Interested in pole dancing for beginners? You’re about to discover an incredible activity that combines artistry, strength, and self-expression. This guide will walk you through everything you need to know to start your pole dancing journey.
The amazing benefits of pole dancing for beginners
Pole dancing is much more than an artistic expression—it’s a comprehensive full-body workout that delivers remarkable results. Our students consistently experience improvements in:
- Upper body strength and muscle tone
- Core stability and control
- Overall flexibility and mobility
- Balance and coordination
- Self-confidence and body awareness
A single pole dancing session can burn up to 350 calories while engaging multiple muscle groups simultaneously. The unique combination of dance and strength training makes pole dancing one of the most effective and enjoyable ways to get fit.
Common myths debunked
Let’s address some common misconceptions about pole dancing head-on:
“Pole dancing is only for certain body types”
False! Pole dancing welcomes and celebrates all body types, ages, and fitness levels. Our community includes people of every shape, size, and background. Your body isn’t a limitation—it’s your instrument of expression.
“You need to be strong already”
Not at all! You’ll build strength gradually through practice. Everyone starts somewhere, and our beginners’ classes are designed to help you develop strength progressively and safely.
“It’s not a ‘real’ workout”
This couldn’t be further from the truth. Pole dancing combines cardio, strength training, and flexibility work. It engages multiple muscle groups simultaneously and can be as challenging as traditional gym workouts—often more so!
“You have to be naturally flexible”
Flexibility comes with time and practice. We incorporate proper stretching techniques into every class, helping you safely increase your flexibility at your own pace.
“Pole dancing is just about looking sexy”
While pole dancing can certainly boost confidence and sensuality, it’s also an incredible form of artistic expression and athletic training. From contemporary dance styles to competitive sports, pole dancing offers numerous ways to express yourself and achieve your fitness goals.
“It’s too dangerous”
Like any physical activity, pole dancing has its risks. However, our qualified instructors emphasise proper technique, safety, and progression. We start with fundamentals and advance only when you’re ready.
Beginner pole dancing classes: What to expect
Walking into your first pole dancing class might feel intimidating, but remember—every pole dancer started as a beginner. Here’s what you can expect:
The studio environment
You’ll enter a supportive, judgement-free space with professionally installed poles and safety matting. Our experienced instructors create a welcoming atmosphere where everyone learns at their own pace.
What to wear
For your first class, bring:
- Shorts (skin contact with the pole is essential for grip)
- A comfortable fitted top or sports bra
- No jewellery or lotions (they affect grip)
- Bare feet or dance shoes
First steps and basic moves
Your journey begins with fundamental movements:
- Proper grip techniques
- Basic spins and transitions
- Floor work fundamentals
- Safe mounting and dismounting
Your progressive journey
Pole dancing skills build progressively. Each move creates a foundation for more advanced techniques. Here’s a typical progression:
- Weeks 1-4: Building basic strength and learning fundamental moves
- Months 2-3: Mastering basic spins and introducing inversions
- Months 4-6: Working on intermediate combinations and flow
- 6+ Months: Exploring advanced techniques and personal style
Success stories: From our students
I have admired pole dancing for years and finally decided to give it a try.
When I actually tried it, I felt frustrated because my body is stiff and heavy, making it hard to control. However, it was so much fun!
The instructors were all kind and taught me patiently. I would love to continue attending classes.
Thank you for such an enjoyable time!Chie Hachiga
I’ve been poling for around 6-7 years now and have experienced a number of different studios in several countries. Aerial Active stands out for me for a number of reasons. The space, which is in the heart of Fulham, is beautifully large and airy; it is close to major transport hubs; the instructors are all incredibly warm and engaging; the members are super friendly and very supportive, and – best of all – you get regular opportunities to either watch your fellow classmates perform, or perform yourself, in their 2 x annual showcase:)
Explore different styles
As you progress, you might be drawn to particular styles:
- Contemporary pole: Fluid movement and artistic expression
- Athletic pole: Strength moves and technical skills
- Exotic flow: Sensual dance elements
- Competition training: Amateur or professional performance preparation
Tips for success
- Stay consistent: Attend 1-2 classes weekly to build strength and muscle memory
- Listen to your body: Rest when needed and celebrate small victories
- Document your progress: Take videos—you’ll be amazed at your improvement
- Join the community: Connect with fellow students for support and inspiration
Begin your pole dancing journey
Starting pole dancing means joining a supportive community of individuals who share your passion for movement and self-expression. Our experienced instructors will guide you through every step, ensuring safe progression while helping you achieve your goals.