Pole Dancing for Beginners – What to Expect

pole dance introductionIf you are here on this page then you are interested in getting into Pole Dancing for Beginners for a few reasons:

  • Fitness and exercise and become a stronger version of you
  • Lose weight
  • Artistic expression in dance
  • Enter into competitions
  • Learn the amazing pole dancing moves you’ve seen on youtube or Instagram
  • Spice up your sexuality and perform for your significant other


What do I expect in beginner pole dancing

Pole dance is a high-intensity workout which involves a dance pole, either a static or spinning, and requires the user of the pole to perform moves that include all muscle areas of the body which makes it a high-intensity exercise that works your whole body.

No muscle groups are spared and it can be a hard learning curve if you don’t have strong arms and core to begin with. However, as you learn the basics and develop that much-needed strength to do more exotic moves like “the Chopper” where you are using your arms, shoulders, and core to pull yourself up on the pole in an inversion like position.

In terms of the basics and fundamentals moves, you will start with pole sits and climbs, these moves are relatively easy but require the use of your arms, legs and core muscles to help propel yourself up on the pole which will be one of the key fundamentals moves you will use the most as you progress.

Types of Pole Classes

There are a few different kinds of pole dance classes and its important to know which class is right for you:

Fitness Pole – Some classes focus on fitness and exercise with the use of the pole, similar to CrossFit, Zumba where complicated pole moves are not likely taught and the focus is primarily on cardio and muscles.

Dance – A pole class that is more geared towards dance which may include contemporary dance which uses many pole and non-pole elements.

Exotic – A sexier form of dance where you will learn seductive moves that are commonly seen in strip clubs, you won’t learn many complex moves in classes like these.

Normal Pole dance class – You will learn beginner to advanced moves and you will level up in the classes as you get more experienced in landing those amazing pole elements.



poledance for beginnersPain for pole dance beginners

After your first initial introductory pole dance classes, you are going to find that you have been through I high-intensity workout just by doing simple moves like trying to climb up the pole and a simple pole sit.

You will have:

  • Sore arms, legs and stomach muscles and more
  • Pole burn – when you are climbing on the pole and the skin is making contact with the pole are causing friction which leaves a reddish mark. More info

This kind of pain is expected in this sport and there is no easy way out of it, as the common saying goes, “no pain no gain” but rest assured, as you practice more and your pole teacher guides you, you will see progress fast and the pain will no longer a problem after your 4th – 5th class.


The Effect of Group pole Classes

If you’ve had the thought that you will be starting in a pole class with intermediates then that’s simply not true, every good pole studio will put you at the beginner level class where you will be on the same page as your other classmates.

If you are in a group pole dance class then you are going to find that you will be pushing yourself harder and you will probably surprise yourself as most people do.

That said, typical pole dance is generally a fun and exciting place to be in where the camaraderie will push you to a whole new level.

If you’ve joined a gym in the past and you worked out alone, then you may know how hard it can be to stay motivated and get to that next level of building your fitness level and losing weight, this can be why most people fail on their fitness journey.

With pole class, you have that support of the teacher and the students, and if you make that commitment to go every week then you will see results faster than you’ve seen working out by yourself.

Teachers and Students

Your teacher should be seen as a mentor and they want to help you to succeed and enjoy yourself, they will show you exactly how you should and shouldn’t do things. Its important that you listen to them and ask questions when you need to, but often if you are seen struggling they will assist you, this is a completely normal thing.

There are also teachers who are not so good at teaching, if you ever find yourself in a class that appears that your teacher dosnt care, then its probably recommended to find another pole studio or pole class.

Its important to know that not all teachers are equal and some just want to show off to their students – which shouldn’t be allowed under any circumstance as it may encourage impressionable polers like yourself to try moves that are too advanced for beginner pole dancers and can lead to serious injury.

What to wear

This is the number one question we get from all beginners, many people think they should come to class with a skimpy bikini outfit which is simply not true.

Pole dancing requires that the skin of your arms, legs, and stomach will be in contact with the post to allow you to properly grip the pole.

Its recommended to wear:

  • Sports bra – With or without a tank top
  • Sports underpants – regular underpants will not suffice and will probably cause you problems
  • Thong with shorts – never go to class with just thongs
  • Shoes are generally not required depending on the class (You may need some pole dance heels)

It is not recommended to wear long sleeves, pants or skirt as this will hinder your abilities on the pole.
If you are still unsure of what to wear then contact your local studio and find out what they recommend.

More info on what to wear


Learn Pole From Home

Learning pole dance from home can be the most beneficial thing for your health, fitness, and progression. If you are interested n buying yourself a pole for home then here are the top 3 entry level poles.

Dance Pole for Home by LUPIT POLE - Classic Model - Stainless Steel, 45mm (1.77in) - Spinning and Static Mode - Studio Portable and Removable Fitness Dancing Pole
  • Removable, multi-piece spin/static...
  • Super easy one person and no-drill...
  • Made in collaboration with top...
  • Made in Europe. Guaranteed EU...
  • Extendable for ceilings from 6ft...

X-Dance Portable Fitness Exercise Spinning and Stationary Chrome Pole Dance 45mm
  • Adjustable height ranges from 88...
  • Two dance pole functions in one -...
  • Durable sturdy dance pole made of...
  • Easy to assemble and disassemble in...
  • Perfect pole dance for in-home use

MegaBrand Removable Exotic Stripper Dancing Pole Dance Pole 45mm 9.5FT
  • Adjusts from 7'4" to 9.5' ceiling...
  • Chrome finish pole
  • Designed for most maneuvers when...
  • Quick and easy installation
  • Rubber rings to protect floor and...



If you are hesitant on signing up for a pole class and you rather learn from home because you feel insecure about your body or you feel you are not strong enough, then these feelings are completely normal, but you will meet people in your class that are in the same boat as you and this is where friendships develop and your journey to feeling better about yourself begins.

Why not try it and see how it goes

Comment below how your first beginner pole dance class was and how your expectations changed.

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What to Expect with Pole Dancing for Beginners
If you are a beginner in pole dance and you are not sure where to start then find out what you should do to start learning the art of pole
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  1. For Beginners it required practice to learn pole dancing. Now there are removable home dance poles are also available in the market.

  2. Just had my first class yesterday and wow! Ladies, don’t be shy! There was nothing to be nervous about! I was immediately put at ease everyone was so nice none judgmental and welcoming. So fun! I was considering just doing class at home but no way! Get into a studio it makes a huge difference trust me!


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