Pole dancing is a fantastic way to get in shape while having fun and feeling sexy, but if you’re jumping in for the first time, it might seem a little intimidating. We believe in fighting fear with good preparation. In this article, we’ll provide answers to some of the most common questions from pole dancing newbies so you’ll know exactly what to expect and how to prepare for your first pole dancing class.

How can I choose the best studio and class for me?

Review the studio’s website and feel free to look at Yelp and other customer rating sites for real experiences from the studio. Reading real life perspectives will allow you to make an informed decision.

Don’t be afraid to tour the studio and ask instructors for more info; those in the pole dancing community are famously supportive and willing to help. Touring the studio can help you learn for yourself whether it offers a well-maintained, uplifting environment. You can also learn first-hand about the different classes the studio offers.

Start with a beginners class. Rome was not built in a day, and pole splits are not mastered in one session. It is incredibly important to learn the basics of the exercise before moving to the advanced moves. Jumping into an advanced class can make you feel intimidated and discouraged. Always start small and work your way up.

What can I expect from my first class?

When just starting to pole dance, you won’t automatically be doing the Helix or Cradle Splits. Your instructor will likely start you off with plyometrics, stretching to increase flexibility, strength training, and basic floor movements. These combined will make sure that you are ready for taking on the pole. It eases you into the moderate-to-high intensity workout and makes it so you don’t “hit a wall.”

The class format for most studios is the same. The instructor will lead the class in a dynamic warmup to get the blood pumping and muscles warmed up. After you’re properly warmed up, your instructor will lead you through some conditioning exercises. This is where specific muscle groups and movements are targeted and repeated with varying levels of difficulty. Conditioning is the most important part of class, because this is where body awareness starts to happen as well as the muscle development needed to do all the fun Instagram shapes we see online! Then the main class will begin and the teacher will lead the class in aerobic movements, floor work, and beginning pole moves. Finally, you’ll ease into the cool down with stretching exercises to increase flexibility and prevent soreness.

Do I need to bring anything special to my class?

Pole dancing comes with some fabulous apparel options, but you’ll have time to find your style niche as you progress. You can start with a simple pair of pole dancing shorts or a body suit. And while you can look forward to working your way up to a pair of stilettos or thigh high boots, it’s fine to go barefoot to your first class.

Always remember to fuel and hydrate your body. Pole dancing can become intense, so it is vital to keep your body energized. Bring a small snack and a filled water bottle to each session so you’ll have the energy to keep up with the workout.

As a beginning pole dancer, your skin has not been trained for “pole kisses” or bruises and calluses that occur because of skin-to-pole contact. Invest in a pair of knee pads as well as Arnica gel to help bruises heal quickly.

What should I avoid?

Do not moisturize before your pole dancing class. Lotion may seem like a good idea, but it is not. It makes your hands and body slick, which may result in injury and ruin your workout and pole dancing experience.

Avoid wearing jewelry to the session. It could scrape against the pole, and since you are working to suspend yourself in the air, it could pose a safety hazard.

Don’t focus on others. Everyone showing up to pole dancing is at a different stage in their fitness and pole dancing journey. It’s counterproductive to judge yourself—or them. And taking the focus off of yourself and the instructor could be potentially harmful as you may not hear helpful instruction. Remember that you are there for yourself and no one else.

Is pole dancing plus-size friendly?

Yes, absolutely! Pole dancing welcomes everyone and has a community of support and positivity regardless of body type. Everyone should keep in mind that taking on some of the more challenging pole dancing moves requires enhanced strength, but with some grit and consistent attendance, you will see progress in your performance and be able to do moves you never thought you could master.

Pole dancing is a great way to gain strength and confidence for everybody. Don’t shy away from this amazing form of exercise because you think you have to be a certain size.

Though it is always nerve-racking to try something new, knowing what your session will entail will help ease your pole dancing fears. So remember: research to find the best studio for you, scrap the lotion, fuel your body, come ready to work, and most importantly, enjoy this fun, sensual, freeing form of exercise.