Have you ever considered taking a pole fitness class or getting your own pole to try at home? You should! It’s so much fun!
Whether you want to build strength, improve flexibility, or find a new workout, pole dance fitness can be a fantastic addition to your fitness routine.
In this post, I’m sharing beginner tips to help you get started and make the most of your pole dance fitness experience!
Disclaimer: The information provided in this post is intended for general informational purposes only and is not a substitute for professional advice, diagnosis, or treatment.
Always consult with a qualified healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns. Participation in any exercise program is voluntary and at your own risk.
The authors and publishers of this content are not responsible for any injury or harm that may result from pole dance fitness.
10 Beginner Pole Dance Fitness Tips
- Start with a Warm Up
Always start your pole fitness session with a proper warm-up to prepare your muscles and reduce the risk of injury. Focus on dynamic stretches and light cardio.
- Get a Good Pole
If you’re practicing at home, getting a good-quality, sturdy pole is essential. Make sure it’s installed properly and can handle your weight.
- Wear the Right Clothes
Skin contact is key for grip. Wear shorts and a tank top or sports bra for a better grip on the pole. Avoid lotions or oils as they make it hard to grip the pole.
- Focus on Grip Strength
Grip strength is key in pole fitness. To improve your grip, include dead hangs or forearm curls in your routine.
- Start with the Basics
Master the basics first. Moves like the pole walk, pole sit, and fireman spin are fundamental and will build your confidence and strength.
- Take It Slow
Don’t rush the process. Go at your own pace and repeat moves until you’re comfortable. Consistency is more important than speed.
- Build Core Strength
A strong core is essential for pole fitness. Include core strengthening exercises like planks, leg raises, and Russian twists in your workouts.
- Take a Class
Join a beginner pole fitness class. Professional instruction can guide you and help you avoid bad habits.
- Stay Hydrated
Keep yourself hydrated before, during, and after pole fitness sessions to maintain energy levels and support muscle function.
- Listen to Your Body
Pole fitness can be demanding. Listen to your body and rest when needed to prevent overuse injuries.
Grip Tip: Grip Shield helps with your grip when your hands start to sweat by creating a moisture barrier. It’s not sticky and doesn’t leave any residue on your hands.
Warming Up and Cooling Down
Before you start your pole dance workout, dedicate time to warming up and cooling down to prevent injuries and enhance performance. A warm-up helps to increase blood flow to your muscles and flexibility, and prepares your body for the intense movements of pole dance fitness.
Start with light cardio exercises like jogging or jumping jacks in place, then dynamic stretches focusing on your shoulders, wrists, and hips.
After your workout, cool down with static stretches and gentle movements to reduce muscle soreness, improve flexibility, and accelerate recovery.
At the end of your session, stretch your legs, back, and arms thoroughly so your body is ready for your next pole dance adventure.
Online Tutorials and Courses:
Cleos Rock N Pole:
Offers a variety of online classes ranging from beginner to advanced skills.
Website: cleosrocknpole.com
Studio Veena:
A comprehensive platform with tutorials for all levels, including conditioning and stretching.
Website: studioveena.com
The Pole Dancer:
Offer a variety of classes online and on demand.
Website: thepoledancer.com
OpenDance Academy:
Offers comprehensive online courses for pole fitness dancers of all levels, including beginner programs.
Website: opendance.academy.com
X-Pole TV:
Provides a wide range of tutorials and classes taught by professional pole dancers, catering to various skill levels.
https://members.xpole.tv/join-now/
Disclaimer: The information provided in this post is intended for general informational purposes only and is not a substitute for professional advice, diagnosis, or treatment.
Always consult with a qualified healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns. Participation in any exercise program is voluntary and at your own risk.
The authors and publishers of this content are not responsible for any injury or harm that may result from pole dance fitness.
Books:
Pole Dance Fitness: The Complete Book by Irina Kartaly
A comprehensive guide covering techniques and fitness tips for pole dancers at all levels.
Beginner Pole Dancing: For Fitness and Fun by Danni Peck
Offers a beginner’s guide to pole dance fitness. She also offers books when you are ready to move to the next level.
PDC Core Moves: Pole Dancing Fitness Syllabus by Mr Sid Remmer & Mrs Sam Remmer
A thorough guide that breaks down moves step by step, along with helpful tips on building strength and flexibility.
Pole Story: Essays on the Power of Erotic Dance by Claire Griffin Sterrett
While not a typical instructional book, it provides an insightful look into the world of pole dancing and its empowering effects, which can be motivating for beginners.
Available on Amazon.
"Pole dancing is not only a form of fitness, but it is also a form of art, a way of life."
In Person Classes:
Local Pole Studios:
Many local studios offer beginner classes. Look for classes or workshops specifically designed for beginners.
Mindbody:
Offers a search feature where you can search for different types of classes in your location.
Website: mindbodyonline.com
Community Centers or Gyms:
Some community centers and gyms offer introductory pole dance fitness classes.
Websites:
Pole Dance Community:
An online community offering resources, forums, and supportive networks for pole dancers of all levels.
Website: poledancecommunity.com
Pole Fitness Studio:
This website features articles, guides, and reviews related to pole fitness, perfect for beginners seeking advice and tips.
Website: polefitfreedom.com
United Pole Artists:
A site with a variety of resources, including tutorials and articles.
Website: unitedpoleartists.com
YouTube Channels:
Pole Fitness Dancing:
Offers instructional videos and tips for beginners.
youtube.com/@PoleFitnessDancing
The Pole Dancer:
Features a variety of pole dance tutorials and fitness routines.
Pole Dance by Anete Blaua:
Offers many instructional videos that are great for beginners.
PoleFreaks:
Offers pole dance tutorials. Many great videos for beginners.
Apps
Dance With Kitty:
This app helps members get fit and feel confident. Features 600+ on-demand tutorials.
IOS and Android
Fit-2-Flaunt:
Provides a variety of pole lessons and tutorials, designed for women of all skill levels.
IOS and Android
Divas on Demand – pole dance:
This app offers pole trick classes, dance classes, strength classes, exotic dance classes, flexibility classes, pole dancing for beginners, and so much more.
IOS and Android
Final Thoughts
Pole dance fitness is more than just a workout; it’s a journey of self-discovery, empowerment, and artistic expression.
As a beginner, it’s essential to incorporate the right resources, warm-ups, and cool-downs to make your pole dance experience safe and enjoyable.
Enjoy the strength, grace, and confidence that come with every spin, and remember that the most important part is to enjoy every step of the way.
Are you ready to try pole fitness? Get started today and challenge yourself! Enjoy the strength, grace, and confidence that comes with every spin. Sign up for a pole dance class, check out the recommended resources, and have fun!
Disclaimer: The information provided in this post is intended for general informational purposes only and is not a substitute for professional advice, diagnosis, or treatment.
Always consult with a qualified healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns. Participation in any exercise program is voluntary and at your own risk.
The authors and publishers of this content are not responsible for any injury or harm that may result from pole dance fitness.
Dolan, E. W. (2023, December 9). Pole dancing classes boost women’s mental wellbeing, study finds. PsyPost – Psychology News. https://www.psypost.org/pole-dancing-classes-boost-womens-mental-wellbeing-study-finds/
Kartaly, I. (2018). Pole dance fitness: The best pole dance exercises. Meyer & Meyer Media.
Pfeiffer, J. L., Sowitzki, S. K., Schäfer, T., & Euteneuer, F. (2023, September 14). Effects of pole dance on mental wellbeing and the sexual self-concept-a pilot randomized-controlled trial. National Library of Medicine (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10503020/
Silverman, R. (2020, July 7). Pole fitness for beginners: Everything you need to know. Bodybuilding.com. https://www.bodybuilding.com/content/pole-fitness-for-beginners-everything-you-need-to-know.html