Have you ever thought about trying a pole fitness class or getting your own pole to try it at home? You should! It is such a fun workout!
Whether you’re looking to build strength, improve flexibility, or just find a fun new workout, pole dance fitness can be an incredible addition to your fitness routine.
In this post, I’m sharing some 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 Proper Warm-Up
Always begin your pole fitness session with a thorough warm-up to prepare your muscles and reduce the risk of injury. Focus on dynamic stretches and light cardio.
- Invest in a Good Pole
If you’re practicing at home, investing in a quality, sturdy pole is crucial. Ensure it’s properly installed and can handle your weight.
- Wear the Right Attire
Skin contact is essential for grip. Wear shorts and a tank top or sports bra to allow for better traction on the pole. Avoid lotions or oils as they can make gripping the pole difficult.
- Focus on Grip Strength
Grip strength is key in pole fitness. Incorporate exercises like dead hangs or forearm curls into your routine to improve your grip.
- Start with Basic Moves
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. Progress at your own pace and repeat moves until you’re comfortable. Consistency is more important than speed.
- Build Core Strength
A strong core is vital for pole fitness. Include core-strengthening exercises like planks, leg raises, and Russian twists in your workouts.
- Attend a Class
If possible, join a beginner pole fitness class. Professional instruction can provide guidance and help you avoid bad habits.
- Stay Hydrated
Keep yourself hydrated before, during, and after your pole fitness sessions to maintain energy levels and support muscle function.
- Listen to Your Body
Pole fitness can be demanding. Pay attention to your body’s signals 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 starting into your pole dance workout, it’s important to dedicate time to both warming up and cooling down to prevent injuries and enhance performance.
A warm-up helps to increase blood flow to your muscles, improve flexibility, and prepare your body for the intense movements involved in pole dance fitness.
Begin with light cardio exercises such as jogging in place or jumping jacks, followed by dynamic stretches focusing on areas like your shoulders, wrists, and hips.
After your workout, cooling down with static stretches and gentle movements will help reduce muscle soreness, improve flexibility, and accelerate recovery.
Stretching your legs, back, and arms thoroughly at the end of your session will ensure that 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 important to incorporate the right resources, warm-ups, and cool-downs to make your pole dance experience both safe and fulfilling.
Embrace the strength, grace, and confidence that comes with every spin, and remember that the most important part is to enjoy every step along the way.
Are you ready to explore the exciting world of pole fitness? Get started today and challenge your limits! Embrace the strength, grace, and confidence that comes with every spin. Sign up for a pole dance class, explore the recommended resources, and remember that the most important part is to 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