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Pole Dancing As Exercise: What You Need To Know

Pole dancing as exercise

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Have you considered pole dancing as exercise? It’s an extremely popular way to stay fit and people of all ages, shapes and sizes are taking to pole dance as their main form of workout.

Pole dancing is a fun and exciting way to stay fit and healthy! If you’re looking for a full-body workout that will help you build strength, flexibility, and endurance, then pole dancing is the perfect activity for you.

Not only is it a great way to get in shape, but it can also improve your coordination, balance, and confidence.

But don’t just take our word for it – try it out for yourself! In this blog post, we’ll give you all the details you need to know about pole dancing as a form of exercise.

We’ll cover the benefits of pole dancing, how to get started, what to expect in a typical class, and more.

Whether you’re a fitness beginner or an experienced gym-goer, we’re confident that pole dancing has something to offer you.

So read on, and get ready to discover the many benefits of this fun and challenging workout!

15 Facts About Pole Dancing as Exercise: What You Need To Know

Pole dancing is a form of exercise because it provides a full-body high impact workout with numerous physical and mental benefits.

It involves a wide range of physical movements and techniques, such as climbing, spinning, and inverting on the pole, which can challenge and engage various muscle groups.

Pole dancing is an exercise that anyone can do. It’s not limited to a particular body type or level of athleticism, despite what you may think or have been told.

There are dozens of pole dancing classes in most major cities around the world. You’ll also find plenty of online pole dancing classes run by champion pole dance instructors!

Pole Dancing is a Full-Body Workout

Pole dancing provides a full-body workout that can help you build strength, flexibility, and endurance. You’ll be surprized to hear that pole dancing works every single muscle in your body!

Do you remember being a kid and doing cartwheels and handstands out on the lawn? That was the last time you probably fully used the muscles you’ll be using when pole dancing!

As a pole dancer, you’ll need exceptional upper-body strength to lift yourself off the ground. You’ll also need great core strength to hold up the weight of your legs and excellent wrist/grip strength so that you don’t slip off the pole!

After a pole dancing exercise session, it’s common to feel achy and sore. The more you practise pole dancing, the stronger you become and the less your muscles ache!

Just like with any form of workout, it takes time for your body to adjust.

You’ll Have Improved Coordination & Balance as a Pole Dancer

It can improve your coordination and balance, which can help you avoid injury and improve your overall physical performance.

If you always feel like you’ve got two left feet then pole dancing could help you find your inner graceful dancer. The addition of the pole really helps many people improve their coordination.

Coordination and balance are important physical skills that are essential for many activities, including sports, dance, and everyday movements.

By practicing pole dancing as part of your workout regime, you can develop these skills and improve your overall physical performance.

By practicing these movements learned in pole dancing classes, you can learn to control and coordinate your body in new and dynamic ways.

Additionally, improving your coordination and balance can help you avoid injury, as it can make you more aware of your body and its movements. This can help you to avoid missteps or accidents, and can help you to move more efficiently and confidently on the pole.

See also: Tips for male pole dancers

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Pole Dancing As Exercise Improves Your Confidence

Pole dancing can boost your confidence and self-esteem, and can help you feel more comfortable and empowered in your body.

Pole dancing is a surprisingly effective tool in boosting your confidence and self-esteem, because it allows you to feel more comfortable and empowered in your body.

It gives you a sense of how strong you are and challenges you to push your own limits. This can have lasting results for the way you view yourself for many years into the future.

Ever wondered why pole dance performers are so confident? It comes with practising!

Reduces Stress & Helps You Unwind

It is a great way to de-stress and unwind after a long day, and can help improve your mental health and well-being. In today’s busy world, it can be easy to get caught up in the hustle and bustle of daily life, and to feel overwhelmed and stressed out.

Exercise, in general, can be a great way to relieve stress and improve mental health, as it can release endorphins and other chemicals that can help to elevate your mood and reduce anxiety.

Pole dancing, in particular, can be a fun and engaging form of exercise that can provide a welcome distraction from your daily worries and concerns. By focusing on the movements and techniques of pole dancing, you can tune out distractions and focus on the present moment, which can help to reduce stress and improve your mental well-being.

Pole Dancing Has A Wonderful Fitness Community

Pole dancing can be a social activity, allowing you to make new friends and connect with others who share your interests.

There is also a global community of pole dancing fitness enthusiasts. Check out the dozens of pole dancing competitions and pole dancing retreats taking place around the world for a sense of this!

Gain A Strong Sense of Accomplishment

It can provide you with a sense of accomplishment and progress as you learn new moves and techniques on the pole.

Pole dancing is actually pretty special in this regard – the feeling of nailing a pole dancing trick feels greater than other accomplishments in life. I’ve never quite been able to put my finger on why this is, but it’s true!

Ask any pole dancer how they feel after nailing an awesome new trick if you don’t believe me!

Pole-dancing classes can sometimes be intimidating at first. You may feel a little embarrassed by the fact that you are learning to pole dance in a room of people who are all better at it than you are.

But don’t give up!

As you learn new moves and techniques and as you practice them, you will feel a sense of accomplishment, and your skills will improve over time. Pole dancing is a great way to get fit while having fun!

Pole Dancing Is A Cardio Exercise

Pole dancing can improve your cardiovascular health, and can help you burn calories and lose weight.

As a high impact form of exercise, it uses a lot of energy for your body to climb, spin or invert on the pole. The more energy you’re using, the more calories you burn!

Pair this with a healthy and nutritional diet, track your overall progress and stay motivated no matter what – then you’ve found pure weight loss gold!

Become More Mindful

It can increase your body awareness and mindfulness, helping you to focus on the present moment and tune out distractions.

Pole dancing is great because it activates your core and forces you to have better body awareness. When you’re balancing and gripping onto the pole, having good body control helps so much in not only performing acrobatic moves and tricks but also in preventing injury.

Mindfulness helps with injury prevention in different ways than just body awareness does.

In addition to keeping your body sharp and ready to perform, mindfulness helps keep your mind sharp and ready to perform too. It keeps you more aware of what’s going on around you so that you can react accordingly, whether it be physically or verbally.

Your daily life is full of distractions that keep your mind from being in the present moment—so much so that some of us are probably wondering how we could ever be fully present with anything!

Improved Postural Alignment

Pole dancing can improve your posture and body alignment, which can help you look and feel your best.

A pole dancer’s ability to maintain good posture is directly related to their understanding of how the body should be positioned in relation to the pole.

When you start dancing on the pole, it will take some time until you can hold those positions unassisted. However, over time, you’ll develop the right muscle memory that will make this possible.

Pole Dancers Have Improved Body Image

It can increase your body confidence and positive body image, and can help you feel more comfortable and confident in your own skin.

Pole dancing can increase your body confidence and positive body image, and can help you feel more comfortable and confident in your own skin.

Many people who have tried pole dancing classes feel that it has helped them improve their body confidence and positive body image – myself included.

The feeling of being upside down on the pole helps you feel free from the constraints of gravity (literally!), and many say that they feel more confident with their bodies, both clothed and unclothed, after trying pole dancing.

Pole Dancing is a Creative Outlet

Pole dancing can be a fun and creative outlet, allowing you to express yourself and try new things.

You do use the pole to perform your routine, but it’s also a lot more than that. You can use the pole as an instrument to express yourself and try new things.

You can make your routine fun and creative while still keeping it sexy.

One of the best things about pole dancing is that it allows you to try new things and learn how to move your body in ways that you might not have thought possible.

That’s what makes this sport so popular—it’s something different from traditional dance activities, like ballet or jazz.

Pole Dancing as Exercise Makes You More Flexible

As a pole dancer, you will gradually improve your flexibility and range of motion, which can help you feel more agile and graceful.

Flexibility and range of motion are important physical qualities that are essential for many activities, including sports, dance, and everyday movements.

By practicing pole dancing, you can develop these qualities and improve your overall physical performance.

Improved Muscle Tone

Pole dancing can increase your muscle tone and definition, helping you to sculpt and tone your body.

It’s a myth that you can “tone” your muscles. When you exercise or workout, you either build muscle or burn fat. However, when you’re pole dancing – you’re doing both of these things at the same time!

Pole dancer’s bodies look like that because of their constant strength building and fat burning!

Better Mental Clarity & Focus

It can improve your mental clarity and focus, helping you to concentrate and achieve your goals.

Mental clarity is important for your day-to-day life. Having something tangible and physical to focus on (such as pole dancing) adds further meaning and value to your life.

Additionally, improving your mental clarity and focus can help you to concentrate and achieve your goals, as it can allow you to focus on the task at hand and block out distractions.

This can help you to be more productive and efficient, and can help you to achieve your goals more quickly and effectively.


Downsides of Pole Dancing as Exercise

Just like with any exercise, there are some downsides to pole dancing. Let’s discuss some of these downsides in this next section,

Bruises, Friction Burns & Calluses

Bruises, friction burns and calluses on your hands are commonplace with pole dancers. It’s extremely easy to bruise yourself exercising with a pole dancing pole.

it involves a wide range of movements and techniques that can put a lot of pressure on your skin.

For example, when you spin or invert on the pole, you may be gripping with your arms, legs, or other body parts to support your weight, and this can cause bruising or friction burns.

But don’t worry – bruises and friction burns are a normal part of the pole dancing journey!

With time and practice, your skin will become tougher and more resilient, and you will be able to avoid or minimize bruising and friction burns.

In the meantime, there are a few things you can do to help prevent bruising and friction burns, such as using a good grip aid, wearing clothing that covers your skin, and taking regular breaks to rest and recover.

Remember, pole dancing is a challenging but rewarding activity, and bruises and friction burns are a normal part of the process. So don’t let them discourage you – keep practicing, and you will soon see the amazing benefits of pole dancing!

Extreme Muscle Soreness (DOMS)

When I first started pole dancing, I was pretty surprised at how sore my muscles got. In fact, after my first class, I was so sore that I had to cancel a date! (I know…).

But the truth is that pole dancing can cause some pretty extreme muscle soreness. Pole dancing uses muscles that you probably haven’t worked before and they respond by becoming sore.

It usually lasts 2-3 days after a decent workout session with the pole. The more often you workout, the less your muscles ache afterward!

Pole more = ache less!

See also: 5 Ways to Manage DOMS (Delayed Onset Muscle Soreness)

It Takes Extra Time To Learn Advanced Tricks

Many pole dancers attend classes in order to ‘rush’ through the basics and learn how to do ‘Instagram-worthy’ poses almost straight away.

However, the more intermediate-advanced pole dancing tricks, such as shoulder mount or superman actually need months of conditioning before you can even attempt these tricks!

Pole dance performance tips
The ability to do this (jade splits) doesn’t come overnight!

Unfortunately, some people are impatient when they don’t seem progress after 1 lesson. If that’s you and you’re looking for ‘quick wins’ then pole dancing may not be right for you!

Try aerial yoga as a more gentle way of inverting and spending time upside down if that’s what you want!


We hope you enjoyed our epic blog post about pole dancing as exercise!

To summarize; pole dancing as a form of exercise has many physical and mental benefits. There are no pre-requisites for getting started and there are plenty of opportunities for you to learn pole dancing in your local area or online.

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