The Importance of Rest Days: How to Recover After Aerial Workouts Without Losing Momentum

The Importance of Rest:

How to Recover After Aerial Workouts Without Losing Momentum

So you’ve just crushed an aerial workout—maybe you nailed a tricky combo on the silks, felt like a warrior goddess in your sling flow, or swung your heart out in dance trapeze. You walk out of the studio with that post-workout glow and a little soreness whispering, “Hey, I was here too.” And then, the next day, your body says it louder. That’s when it’s time to talk about a deeply underappreciated part of training: the rest day.

Now before your inner overachiever starts protesting (“But what if I lose my strength?!”), hear me out. Rest days aren’t lazy days—they’re active, intentional tools in your wellness toolbox. When you train aerial, you’re asking your body to do some truly incredible things. Rest is what allows your body to say yes to those things again and again—without burnout, injury, or that foggy mental fatigue that makes you forget which way is up in your straddle climb.

Let’s talk about why rest matters and how to make the most of your recovery time, especially when your workouts are in the air.

Why Your Body Needs a Break (Yes, Even Yours)

Aerial workouts are full-body, high-demand sessions. You’re combining strength, flexibility, coordination, and sometimes defying gravity while upside down. That’s not your average gym routine. You’re engaging deep stabilizer muscles, putting pressure on joints, and placing unique demands on your grip, shoulders, and core.

Here’s what happens when you rest:

• Muscle Repair & Growth: Muscles get tiny tears during strength training (including aerial). Rest gives them the time to repair and come back stronger. No rest = no recovery = plateau (or worse, injury).

• Nervous System Reset: Aerial demands more than muscle—it requires intense mental focus. Your nervous system gets tired too. A rest day can help recalibrate your coordination and reawaken your mental clarity.

• Injury Prevention: Overuse injuries love to sneak in when we ignore our body’s signals. Giving yourself a true rest day can save you from weeks or even months of sitting out with a strained shoulder or an angry wrist.

What Does an Intentional Rest Day Look Like?

Spoiler alert: A rest day isn’t necessarily a day spent horizontal in a Netflix coma (although, let’s be honest, that has its place too). There are different kinds of rest, and the best ones match what your body actually needs. Here are a few ways to design a rest day that supports your aerial recovery:

1. Active Recovery

Sometimes your body just needs less, not nothing. Gentle movement increases blood flow, helping muscles recover faster and reducing that “help me, I can’t sit down” soreness.

• Go for a walk in nature—bonus points for barefoot grounding.

• Take a restorative or yin yoga class.

• Swim some slow laps or hop in a hot tub for light hydrotherapy.

• Foam roll or use massage balls to release fascia tension.

Pro tip: A 20-minute mobility flow focused on shoulders, spine, and hips can do wonders.

2. Nourish to Flourish

Your body’s doing the behind-the-scenes work of rebuilding muscle and replenishing energy stores. Support that process by feeding it well.

• Prioritize protein (especially within a few hours post-training).

• Load up on colorful veggies and anti-inflammatory foods (hello, sweet potatoes, berries, leafy greens, and omega-3s).

• Stay hydrated. (Like, really hydrated. Aerial takes more out of you than you realize.)

• Consider a magnesium-rich snack before bed (like almonds or pumpkin seeds) to support muscle recovery and sleep.

3. Sleep Like It’s Your Job

There is no substitute for deep, quality sleep. This is when the magic happens—muscles rebuild, your brain processes new motor patterns, and your nervous system recharges. Aim for 7–9 hours and give your screen a curfew to help your body wind down naturally.

If you’re feeling extra sore or emotionally drained post-performance or after learning new skills, try a power nap or restorative yoga nidra during the day.

4. Reflect and Reset

Your rest day can also be a mental reset. Aerial isn’t just physical—it’s deeply emotional and creative. Take time to check in with yourself:

• Journal about your training: What felt strong? What challenged you?

• Rewatch a video of your latest fl0w and notice the progress.

• Set an intention for your next class. Maybe it’s patience. Maybe it’s play.

This kind of reflection helps you stay connected to your why and can re-ignite your motivation in a much more sustainable way than just pushing harder.

Rest Days Make You Stronger—Not Slower

There’s a mindset shift that happens when we stop seeing rest as a delay and start recognizing it as part of the process. A well-planned rest day isn’t slacking—it’s strategy. It’s part of how you build long-term aerial strength, grace, and longevity.

And let’s be real: injuries are what actually slow you down. Burnout, frustration, and overtraining don’t make for sustainable progress. Rest days? They’re the secret sauce.

So next time you’re tempted to push through soreness or skip a day off because you “don’t want to lose momentum,” remember this: you’re not losing momentum—you’re investing in your comeback.

Honoring your rest days with the same intention you bring to your practice will elevate your performance, your mindset, and your joy. So go ahead—sleep in, stretch gently, eat the nourishing food, take the long bath. You’re not falling behind—you’re rising, even when you’re grounded.

Let rest be part of your rhythm. You’ve earned it.

Kids’ Corner: Helping Little Flyers Rest and Recover

Aerial can be just as demanding for kids as it is for adults—maybe even more, since they’re still learning how to listen to their bodies. After a fun (and often exhausting) class, rest and recovery are key to keeping them strong, safe, and excited to come back.

Parents, here are a few simple ways to support your child’s recovery:

• Stretch Together: A short, playful stretch session before bed can help ease soreness and build body awareness.

• Fuel Wisely: Post-class snacks should include protein and healthy carbs—think apple slices with peanut butter or turkey roll-ups.

• Hydration Station: Kids often forget to drink enough water. Keep a colorful water bottle handy and encourage small sips throughout the day.

• Encourage Rest, Not Just Sleep: Quiet time counts too—reading, coloring, or a cozy movie night gives their nervous system a break.

• Celebrate Progress, Not Perfection: Recovery is mental too. Remind them that sore muscles = hard work and that taking a day off is part of becoming strong.

By helping your kids rest well between classes, you’re giving them the tools to grow with confidence—both in the air and beyond!