but this is generally not recommended since it exposes your sides and back to burns (I know how to avoid these/I'm used to it).
Avoid:
Shorts (especially for silks or hammock)
Jewelry, Zippers, buttons, or exposed skin where fabric will slide
Very loose tops
Lotion
4. What to Bring and What to Expect
If your studio doesn't communicate whether to bring your own mat, ask or bring your own just in case. Bring water and a snack (just in case). Your first class will likely include:
A warm-up on the ground
Apparatus conditioning
Orientation to the apparatus
There are often 1-2 students per apparatus, and the teacher circulates
Basic climbs, wraps, or shapes close to the floor
There may be some spinning
Rest breaks or turn-taking
Warm down
A few normal things:
Pain from the apparatus - pinching, bruising, pressure are all normal. Listen to your body but don't try to avoid pain entirely. Leaning into the pain (as long as it is not distressing) helps condition your nervous system, making this easier over time.
Grip fatigue happens fast at first
Some hands-on assist with consent check-in
You may feel strong one moment and confused the next
Where is my head? Does my leg still exist? Are common questions in your first aerial class. Prepare to be disoriented!
Feeling self-conscious trying something new in front of others. Just know - they aren't judging you! They're either thinking about themself or excited for you.
Feeling afraid - will it hold me? (Yes, it can hold up to 2000lbs, sometimes more)
Feeling like class was hard - aerial IS hard. But a good teacher will help modulate the lesson to get you a balance of wins and challenges, so you don't feel overwhelmed.
Not normal:
Not using swivels, mats, or standard rigging gear
No or minimal warmup
4+ people per apparatus
Class feels chaotic or fragmented
Being pushed past your comfort level (not just gently challenged)
Lots of hands-on assists without checking in
Teacher only interacts with some of the students
Teacher cuts off or dismisses questions or real-time feedback (e.g., I didn't understand that, can you explain it another way?)
Teacher is focusing on their own training and tricks and halfway teaching the class (I have seen this with my own eyes)
If you notice any of these things, don't ignore them. You can choose to continue class or leave.
Ask your teacher questions and let them know if you feel nervous to try something so they can support you.
5. What to Expect Mentally & Nervous-System-Wise
Being in the air is a new thing for your brain, so the alerts may go on!
You might notice:
Sudden fear even in simple positions
Mental blanking (“I forgot everything you just said”) (to be honest I feel like this never goes away 😂)
Emotions - even the "I can't believe I'm doing this" kind of emotion
Or you may feel calm and comfortable the whole time. All of these reactions are normal.
A good class allows:
Questions
Opting out
Asking for modifications
Taking breaks without explanation
6. After Class: Plan for Recovery
After class, there's a lot going on in your brain and body to integrate the lesson!
Helpful post-class supports:
A protein-rich meal within a couple of hours
Gentle movement later that day or the next (walking, gentle stretching)
Sleep - learning consolidates when you rest
Soreness doesn’t always show up immediately. Day two is often more intense than day one.
A Final Thought
You deserve to feel welcomed and supported in your aerial journey. If you don't feel that way even after several classes, consider seeking out another space.
For more aerial tips and inspiration along your journey, join the Wakeful Ascent email community!
