How often and how long should your training session be?

I think it truly depends on your goals and schedule. Some people train every day. Some once or twice a week.

But in any case it is very important to listen to your body. Everyone is different and can handle different kinds of training.

For me personally I prefer to train in small amounts but often. For example 30-45 min Monday, 30-45min Wednesday, 30-45min Friday. This way It is easier to stay motivated, you don't get injuries by over exhausting your body and you are looking forward to each training. And the cool thing that it really works. Training truly doesn’t need to be crazy long for you to have amazing results.

Also it is more easy to find 30 min or 45 min a day for training than 2 hours for example. But again it really depends on what you like. Of course if you prepare for competition probably it will be more hours and days of training. But even then you need to have days off, massage, body therapy, proper nutrition etc.

I had experience many years ago when I was training almost every day for many hours and with no breaks and it lead to many injuries. After switching to less training and more days off, different way of flexibility training - all injuries were gone. I feel great, healthy, flexible, mobile and can train again and again and actually enjoy it. Instead of suffering and punishing myself.

Soooooo, To sum up.

Find if you can 30-45 min maybe on Monday, then Wednesday or Thursday, then 30-45min Friday or Saturday. Then see how you feel. Can you add more time to training? Then maybe add 15 min more. Slowly step-by-step. Without stressing yourself and your body out but instead enjoying and having fun with it.

If you don’t have 30 min - you can easily start with 15 min. I know it sounds so little but 15 min is better than no training at all. This is exactly what i did after i had a long break from pole and started coming back again. It helped me to get my training sessions into a new habit. And i fell in love with exercising all over again. 

I would start with a short small warm up or sometimes i would just move and dance around the pole and it would warm me up. And then go and explore 1 or 2 pole shapes or combos.

Shorter but more often trainings gave me way better health and I'm more happy and not hard on myself. And i really enjoy each training session. And it is SOOOO GOOD for our brain and body.