Pole dancing is a fun way to exercise, but there are some aspects to consider before you bring your workout home with you. These enthusiasts have a few tips to consider to ensure you’ve prepped your space for your routine.

Jen Stark

Jen Stark is the founder of Happy DIY Home.

Oberon Copeland

Oberon Copeland, Owner & CEO Of Veryinformed.com.

Make Sure You Have Enough Clearance Around Pole

Before starting any physical activity at home, it's always important to consult with a doctor to make sure it's safe for you. This is especially true if you have any preexisting medical conditions that might be aggravated by exercise. Once you've got the all-clear from your doctor, there are a few things you should keep in mind when setting up a pole dancing space in your home.

First, make sure you have enough clearance around the pole. You'll need at least three feet of clear space on all sides of the pole and eight feet of ceiling height. Second, choose a sturdy surface for your pole. A hardwood floor is ideal, but carpet or tile will also work as long as the surface is smooth and level.

Finally, make sure the pole you select is compatible with the type of flooring you have. Use a static pole on carpet or tile and a spinning pole on hardwood floors. With these considerations in mind, you'll be well on your way to enjoying a safe and fun pole dancing experience at home.

Historically, society has associated pole dancing with cisgender women. Even the mention of pole dancing may bring Jennifer Lopez’s Hustlers scene to your mind, but it’s so much more than that.

Our shared community is close-knit and made up of incredible people of every gender identity. We celebrate our right to express ourselves on and off the pole. No matter how you identify, you have a story to tell.

Men are a minority in dance communities. Rigid and outdated views of masculinity prevent men from taking up dance, especially pole dancing. While their numbers are low, there are men leaving audiences in awe of their precision, strength, and presence.

It is time to consider the incredible contributions of men and male presenting individuals to the art of the pole movement. If you are considering joining the pole dancing world, here are some things you should know:

So You Think You Can Dance?

If you are at all concerned about whether you have what it takes to pole dance, don’t worry. Mallakhamb is an ancient Indian practice that was performed strictly by males and shares many similarities with pole dancing. Both a sport and art form, men performed aerial gymnastics and yoga postures with poles, canes, and hanging ropes.

Increased muscle mass and upper body strength often make men naturals for pole dance moves. The downside may be that you can muscle through more complicated movements, leading to poor form and risk for injuries. Be sure to focus on balance, form, and utilizing your whole body.

If you’re still not convinced that men can rock the pole, check out Dimitry Politov or Vladimir Karachunov, some modern-day pole dancers.

The Benefits

It’s a whole-body workout. As in, pull-ups will be easy. Seriously. You will get stronger. You will gain muscle and will probably lose weight as a byproduct. You will develop greater flexibility than you’ve ever had with increased range of motion from your shoulders down to your toes. You will gain a supportive community that will advocate for you in and out of the studio. This will benefit your physical, emotional, and mental well-being and future health.

You Don’t Glisten or Manscape

While there is no aesthetic reason for trimming your body hair, there is a functional one. Decreasing the amount of hair on your body, primarily your legs, will increase the amount of grip you have. Dancing with hairy legs is similar to the amount of grip you would have while wearing tights. You can still perform some moves, but you won’t get the same level of grip as with bare legs. If you’re OK with that, you can let it be, but for stronger grip, you can trim, shave, wax, or laser.

Pole dancing is hard. It’s a full-body workout, so you will sweat no matter who you are. Be sure to stay hydrated, keep your practice temperature cool, and frequently wipe down your pole with alcohol. Look for sweat-wicking pole dancing apparel, and towel off as needed to stay dry. If the amount of sweat is still interfering with your grip after these tips, try using a grip aid such as DewPoint to help you stick better.

What About What’s In Your Pants

The great thing about pole dancing is that it’s for you, so no one cares about what’s underneath your clothes. But you should. If you don’t have a large enough chest to get in your way, congratulations, you don’t need a bra. But you inevitably will need some kind of support. If you are concerned about contact with a pole causing pain between your legs, invest in a properly fitting dance belt early on. Support and protection are crucial and will allow you to practice without fear.

Don’t Limit Yourself

Don’t be afraid to try something based on your gender identity. Some moves may be considered harder or easier, but everybody is different. Don’t feel the need to stay in style lanes that some would label “masculine” or “feminine.” Find what is best for you, your body, and your unique style. Explore different classes, teachers, studios, and workshops to find things that connect with you. Speak up if you find a move uncomfortable or need modifications. But never limit yourself because of your gender. Every one of us is capable of dancing.

In the end, your dance practice is for you. Dancing doesn’t make you less of a “man”. And being one shouldn’t stop you from dancing. Your sex, gender, body type, or anything else society has made you worry about shouldn’t matter. Pole dancing is for everyone.

Whether a complete beginner or an experienced dancer, you might want to wear leggings to your pole dancing class. However, this isn’t just about a fashion choice. It’s about your safety. These readers have some words of caution before you decide to take a spin in your leggings.

Ghana Sarfo

Ghana Sarfo is a fashion and clothing expert who is the brand ambassador for Snatched Body, a shapewear company.

Leggings Can Make Moves Harder To Execute

You might not think that what you wear while taking a pole dancing class, or performing, would make a difference, but it can really affect how well you do when on the pole. Most people who perform with a pole choose to wear short shorts, as this allows your skin to provide you with some grip to move around safely.

Most leggings are spandex, which is a very slippery material. Although it’s comfortable, it is not something that you should wear when on the pole as it can become dangerous to yourself. You can slip much more easily when wearing leggings, which can cause you to fall and hurt yourself.

Legging can also make it tougher to execute certain moves on the pole because of how fast you can move with them. It makes it tougher to grip the pole, which is not helpful when doing a pole dancing performance. It’s best to wear shorts or a skirt when doing these stunts and dances for your safety and to ensure you can move properly.

Rita Farruggia

Rita Farruggia is a Canadian-based health, and hygiene expert. She is also the CEO at Happy Being Well.

Leggings Can Make You Sweat More

Leggings are worn in many pole dancing performances for comfort and heat control. However, wearing leggings can affect your pole dancing performance in a few ways.

First, if your leggings are tight, they will restrict your range of motion. This will impact your ability to [perform] moves that require flexibility, like twirling or clusters.

Second, leggings can make you sweat more. This will make it harder to stay cool during a performance and can lead to dehydration.

Veronica Thompson

Veronica Thompson is the COO of Everyday Power. She also holds an MBA. In her free time, she bakes, dances, and paints.

Less Grip Between Fabric and Pole

Wearing leggings, especially if you are a beginner, is a big No-No. Pole dancing mainly relies on friction between your skin and the pole. The higher the friction, the better since you can do more tricks with fewer chances of falling. However, if you wear leggings, the friction becomes lower as there is a lower grip between the fabric and the pole. With that, you will [be] more likely to fall from the pole.

This is a crowdsourced article. Contributors' statements do not necessarily reflect the opinion of this website, other people, businesses, or other contributors.

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.

While pole dancing was popularized in modern America in traveling fairs in the 1920s and later in night clubs in the 1980s, it has once again piqued our interest…but this time as a pursuit for the general public.

Pole dancing has become a preferred workout at home and in-studio. It’s not only a whole lot of fun, but it brings a broad range of health benefits.

1. Targets Most Muscle Groups

Your treadmill, stationary bike, or stair stepper will work your lower body, but we love pole dancing because it draws on muscles from head to toe. Why settle for traditional gym workouts that hit one set of muscles when in a 30-minute pole dancing session you can feel the burn throughout your body?

Pole dancing involves defying gravity, climbing up a vertical pole (with no footholds), and suspending yourself in the air. This requires extreme upper body, core, and lower body strength. Pole dancing has been proven to show quick results and multiply your strength.

2. Quick Calorie Crusher

Pole dancing burns as much as 300 calories per hour and rivals most aerobic and calisthenic programs in its intensity. And what’s even better is that the calorie burn is fun! No more counting the seconds until your run is over.

This form of exercise is similar to cross-training and circuit workouts meaning not only are you burning fat, but also building muscle. A killer combo!

3. Builds Up Your Self-Image

There is a strong mind-body connection. A healthy body leads to a healthier mind. And for the majority of Americans struggling with confidence, pole dancing is a great way to build up that body image and trust in your own movement abilities.

4. Increases Endorphin Output

Since pole dancing involves moderate-to-high-intensity exercise it leads to the release of endorphins. Endorphins have a wide variety of roles in the body, including serving as a natural painkiller. Have you ever been in a workout and thought, “There is no way I can do a minute more”? Well, after endorphins are released that feeling of pain fades away. It is closely associated with the “runner's high” where pain fades away into enjoyment.

Endorphins also reduce stress. Stress in the body is caused by a build-up of adrenaline and cortisol and endorphins reduce these hormones. This “feel-good” chemical also increases sleep, which has been shown to likewise reduce stress and anxiety.

5. Sense of Community

Humans are naturally social creatures and crave a sense of belonging. That belonging isn’t just a nice luxury in life. According to Mayo Clinic, being socially connected can lower our risk for depression, sharpen our memory and cognitive skills, and may even help us live longer.

For many people, pole dancing provides that all-important sense of community. Pole dancers create a judgment-free zone that welcomes people in. They applaud you for taking responsibility for your health and support you as you try a challenging new form of exercise and expression. There are countless Facebook and Instagram groups devoted to pole dancing and creating a community of caring and passionate individuals.

6. Improves Flexibility

Pole dancing is similar to other forms of dance in the sense that flexibility allows more movement opportunities! Almost every spin can be done with extended legs (a mid-air box split) and pointed toes. As you improve the craft of pole dancing, you will work your way up to these gravity-defying spins!

Increased flexibility also translates to your everyday life. You are more graceful and nimble in your actions. And your balance increases as well. This means less tripping over the air and more cat-like reflexes.

7. Supports Heart Health

The number one cause of death in America is heart disease. This can be prevented through regular cardiovascular exercise. Pole dancing is a great way to keep your heart healthy. This moderate-to-high intensity exercise gets your heart rate up quickly. Increased and consistent exercise leads to low blood pressure, a slower resting heart rate, and decreased stress levels (and, thus, stress on the heart).

So, what does this mean? It means regular, heart strengthening pole dancing can decrease your risk for a heart attack, heart disease, and stroke.

8. Helps You Stay Dedicated

Are you tired of just doing bicep curls or lat pull-downs for arms? Or just squats and lunges for legs? Or even going on boring runs every day? Then you’ve got workout burnout! And the solution? Pole dancing.

The variety is endless. With classes for beginners to experts, it is almost impossible to get bored. Every class or even at-home practice is filled with fun and active movement. Plus, you get the same burn and muscle gain as a “traditional workout.” When you are taking part in exercises you actually enjoy, you are more likely to stick with it and engage in consistent workouts.

There’s also the side benefit of stylish, customized pole dancing clothing. You’ll have added incentive to get to the gym when you know you can rep your own style in sexy sports bras, bodysuits, and more.

Whether you’re after easier, more effective weight loss, stress relief, or another avenue of expression, this fun form of exercise will keep your mind and body the healthiest they can be.

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