How To Get Started In Pole Fitness And Dancing

Have you heard about pole fitness and pole dancing but you’re not sure how you can get started? Then you’re in luck. You have found the article that you were looking for. Here you will find out about everything you need to know about how you can get started in pole fitness and dancing.

Starting out with pole fitness and dancing can be tremendously fun, but it is also going to be a great challenge. This article will tell you all you need to know as a beginner to help you keep pushing through and have the most enjoyable experience.

What Is Pole Dancing?

It is a versatile combination of dance, gymnastic, and acrobatic movements that are performed on a pole. Pole dancing is a unique and exciting way of getting into shape and exercising in a creative way that allows for self-expression.

What Is Pole Fitness?

Pole fitness is an extension of pole dancing and it uses the pole to its fullest extent as a tool for exercise. It helps to improve muscle tone, posture, coordination, flexibility, and upper body and core strength. There is a large variety of exercises that can be performed using the pole, and your own body weight is used for resistance.

What Should You Expect When Starting Pole Fitness And Dancing?

This is a high-intensity workout and that’s why it is appropriately named pole fitness. No muscle groups are spared when you start to undertake this endeavour. On your first attempt, especially if you don’t a have strong core and arms, you will find performing the different moves is difficult. Do not let this put you down. That’s normal. Pole fitness has so many benefits, these include:

  • Powerful core workout
  • Helps you tone up and lose weight
  • It’s a great cardio exercise
  • Improves coordination and balance
  • Increases your flexibility
  • Gives you more body confidence

These are just some of the benefits that you will gain from undertaking pole fitness and pole dancing. If you aren’t sure if you should start, then let this be what pushes you to take up this chance and at least try.

What Will You Need To Wear?

There are many different pole fitness and pole dancing classes and studios and they may have slightly different clothing and gear requirements. But the bare minimum you’ll need is always going to be the same so you can be safe and enjoy yourself.


This is important for your safety. Wearing shorts is necessary and having your arms and legs uncovered is needed to make sure that your skin can grip the pole, so you don’t slide off when trying to perform the many different movements.

If you are insecure about showing your legs, don’t be. Everyone will be wearing shorts, and the sooner you start pole fitness and dancing, the sooner you will have toned legs that are envied.


When starting out you should find a comfortable top like a t-shirt or a sports bra that you can easily perform moves in. You should use t-shirts and not long-sleeved shirts as you need to have some uncovered skin, so your skin can grip the pole. The more skin that is uncovered the more grip you will have, and this will make performing different types of moves easier.

When you start learning the more complex moves, you will need to start using parts of your stomach and armpits. Doing this in a t-shirt will be more difficult, so wearing a tank top or sports bra will be much more practical and make performing the different moves so much easier.


When it comes to footwear, you can undertake your pole fitness and pole dancing lessons barefoot. If you don’t want to do it barefoot, then you can wear some gym shoes that you find comfortable. Since the footwear isn’t as important as the other pieces of clothing, you can wear whatever you have on hand. An example of appropriate and comfortable footwear includes yoga shoes.

How You Can Make It Easier For Yourself

Grip aids can be used to improve your grip. There are many different kinds that you can use to help yourself. Using one of the popular brands will give you exactly what you are looking for, and help you improve faster because you won’t need to use extra energy to try and stay on the pole and not slide off.

What To Do With Your Hair

You need to manage your hair, especially if you have long hair. This will make your pole fitness and dancing lessons much easier, and you will have one less thing to think about. When starting out, you don’t want to make it more challenging for yourself. To manage your hair, you can tie it back and keep it away from your face, so it doesn’t distract you.

If you don’t care about your hair getting in the way, then you can leave it alone and let it stay as it is. This isn’t recommended for beginners since you should try and focus on improving and building more strength so you can perform more moves.

What You Should Not Do

There are some things that you should not do and avoid at all costs. You should not wear any oils, moisturizers, lotions, or gels on a day that you are planning on practicing pole fitness and dancing. This will make it dangerous for you to perform moves because you will easily slide off the pole and injure yourself. If you are attending a lesion in a studio, then others could be put in more danger because the pole will more slippery. Do not wear these before going to a lesson or even if you are practising alone.

Do not wear any jewelry. Things like rings can cause you to slip off the pole and injure yourself. They can also damage the pole, making it harder for you to use it to practice and improve.