9 Benefits of Pole Dancing You Wouldn’t Expect in 2024

If you are considering pole dance as a practical way to keep fit for 2024 and beyond then here are 9 amazing benefits that are guaranteed and they are not just weight loss and strength goals.

Just like any other form of exercise, pole dancing has its own merits.

The numerous physical, psychological, and emotional improvements you’ll get from practising the craft are the main reasons pole dancing continues to gain popularity worldwide.

1. Flexibility

Although pole dancing requires incredible muscle strength to properly pull the tricks off, it equally needs the body’s flexibility to retain the dance’s sensuality.

Pole dancing moves will surely stretch your muscles to the limit with its string of leg and arm extensions, splits, bends, curls, and a lot more other tricks.

Building up your core strength and balance greatly contributes to your body’s flexibility.

Improving your body’s elasticity also helps prevent immediate muscle strains and injuries, increases muscle recovery time, and improves overall joint strength.

2. Cardio

Continuously doing strenuous muscular activities like climbs, spins, and inversions, are definitely exhausting, not to mention you have to perform floor works too during transitions.

Combining these routines throughout the performance duration which usually lasts an average of 5 minutes will surely have your heart racing.

Practising a pole dancing routine regularly reinforces blood circulation which is helpful in preventing fat buildup, especially around the heart area.

3. Lose weight

Many women became interested in pole dancing because of its ability to burn fats.

The intensive dance moves burn a considerable amount of calories during the workout.

An hour of working on the pole can burn up to 250 calories which are almost the same as other gym exercises.

As you learn more advanced and challenging moves, you get to work out more muscle groups and get to burn more fats in those areas.


4. Core buildup

Pulling yourself up the pole is no easy feat.

It requires an incredible amount of core strength to be able to maintain balance and finesse.

Several dance moves require a strengthened core to flawlessly pull them off.

The warm-up exercises for pole dancing also consist of routines heavily focused on the conditioning of core muscles.

5. Increased metabolism

As you dive deeper into pole dancing, you’ll discover how receptive you’ll become to dieting.

After all, you need to lose extra weight if you want to be able to easily pull yourself up the pole and perfectly execute all the moves and tricks.

Pole dancing diet usually encourages eating small portions of food several times a day.

Eating smaller meal sizes 5-6 times a day increases the body’s metabolism rate and helps maintain energy at a constant level.

6. Muscle Toning

Notice how well-toned the bodies of professional dancers are?

They’re not bulky yet their muscles look tight and compact that you can feel their strength when they’re performing their pole routines.

Unlike other gym workouts which focus on strengthening and increasing muscle mass through the use of weights, pole dancing uses your own bodyweight to develop the muscles.

This means you won’t get to grow bulky muscles but only increase it by an amount proportional to your body mass.

They will develop to a size just enough to easily pull your whole body up the dance pole.

7. Balance

Maintaining proper posture and form while on the pole requires tremendous muscle coordination and impeccable balance.

Repeatedly practising your pole dancing exercises will improve your overall balance on and off the dance pole.

8. Endurance

Performing a whole pole dancing routine takes around 4-5 minutes depending on the duration of your song choice.

This length is more than enough to test your body to its limit.

Each move you practice, every moment you spend practising your whole routine, and all the cardio, core buildup, and strength improvement exercises you do contributes to the development of your endurance.

Each move you practice, every moment you spend practising your whole routine, and all the cardio, core buildup, and strength improvement exercises you do contributes to the development of your endurance.

9. Confidence

As you improve your body’s flexibility, core strength, endurance, balance, and gain every other benefit we’ve discussed, you’ll notice that you’re getting more comfortable with your overall appearance.

After all, one of the main inviting factors pole dancing offers is its ability to make you look and feel sexy.

The confidence you gain from learning a new skill and the gradual toning of your body brings about positive changes both to your mental and physical outlook.

In conclusion

If you are looking for a more long term way of keeping healthy, but you hate going to the gym then pole dancing is a dynamic sport that challenges all parts of your body in a lesser space of time.

I recommend anyone to give it a shot whether you are a male or a female!