Woman drops 10st in one year thanks to THIS kinky hobby – look at her now

BINGE EARER: Mel Lovell was in an unhealthy relationship and turned to food for comfort (Image: FORTITUDE PRESS)

Mel Lovell ballooned to 19.5st after binging on crisps, pastries and biscuits.

The 48-year-old felt “intimidated” going to the gym so she decided to take up a different hobby to help beat the bulge.

After taking up pole dancing just 12 months ago, the mum-of-two has dropped 10st.

The mum-of-two has been filled with newfound confidence as the sport helped to tighten her physique and tone up her loose skin.

And the size 10 lady says the unconventional exercise has given her a rock-hard core that proves she is strong both inside and out.

Mel, from Devon, said: “At my induction lesson I couldn’t even lift myself up the pole. But I felt like I needed to know how to do this.

“You just build it up, it’s about how much you want to do it. It took me about four weeks before I could even lift myself upside down. Now I’ll do it 30 times a lesson.

“It took me about six months to be able to climb from the bottom of the pole to the top.

“I can’t stop doing it. My body has changed so much just from doing pole. Three years ago I’d get on a plane and I’d be too embarrassed to ask for the extension for the seatbelt so I’d pretend it was fastened.

“Before pole my body looked a mess. I looked old. Now I feel tall when I walk and my body feels tight.

“I just feel so strong inside, being able to climb up three metres and hang upside down and do all these tricks. You need so much strength, you’re lifting your whole body up.”

TRANSFORMED: Mel credits pole dancing for changing her figure (Image: FORTITUDE PRESS)

Mel initially gained weight due to a controlling long-term lover. But after ending the relationship she underwent gastric bypass surgery back in September 2014 to help kick start her weight loss journey.

Mel said: “At my worst I didn’t want to go out. If I did, it was always with my head down.

“I’d put on weight because of having children and because of my relationship. I was an emotional eater and binged on everything. I was in a horrible place, it was awful.

“I had been secretly attending a weight loss group for about a year in the last year of that relationship.

“With the bypass you just don’t eat so much, your portion sizes end up being a lot smaller and you can’t really eat too much sugar.

“As I started to lose weight I started to feel more active and less sluggish, I started to exercise.

“I also lost a friend of mine and it made me think: ‘You’ve got to make the most out of your life.’”

SKILLS: She practices for three hours per week (Image: FORTITUDE PRESS)

Despite her progress, Mel said that standard forms of exercise weren’t working out for her.

She explained: “I was going to the gym twice a week, but I just felt like everyone was looking and laughing at me.

“It turned into going once a week. I didn’t like swimming because it showed too much skin.

“A friend of mine said we should start running. It took about six weeks to run without stopping. One day it just clicked. I was doing 5k or 6k runs.

“I was feeling better and had more motivation. I could play football with my son. But I didn’t really lose any more weight or change my shape. I had bingo wings, loose skin at the tops of my legs, my tummy was just dropping and dropping.

“I liked myself with clothes on, I thought I looked nice, but I didn’t like myself without clothes.

“I didn’t really enjoy any of it. I really couldn’t notice the difference with my shape. I was unhappy with my body and with horrible loose skin.”

STRONG: Mel is now a pro on the pole (Image: FORTITUDE PRESS)

It wasn’t until she saw a social media post about a womens’ only pole fitness class that she was spurred on to sign up.

Still feeling self-conscious about her figure, Mel did one-on-one sessions with coach Jo Greer from Pole Dance Plymouth.

The tough mum’s fitness regime now consists of three hours of pole dancing per week, plus an hour of boot camp training – and she even has a pole at home.

SUPER SLIMMER: Mel has lost a whopping 10st in total (Image: FORTITUDE)

Mel, who now weighs a healthy 9.5st, added: “I’ve still got some of the loose skin around my belly, but it’s getting tighter all the time.

“There’s a lot of stigma still associated with pole, it’s the older generation that attach the stigma to it.

“But it’s just a different type of exercise. We could be looking at an Olympic sport soon.

“If I can help just one other person to give it a go and feel the same way then I’ll feel like I’ve achieved something. It’s just so positive.”

This woman says pole dancing saved her life

Kerry Derham turned to pole dancing after nearly ending her life at 24 years old.

Barcroft Media

Derham lost 70 pounds from pole dancing in her native UK.

Barcroft Media

Derham opted for pole dancing over antidepressants. “I didn’t want to rely on drugs or pills to make me happy. I knew it was something I had to do for myself,” she says.

Barcroft Media

Derham first learned of the health benefits of pole dancing from a TV commercial.

Barcroft Media

Derham shrank to 130 pounds from her new fitness routine. “Rather than feel fat and jiggly, I felt at ease, and I didn’t feel like my body was disgusting for once.”

Barcroft Media

Derham is now the owner of her own fitness studio, SimplyFit UK.

Barcroft Media

“Pole dancing saved my life. It makes you feel empowered and sexy and gives you such a sense of being. It makes me feel alive,” Derham says.

Barcroft Media

Derham has entered the bikini round of a bodybuilding competition in June.

Barcroft Media

Derham has remained single for the past three years, and feels her new physique may be to blame.

Barcroft Media

“Guys find me very intimidating because I own my own business, because I lift really heavy in the gym, and because I go hard all the time. No one wants a girlfriend who can lift more than them, but I’m happy either way,” says Derham.

Barcroft Media

“Pole dancing turned my life around,” says Derham, “and I wouldn’t change that for anything.”

Barcroft Media

Ad 11

View Slideshow


Depressed, overweight and in debt, Kerry Derham was at rock bottom when she attempted suicide by cutting her wrists at just 24 years old.

“ makes you feel empowered and sexy and gives you such a sense of being. It makes me feel alive,” says Kerry Derham.Barcroft MediaOne year later, Derham had dropped 70 pounds and was sporting a newfound confidence — all thanks to pole dancing.

The Worthing, UK, native’s troubles began at 21, when she was diagnosed with cervical cancer and had a portion of her cervix removed. Not long after, she ended an unhappy, volatile relationship with a boyfriend, and turned to food for comfort. Her weight ballooned from 140 to nearly 200 pounds.

Then Derham, now 31, lost her home, after lending money to supposed friends who left her with crippling debt.

“People who I had supported financially just disappeared and left me penniless. I couldn’t see a way out,” she says. “I had always paid all of my bills and mortgages on time, so to have bailiffs knocking on my door was horrible.”

With nowhere left to turn, Derham’s desperation drove her to slit her wrists — but the wounds weren’t deep, and she sought help from a doctor the next day.

Derham before she discovered pole dancing (left) and today, the owner of her own pole dancing studio.Barcroft Media (2)

“I didn’t want to rely on drugs or pills to make me happy,” says Derham of her doctor’s prescription for antidepressants. “I knew it was something I had to do for myself.”

Inspired by a TV ad that promoted the health and fitness benefits of pole dancing, Derham decided to give it a try. “As soon as I tried it, I knew I was on to something,” she confesses. “I was totally addicted.

After surviving cervical cancer, a toxic relationship, extreme weight gain, losing her home and depression, Derham found renewed strength in her fitness regimen.Barcroft Media

“It was challenging and it was fun, and it was my escape from everything else that was going on in my life, and I needed that.”

Soon the pounds were melting off Derham’s 5-foot-5 frame, and she dropped from a size 20 to a size 8 in less than a year.

“Rather than feel fat and jiggly, I felt at ease, and I didn’t feel like my body was disgusting for once,” she says.

In 2012, Derham opened her own fitness business, SimplyFit UK, teaching up to 20 pole-fitness classes a week.

“Pole dancing saved my life,” she says. “It makes you feel empowered and sexy and gives you such a sense of being. It makes me feel alive.”

Now, with her newly toned bod, Derham has entered the bikini round of a bodybuilding competition that will be held in June. She is also spending more time on her own fitness in hopes of becoming a sponsored athlete.

Despite overcoming her mental and physical hurdles, Derham laments that she’s remained single for the past three years — and she worries her growing muscles are to blame.

Derham during the early days of her pole dancing career (left) and today.Barcroft Media (2)

“Guys find me very intimidating because I own my own business, because I lift really heavy in the gym, and because I go hard all the time,” says Derham, who trains up to six days a week.

“I’m a girlie girl at heart, but when I’m lifting huge weights, I can see the men in the gym get a bit scared. No one wants a girlfriend who can lift more than them, but I’m happy either way.”

Still, it’s not enough to make Derham give up the hobby that saved her life.

“Pole dancing turned my life around,” she says, “and I wouldn’t change that for anything.”

How To Start Pole Fitness Step By Step

Are you ready to lose weight, get fit and have fun doing it?

That’s great! But perhaps you’re now feeling a little lost and nervous at the prospect of getting started with pole fitness.

So whether you aren’t sure where your nearest class is or just don’t feel ready to go for your first spin yet, I’ve covered everything here to start you off, showing you how to start pole fitness one step at a time!

What You Will Learn

  • How To Find Your Closest Class Quickly & Easily
  • How You Can Arrange A Taster Session
  • What To Look For In A Quality Class
  • What To Take To Your First Class
  • 10 Ways To Speed Up Your Pole Fitness Progress

How To Find Your Nearest Class With Ease

Not sure where to go? No problem, I’ve got you covered!

The easiest way to find your nearest class is to first check on Google. If you type ‘pole classes in ‘ you will more than likely discover your nearest studio.

Failing that you can check out the local gyms to see if they offer pole fitness classes as many are beginning to bring it into their schedules.

If you live in the UK, I recently discovered a very handy website that lists many of the pole studios across the country.

This should help you to find one near you and if you know of any classes that are missing from the list it is very easy to submit the ones you know of.

Some classes are not so well advertised, I found my first one by word of mouth and seeing friends posting pictures on Facebook so if you’re not shy you can just ask around.

If you have no luck and your nearest class is too far to travel to, you might want to consider starting pole fitness at home.

I would recommend traveling to the nearest class at least once to try it out before investing in a pole for your home though, in case of the very unlikely event that you don’t enjoy it.

How To Get Your Foot In The Door

Once you’ve located your nearest class it’s time to get in touch.

All studios and gyms have different schedules so you will need to know what time you can attend, whether you need to book and what day they have an introductory class on.

Some dedicated studios may be open all day where others are only open in the evening and gyms may only run classes on certain days.

If you managed to find a website for your nearest studio when you were searching in Google earlier they may have an online booking system you can use like the one shown here:

Classes are laid out differently wherever you go so while in some cases you may be able to book in whenever you are free for a lesson, some studios will only offer specific courses for different levels over a 6 week or so period.

That means they likely won’t mix classes and will have set days on which you can attend for your level, although this isn’t the case everywhere.

That’s why it’s important to get in touch and arrange your first lesson, as many places don’t allow room for drop ins.

If you didn’t find an online booking system on the website you can try contacting your chosen class through either an email address or phone number provided or their ‘Contact Us’ Page.

If you didn’t find a website you may have access to a Facebook page or group where you can ask for more information.

If you found your studio by recommendation, just ask the person who referred you for a contact to get booked in.

Try Before You Buy

Are you thinking, ‘hold up just a sec, I’m still not sure if this is for me’?

Don’t worry, no one will force you to take a 6 week beginners course without letting you try out a taster class first.

You will find this varies from place to place once again but usually you will be shown some basic gripping techniques and very basic spins to give you a feel for class in the introductory session.

This might be a session dedicated to new starters or if you’re in a studio with a few instructors it might take place alongside another class.

Please don’t feel intimidated if it is, everyone started where you are 🙂

Go easy on yourself if it’s your first time. It’s hard to stop once you start enjoying yourself and you just want to nail that first spin.

Just remember that your muscles won’t know what hit them the next day as it is, so don’t push too hard!

You Don’t Always Need To Break The Bank

Wondering how much all this costs?

Well once again, this will vary between pole studios.

It is possible to find good quality lessons that are less expensive but you should know that it is common to pay between £10 – £20 per lesson in a studio.

You will find that most places will charge more for a single lesson than if you were to buy a bundle of lessons in advance which may then be discounted.

Some studios will not allow single lessons and will only allow you to sign up for a full course over a number of weeks which means you would usually pay in full at your first class.

It can be an expensive hobby depending on your location and the studio you choose so you should factor this in when looking for the right class for you.

Of course another great way to save money in the long run is to get set up at home.

The initial cost of setup might seem like a lot but over time you will save more than attending some classes and online lessons are usually much cheaper than visiting a studio.

How To Decide Which Is The Right Class For You

If you found more than one studio in your search for local classes then here are a few things to look out for to help you choose which is for you:


As I mentioned earlier, you should pick a studio that’s within your chosen budget.


Look out for an instructor who gets you familiar with all the basics first.

Not all pole fitness studios will look specifically at floor work and the sexier side of pole but they should at least start by building up your knowledge from the basic gripping techniques and the first 6 basic spins.

Warm Up

Make sure the studio you attend has time at the beginning of class dedicated to warming up properly to avoid muscle injuries.

Cool Down

Similar to warm ups, you should also make sure that your chosen studio allows a good amount of time to stretch and cool down at the end of class.

Failing to properly cool down after a pole fitness workout will leave you feeling very tense and achy the next day.

If you only found one local studio in your search don’t disregard these points. It’s important that you progress steadily with proper preparation and cool downs included in order to avoid injury.

If the only pole fitness class near you doesn’t cover these basic procedures it may be best to start up at home.

A knowledgeable and experienced online instructor can often be much better than settling for an inexperienced one in person.

Most studios will assess your skill level in your introductory class and go from there.

In case you are in any doubt about which class level you should be signing up for though, I’ve put together a few tips below.

Beginner’s Classes:

These are for those who have never tried pole fitness or pole dancing before. In a beginners class you can expect to learn starting from the very basics.

Take your time in these classes and allow your body to build up the proper strength it needs to move forward.

Most people feel uncomfortable, silly or shy in their first couple of lessons, but don’t worry because this is completely normal.

Once you realise everyone in the room started out exactly the same you’ll soon be enjoying yourself and getting to grips with things.

Intermediate Classes:

If you’ve already attended a beginner’s class elsewhere or feel that you’re already familiar with the basics you might want to try out an intermediate class.

Things will start to get more challenging here and you should be aware that no guidelines are set among studios yet as to what is really beginner or intermediate.

While some teachers will teach you some basic invert tricks at a beginner level if they feel you are ready for it, others will not let you progress further until you progress to their specific intermediate classes.

The last competition guidelines I read stated that beginners could not perform any tricks where the hips came above the head.

So while I considered myself a beginner at the time, many of the transitions and moves I was doing were clearly marked as only for use in the intermediate level of the competition.

If you’ve already had some form of beginner classes I would recommend asking for a skill level assessment when starting at a new studio so that they can find the right level class for you.

What To Wear To Pole Fitness Classes

Not sure what to wear or what you should take with you?

There’s a whole range of pole fitness clothing you could invest in, but to start you off you’ll be just fine with the following;


This is quite important for safety.

You must have your legs and arms uncovered in order for your skin to grip the pole.

I’ve seen a few ladies in my time who struggled with even the most basic of spins because they simply would not ditch the leggings.

There’s no need to worry about what your legs look like.

Everyone will be wearing shorts and the sooner you whip out your pins the sooner you can get started on toning them and the sooner you’ll have legs to die for 🙂

There are a few spins and some floor work that can be performed with the skin covered but this is very limited.

If you don’t think you have any shorts suitable for pole you can take a look here to find some 🙂

What If I Don’t Want To Wear Shorts?

If you are a beginner you might just get away with wearing leggings for a little while.

Please bear in mind that even the most basic of spins can benefit from grip and they will be much more taxing on your upper body if you don’t.

If you want to advance any further to climbing, inverting (going upside down) etc… then yes, you will definitely have to wear shorts.

It would be very unsafe to do otherwise.


For a beginner level any top or t-shirt you feel comfortable in will be fine. Please stick to short sleeves for the same reasons I mentioned earlier.

The more skin you have exposed the easier it will be to grip the pole.

When learning certain climbs, poses and inverts you will notice the need to use your stomach or armpits to grip, a sporty tank top is great at this stage.


It can be very pretty to see your hair flowing behind you as you spin and once you’re more comfortable with things that’s great.

As a beginner though, I would advise tying long hair back out of the way to avoid it getting tangled up on the pole.


For better grip with your feet and to begin learning I would recommend going barefoot.

Of course if you want to it’s perfectly fine to wear heels but personally I would avoid doing so to begin with unless you are very comfortable and well balanced in them.


Please don’t use any oils, creams, lotions, moisturisers or gels on your body on the days that you plan to attend a pole fitness lesson.

These will make your skin very slippery and you will probably slip or slide off of the pole, this can be extremely dangerous!

You should also be aware that even if you are willing to take this risk that doing so would cause the pole to be slippery for those who use it afterwards.

Please be considerate to other polers by refraining from this.

Another big no no is jewellery. Necklaces, rings, bracelets and the like will again be slip hazards to you and will also scratch and cause damage to the pole.

Other Things You Might Need

Some studios will require you to take a yoga mat for warm ups and cool downs but this doesn’t apply everywhere and many will provide one for you.

It’s also a nice idea to have a pair of leg warmers to hand. Leg warmers will help you when doing any floor work and can be useful for stretching after class.

There will likely be towels around to wipe down the poles but you should avoid using these to dry yourself, especially if you’re sharing the pole.

So another great thing to have to hand is a small towel or something to dry yourself off if you’re feeling slippery or sweaty.

And a bottle of water, because it’s thirsty work being this awesome 😉

Can Men Join Pole Fitness Classes?

Most pole studios these days do allow men to sign up although there are a few that are strictly ‘Ladies Only’.

The amount of men taking up pole fitness is growing fast with most competitions including a male category and many pole wear brands offering a selection of pole clothing for men.

Men are (rather unfairly) naturally very strong in the core and upper body making them perfect to pull off some spectacular displays of pole fitness.

The ancient arts of Chinese Pole and Indian Mallakhamb that have influences in the sport we see today have always been performed by men primarily, and this is where a lot of the acrobatics you see on the pole today originated from.

Moves such as Fonjis, flips and drops have transferred directly from these arts into pole sport, so don’t worry about the pole being too feminine, there’s plenty of moves to explore!

As a man you might find that there is less flexibility on lessons and days you can attend as there may be classes that are dedicated to men or specially allocated as mixed gender classes.

How To Progress Faster

You don’t need to do any exercises to prepare you for pole fitness classes.

In fact, pole fitness is taught in a well structured step by step manner that will build strength and flexibility as you go along.

But that doesn’t mean that you can’t get yourself a little ahead of the game if you want to!

Cross training is recommended no matter what your chosen workout in order to keep fit.

Pole fitness is no different and while you don’t necessarily need to do this, many people who move into the more advanced aspects of pole regret not starting cross training earlier.

Some of the best forms of exercise to complement pole fitness if you wish to do so are;


Yoga is one of the best partners to pole fitness you could ask for. It will work on your flexibility, awareness and strength as you progress.

Many of the moves performed in a Yoga class will give you skills that are directly transferable to pole fitness, including most of the actual positions you will get yourself into.


Pole fitness is a combination of gymnastics, dance and acrobatics so if you happen to be good at gymnastics those skills will come in very handy.

Sometimes pole fitness is even referred to as aerial gymnastics or polenastics and if you have the strength to climb up the rope at gym classes you’re well on your way to climbing to the top of the pole!

Core Strength Home Workout

A home workout that focuses on your core strength will help you to progress much faster when it comes to pole fitness.

Your core strength will naturally improve with your lessons but if you want to get a head start or progress quicker for any reason then this is recommended.

It’s something I only recently started doing and while you may not need it so much in the early stages of pole fitness, you will wish you had incorporated it sooner once you start to advance to those trickier moves.

Upper Body Strength Home Workout

Much the same as I explained with the core strength workout, you will have the advantage of faster progression if you work on your upper body strength in your free time.

While this too would naturally progress through pole fitness you will notice the benefit of upper body exercises earlier on in your journey than you would for your core strength.

This is because many of the basic spins you learn will look much more graceful and controlled if you focus on your upper body strength early on.

Weight Lifting

Ok so without sounding like a broken record, this isn’t required to progress in pole fitness – but it will help a lot!

Weight training will give you quicker results if you’re looking for defined muscles and without making you look manly or bulky.

It will also give you the extra power boost you need to perform some of the more strength demanding tricks sooner than you would otherwise be able to.

If you’re looking to work on shoulder and rotator cuff strength then you’ll find the cuban press works wonders.

Rock Climbing

Rock climbing is a fantastic way to improve your core strength and one of the best cross training activities to compliment your pole work.

The first time I tried rock climbing I was sure it would be easier after all the strength I’d built up from pole fitness.

I couldn’t have been more wrong, and I also know a few rock climbers who transferred their skills over to pole and happened to be pretty good at it almost straight away.

Aside from core strength it’s also a fantastic way to work on better grip.


Swimming is a great form of exercise and for me it was always more enjoyable than heading on down to the gym.

It was something I used in an attempt to keep fit a few years before I looked to pole fitness but it still just never held my interest.

For those of you that do love swimming though, the rotations you perform with your arms from just swimming length after length are great for strengthening the shoulders which will help you avoid injury in pole fitness.

That is assuming you have the correct technique, if your technique is off then you can actually end up worse off with a condition known as swimmers shoulder.

It’s also a great cardio workout and it’ll give you a head start in the endurance department!


Crossfit is the ultimate buddy to pole fitness if you’re looking to improve your strength training.

If you do it already then great! You will find you improve at a much faster rate.

Some of the important areas you will work with crossfit that help your pole fitness journey are;

  • Improved Grip
  • Core Strength
  • Upper Body
  • Bodyweight Exercises

Vice versa, pole fitness will also complement your abilities in crossfit. Many people who start cross fit after pole fitness find they excel in the areas above.

While crossfit can be quite taxing and requires a lot of commitment, it is one of the best things you can do to complement pole fitness aside from from rock climbing.

It is to your strength training what Yoga is for your flexibility.


If you have any experience in dance this will always be transferrable to pole fitness.

You’ll find your movement and flow will be miles ahead of anyone else learning floor work and you can incorporate your knowledge into pole no matter what the style.

From ballet to breakdancing the pole is your stage, let your creativity shine!

Don’t Over Do It

While these are great ideas to fast track your pole fitness success and aid faster progression, you should be careful not to over train.

Especially early on. If you are new to any type of fitness regime it’s a bad idea to start throwing too much into the equation.

You’ll want to wait until your fun new fitness hobby becomes more habitual before you try to incorporate anything else.

It’s also important that if you do incorporate any of these other fitness ideas you remember to give yourself a break.

You must have at least one rest day per week!

It’s only during this resting period that your muscles will heal, repair and grow stronger after all of the workouts you do.

What To Do If You Couldn’t Find A Pole Fitness Class

So what about if you couldn’t find lessons near you?

If you’re stumped and struggling to find a pole studio anywhere within reasonable travelling distance you could benefit from learning pole fitness at home.

Personally, I would still recommend trying to travel to a taster session if that’s at all possible, just to get a feel for it.

That’s because when you decide to practise pole fitness from home it requires a little more investment straight off the bat to get you started.

Now I’m sure you’ll love it once you start but it would be a shame to spend a lot on a pole to find out it’s not for you.

If this is a route you would like to take though, I have some solutions to that problem in my article about getting started at home!

A Quick Recap

That was a lot to take in, so I’m just going to summarise some of the key points you should take away from this post to get you started.

Key Take-Aways

  • Check Google & Facebook to find a class
  • If you live in the UK check out the Pole Pages directory of studios
  • Get in touch to organise an introductory class or taster session
  • Choose a class that suits you
  • Cross train for quicker results
  • Wear shorts, a short sleeve top and tie long hair up
  • NEVER wear oils, lotion, cream, gel or moisturiser before pole class
  • Don’t wear jewellery when using the pole
  • Take a bottle of water
  • Men are welcome in most studios
  • If you can’t find a class, don’t be afraid to get started from home!

If you have any burning questions that I haven’t answered here or on my FAQ page, please feel free to ask in a comment below 🙂


I started pole dancing after I saw it at a live event in New York City. The women mystified me with their grace, strength and sensuality. I wanted to learn how to move like them. I was convinced it wouldn’t be too difficult to learn since I was in relatively good shape. I was proven wrong after my first class, however. Every muscle in my body ached for days.

I was inspired to get better and keep learning. I first hid my hobby from friends and family, but as it slowly became a bigger part of my life, I felt less need to hide it and more desire to share it with the world. Read on to discover the 11 things I wish more people knew about this fitness form.

1. Most pole dancers, regardless of age, are in the best shape of their lives.

Pole dancing is a full-body workout. It is resistance training and cardio in one. Flexibility is improved as well. Pole dancers perform acrobatic tricks either suspending their weight or propelling it around a metal pole. The simple act of climbing a pole is an incredible display of strength. It is no surprise, then, that most pole dancers insist they have never looked or felt better. Natasha Wang is a world champion pole dancer who didn’t even start until age 29. Greta Pontarelli is a champion pole dancer at age 63—and she only began a few years ago.

2. There are many different types of pole dancing.

When most people think of “pole dancing,” they tend to think of the kind performed in strip clubs. While the sexy side is still very present, there are actually three main branches of pole dancing: sport, art, and sexy.

3. Some are pushing for pole to become an Olympic event.

These are the serious athletes performing death-defying tricks and displaying unfathomable muscular strength. Then there are also those who embrace the artistic side pole has to offer. The simplicity of a vertical apparatus is appealing in that so much can be created and so many stories can be told. Many of these dancers perform barefoot and have been known to incorporate modern dance, props and costumes into their routines. Finally the sexy side of pole is still practiced by many. These dancers usually wear heels. And although there is some debate within the community about which direction pole is heading, all three forms flourish, and many pole dancers enjoy all styles. There is something for everyone.

4. You need your skin exposed to grip the pole.

I am still surprised that people don’t understand this concept. In order for skin to grip the pole, pole dancers must have their legs, arms and stomach exposed. This is a safety concern. There are some grounded spins, poses, and floor work that can be performed while wearing pants. But in order to perform more advanced moves, we must have the proper amount of skin exposure. Most pole dancers do not have an issue with this at all, since our focus turns away from what our bodies look like and onto what they can do.

5. It can be dangerous without proper training.

Although pole dancing is fun, it is still a serious athletic endeavor that should not be taken lightly. Some people do not realize how challenging it is when first starting. In addition to the bruises, pole dancers can experience shoulder and/or back pain with improper technique or overtraining.

Some people don’t learn from from certified instructors and instead try to figure it out with an improperly installed home pole and a YouTube instructional, which is a recipe for disaster. Some people can be too eager to flip upside down. This can be especially dangerous and can lead to head or spinal cord injury. This caution isn’t meant to scare away hopefuls, but rather to encourage everyone to go through gradually progressive training.

6. Men can (and do!) pole dance.

The number of men pole dancing continues to grow every year. There are men’s divisions in competitions now, and I usually have at least one man in all the classes I take or teach. Men’s natural inclination toward upper body strength makes them ideal candidates for the sport. There are many ancient forms of pole dancing such as Chinese pole and Mallakhamb, which have been performed throughout history and almost exclusively by men.

7. “Not having upper body strength” is not an excuse to not try it.

This is quite possibly the most irritating argument I hear against wanting to try pole dancing. There will always be hundreds of reasons not to try. Maybe you aren’t at your ideal weight, or you have two left feet, or you think you’re too old. Why not stop creating roadblocks? You’ll build skills as you grow and learn. That is part of what’s so inspiring and empowering about it.

Whether you’re uncoordinated and can’t lift your own body weight or you’re an athlete with gymnastic capabilities, there is always a new trick or transition to learn with pole dancing. The process of growth never ends and the possibilities can be as creative as your imagination allows them to be.

8. Even though pole dancing is growing in popularity, we still can be judged.

Despite progress in the public’s understanding of what we do, many of us still fight stereotypes. Some of pole dancing’s loudest critics have never tried it themselves. Just last year, Marina Heck, a schoolteacher, was forced to resign from her position following controversy that she is a pole dancer. Even if what we are doing is completely athletic and far removed from the type of pole dancing performed in strip clubs, we still need to explain ourselves. Many times when revealing to strangers what it is I do, I find myself hesitating because I don’t feel like justifying my passion to a skeptic.

9. It’s not always so sexy. (And our significant others don’t get free shows all the time.)

Don’t get me wrong; Pole dancing can be very sexy. But it is not always as overtly sexual as people may believe. We end up with bruises, burns and scrapes from trying new moves. And although we may wear sports bras and tiny shorts when performing, we opt for comfort over fashion in between training sessions.

Our partners soon become all too familiar with pole dancing. We bring them to competitions, we send them videos, we practice the latest tricks at home, we talk about which grip aids work best. Many spouses are affectionately referred to as “pole husbands.” They are supportive. But do they feel forbidden allure? Not so much.

10. The community is very tight-knit.

Because what we do is still considered taboo by many, there is a unique closeness that bonds us together. There are pole dancers of all professions, ethnicities, religions, cultures, sizes, and ages. I have friends all over the world because of pole dancing. I have friends who have been able to travel the world because of it. We support each other through learning new moves. We share each other’s videos. We watch each other perform. This shared interest bonds us with a special understanding.

11. Pole dancing is emotionally healing.

This is one of the biggest reasons I’ve stuck with pole dancing as long as I have. The physical benefits are great, but the feeling you get from mastering a move or expressing a particular emotion is indescribable. Just the other day, I assisted a student in her first climb. It was a huge deal for her and the expression of joy on her face reminded me why I do what I do.

You can dance out any emotion in class, whether joyful, angry or sad. The combination of athletic skill and artistic influence makes it incomparable to any other form of dance or sport. To me, it is both dance and sport woven together into one beautiful, athletic art form.

5 Steps to Start a Pole Dancing Fitness Business

Last Updated on Mar 14, 2018

Are you thinking about starting a pole dancing fitness studio? If so, you’re in the right place. Pole fitness has been getting lots of publicity and more popular during the last few years and if you’ve had the inkling that it might be a good time to start one, you might be right. The health benefits of pole dancing are ridiculous. It’s a great way to lose weight, tone your body and have fun while doing it. Sounds like the opposite of indoor cycling if you ask me.

We were at FitnessTexter have put together the 5 first steps to getting started in the pole dancing fitness industry. Once you’re up and running, if you need a way to get more leads and more members, please give us a try. Watch for an upcoming post on purchasing your pole dancing equipment. It’s going to be a huge investment, so make sure you buy good quality equipment.

Let’s get this show on the road!

Develop a Pole Dancing Business & Marketing Plan

First and foremost, you’re going to need to work out a business plan for your new pole dancing studio. Are you going to be a single-owner business or are you taking on investors? If you need investors, that’s a whole different blog post. If you’re self-funding the business or working with a partner, figure out how much you’re going to need to invest to get started. Then figure out how much you’re willing to lose during the first year. Businesses don’t make money from the start, so prepare to have at least 6 months where you’re working at a loss. You’ll need to have plenty of funds to burn through before you start turning a profit.

One of the main reasons that small businesses fails is because they’re not prepared to bleed money for awhile. It’s part of the business and if you’re not ready to lose money at the start, you probably should go back to the safe office job (that you hate) instead of starting a business. Running a business isn’t the easiest things in the world, but it definitely gives you a sense of accomplishment like nothing else can. Take your time and write a good business plan. It’ll pay dividends in the end. A well-written business plan is also the most essential step to getting investors (and unless you’re a millionaire, you’re going to need investors).

Start with a Small Studio and Work Your Way Up

One of the easiest ways to fail in the small business world is to start too big. Everyone thinks that their business is going to explode from the time they open the doors, but the fact of the matter is, if you’re a new business, you’re going to have to start from something small and work your way to something bigger. There’s not need to have a huge studio that you can barely fill when you would be just as suited to have a small studio that is consistently filled with people. You can always open a second location when your first location gets too popular, and you’ll have the funds to start a second location if that’s the case. However, if you rent too big and don’t have enough people to fill it, those monthly rent payments will soon become your worst enemy. There’s nothing wrong with having a small business that is always busy than a big business that is always empty. No one likes being in an empty yoga class, and the same goes with pole dancing.

Hire/Contract Qualified Trainers with Teaching Attitudes

Unless you’re a talented pole dancing fitness instructor, you’re going to need to find trainers for your business. This is no different than starting a yoga studio or starting a personal training business; you need trainers and you’ll have to pay. You can either become a trainer yourself by doing some type of pole dancing certification like this or this, or you can put the word out that you’re hiring dancers.

Either way, find some good trainers and make sure they’re interested in the TRAINING aspect of the business. Just because a girl is exceedingly talented at dancing on the pole doesn’t mean she can teach stay-at-home moms how to spin around a pole. Make sure they’re interested in both side of the business before you contract them. There’s nothing worse than having an instructor, be it swimming, dancing, or whatever, that doesn’t appreciate the art of teaching. You need to enjoy teaching before you start doing it.

Buy Your Pole Dancing Studio Equipment

One of the biggest benefits of pole dancing studios is that the equipment investment is going to be relatively small compared to that of a weight-training facility. You’ll need to install some hardwood or similar floors, install some heavy-duty dance poles, and add mirrors to all your walls. Once you’ve got those, it’s just a matter of putting a little paint on the walls, building a website, and getting your business flyers produced. Make sure to invest in some high-quality materials. I’m sure you’ve been in a business before and noticed the low-quality equipment. It immediately shows that the business owner is more worried about their finances than the enjoyment of their clients.

Market Your Business Like Your Life Depends on It

It’s go time. You’ve got everything set up to start your business. Now it’s just a matter of getting people in the door. You’ll want to have some flyers produced so that you can put them up at the local college campus, book store, grocery stores, etc. Get some business cards so that you can hand them to interested people when you get into a conversation while you’re out and about in the city. As we said in the past step, you’re going to need to have a website built. This is going to cost you about $2000, but without a website, you’re going to lose legitimacy. After that, go out there and search for clients. It’ll take time, but if you put effort into it, you’ll see results. If you’re not busting your ass trying to make your business successful, it won’t be. It’s not going to be an easy process, but if you’re willing to put in the effort, you’ll see success.

When people hear about fitness and the health benefits of different forms of workouts, they seldom think about pole dancing as a viable option. Much like some popular Latino dances like tango, which started out in shady back alleys of poor neighborhoods only to later gain popularity across the globe, pole dancing has quickly become a very popular form of exercise and even a competitive event.

Not only is it a great way to embrace your inner sexiness, but it also has numerous health benefits that shouldn’t be overlooked. If you want to learn more about the benefits of pole dancing and how it can improve the quality of your life, just read on.

1. It helps you burn calories quickly

Most people in the modern world could stand to lose about 10 pounds of fat, so any form of exercise is welcome. However, pole dancing taxes the muscles in the entire body and you are always moving – making it a great isometric and cardiovascular exercise wrapped into one. You can burn as many calories in a 30-minute session as you would doing aerobics and calisthenics, and this will lead to significant weight loss over several months.

2. It builds your self-confidence

Once you get the basics down and strengthen your muscles a bit, you will quickly begin to develop some serious skills and a body that makes heads turn. Being confident isn’t just about your state of mind – you will actually start to walk tall and improve your posture. Your skills on the pole will translate into real life and you will be able to move with the nimbleness and graciousness of a cat.


3. You’ll be less stressed out

One of the biggest benefits of pole dancing is actually related to your psychological and emotional health.

When you are stressed, adrenaline starts slowly building up in your body, making you anxious, easily annoyed and depressed. An intense pole dancing session will help you blow out all that adrenaline and cause your body to start producing endorphins, the hormone associated with feelings of euphoria. You will be calmer and happier after a good workout.

4. It will motivate you to work out more

If a workout feels like a chore and you don’t really see any serious progress or you don’t actually pick up any skills that are applicable in real life, then you will quickly lose motivation. Pole dancing develops a strong body, builds stamina and makes you feel sexy. As your skills improve you will be motivated to work harder and it is incredibly simple to work on your moves at home – all you need is a pole and some free space.

5. You become more limber

People often forget the importance of joint mobility and flexibility. As you become more limber you will have fewer problems like back pain, a stiff neck and muscle soreness. You will also minimize the risk of sprains and will be able to move more freely.

6. It’s good for your bones and joints

Joint pain is a serious and persistent issue for many people and women in particular have a higher risk of developing osteoporosis later in life. Developing strong bones and connective tissue, along with increasing joint mobility, helps significantly decrease the risk of osteoporosis in women. Since you are not putting huge stress on your joints, as you would if you were running or skipping rope, pole dancing is a very safe form of exercise. Due to the fact that you are constantly strengthening the muscles in your hands by gripping the pole, common repetitive strain injuries like carpal tunnel syndrome can also be avoided.


7. It’s good for your heart and blood flow

Pole dancing is as good for your heart as any form of moderate-to-intense aerobic training, and since all the muscles are being engaged at some point, regular exercise promotes blood flow. This is particularly important for women who live a sedentary lifestyle and spend hours sitting in a chair.

8. You develop greater balance and kinesthetic awareness

Kinesthetic awareness is your brain’s ability to calculate where your body is located in three-dimensional space in relation to other objects around you. When you start performing more complex routines, your kinesthetic awareness increases. This means less chance of injuries due to bumping into stuff. Combined with good balance, increased kinesthetic awareness allows you to avoid nasty common accidents like slipping, falling, and knocking things over and having them fall on your feet, etc.

9. It can help you have an easier time during pregnancy and at childbirth

One of the lesser known benefits of pole dancing is that this form of training can be beneficial later on in life when you decide to have a child. Pole dancing develops exceptionally strong back and abdominal muscles, which helps minimize back pain during pregnancy and actually helps you have a smoother and less painful childbirth.

10. You will be able to fall asleep much easier

Resting is just as important for a healthy body as working out and eating the right food. Unfortunately not many people get enough sleep and most of the time it’s because they just can’t go to sleep. Regular workouts that tax the body, combined with the stretching you do as part of your pole dancing training, will ensure that you get a good night’s sleep every time you hit the hay.


Health Benefits Of Pole Dancing


This post was last updated on September 17th, 2019

If you’ve just started pole classes, or you’re thinking of starting then you’ll be pleased to know that there are dozens of health benefits of pole dancing and reading this article is just the first step of the journey!

All forms of exercise have health benefits, but pole dancing for fitness is a full-body workout that helps you lose weight, gain strength, and gain the ability to defy gravity!

Continue reading to find out how pole dancing can benefit you.

What Are The Main Health Benefits Of Pole Dancing?

So, pole dancing is a medium-high intensity form of exercises which targets large and small muscle groups all over your body. We often tell new students that they’ll be using muscles they haven’t used since they were doing cartwheels in the garden as a child!

Increased Strength

Pole dancing can help you work towards a body like this!

Pole dancing is an intense full body workout. In particular, you’ll work your upper body, core and thighs.

Pole dancing involves repeatedly lifting your own body weight for extended periods of time, climbing up a vertical pole with no foot-holds and inverting your body.

This may sound impossible if you’ve never tried it before, but with some determination, all pole dancers gain strength incredibly quickly.

You will start to notice an improvement in your strength almost instantly.

Increased Flexibility

Another one of the great health benefits of pole dancing is that it increases your flexibility. The importance of flexibility is often overlooked. Being flexible makes you healthier in many ways; it reduces your risk of muscle injury and minimizes muscle soreness.

Pole dancing definitely improves your flexibility. Many pole dancers chase their dream of being able to do box splits – why? Because they look amazing, that’s why!

Related post: How to Get More Flexible in No Time!

Increased Cardiovascular Health

Cardiovascular health is no important, having a healthy heart lowers the risk or heart disease, strokes and heart attacks

Pole dancing is just as effective for your heart as any other moderate-to-intense training. With pole fitness, all of your muscles are being worked so the blood is flowing to all of them and this is a great cardiovascular workout.

If your job entails sitting down at a desk for long periods of time, then it’s even more important for you to increase your heart rate by exercising 3-4 times per week.

Related: A Perfect 10-Minute Warm-Up For Pole Dancers

Lose Weight And Burn calories

All forms of exercise will help you trim the excess fat. but, did you know that pole dancing can burn the same number of calories in 30 minutes as aerobics or callisthenics? Well, it’s true! I’m sure many people feel as if they could lose a few pounds. Well, pole dancing is the perfect way to do it!

Pole dancing is a medium-intense full-body workout and works the muscles in a more intense way than many other forms of exercise. Using a pole for your workouts will lead to a more sustainable weight loss over a long period of time.

Improved Coordination And Rhythm

When you learn pole dancing you’ll most likely want to put all of your spins and moves together into a routine.

Part of the fun of pole dancing is finding the perfect song, picking your best moves and choreographing them with your personal style.

Don’t worry if you feel clumsy, ungrateful or as if you have ‘two left feet’. Your natural rhythm and style will come with practice.

Better Body Confidence

After a few months of pole dancing, you’ll definitely notice a change in your body. You’ll be stronger, your muscles will feel firmer and you’ll be less fatigued. With this comes increased body confidence.

You’ll soon start to be able to wear clothes which cling to parts of your body you’d never dream of showing off before. That really is a wonderful feeling and with a regular pole workout, you’ll feel more body confident in no time!

Related: How to Pole Safely At Home

Reduced Stress And Anxiety

Alongside this new found body confidence, the endorphins released by exercise will reduce your overall stress levels.

If you do have a stressful day, a hardcore pole workout is a great way to relieve stress! This is because adrenaline builds up when we get stressed. A good workout session using the pole will work every muscle in your body – such a perfect way to release all of that extra adrenaline.

You’ll definitely be in a calmer state of mind after your pole dance workout.

Healthier Sleep

One of the little-known health benefits of pole dancing is that pole dancers enjoy better sleep.

Getting enough sleep is equally as important as exercise and eating a healthy diet. Sadly, not many people get enough sleep because they find it too difficult. Work, money, technology, and lack of exercise are often to blame.

If you ensure that you exercise every day, with time you’ll start to notice your sleeping patterns improving and you’ll feel more refreshed after waking up too.

A regular pole dancing workout will help with your sleep routine, ensuring that you get a decent sleep every time you hit the sack.

Healthier Joints And Bones

As we age, our bones lose mineral density, especially us women. The risk of women getting osteoporosis gets higher the older we get, so it’s vital that we keep our bones and joints healthy.

Pole dancing strengthens muscles, joints and connecting tissue. During a pole session, you’ll put less stress on your joints than you would if you were running or doing an aerobics class. However, it’s still important to warm-up and cooldown properly to reduce injury.

During some of the advanced pole tricks, there’s a lot of pressure put on your shoulders and wrists, so take extra care to build up your strength gradually!

Being Part Of An Incredible Worldwide Community

As beginner pole dancers you’ve only just started your journey and there is so much ahead of you!

The pole community is a wonderful community to be a part of. Our community is supportive, non-judgemental, caring and just simply incredible. Here are a few Facebook groups for pole dancers to join:

  • Pole Freaks – Pole Chat
  • Everything POLE
  • Pole Community
  • Pole For Beginners

Feel motivated to try other sports

Many polers fall so in love with dance, aerial and acrobatics, they move on to try other things where they can put their new-found strength to good use:

  • Yoga and Pilates
  • Aerial Hoop
  • Silks and Ropes
  • Trapeze
  • Gymnastics
  • Ballet
  • Breakdancing
  • Burlesque
  • Cheerleading
  • Contemporary Dance
  • Team sports
  • Athletics

The possibilities are endless!

Related: 12 Other Workouts for Pole Dancers to Try

Have you discovered any health benefits of pole fitness not mentioned here? Don’t forget to share this article with your family and friends so they can benefit too!

We love Pinterest, do you love it too?

Pin this image to save this guide:

Discover the Health Benefits of Pole Dancing for Yourself!

Happy poling!

This post contains affiliate links. That means that, at no extra cost to you, we may receive a small commission if you buy a product using one of the links on this page. Read our full disclosure here.


Want more articles like this?

Join our mailing list to be the first to know about the latest pole dancing news and products.
We only include the best content in our newsletter, which includes marketing material. Privacy Policy

You have Successfully Subscribed!


Fitness review: why you need to try pole dancing

The first thing that strikes me about Pole People is its fan base. As I wait with other first-timers outside the studio – all of us excited, nervous, anxious, twiddling our thumbs – two women from the intermediate level class stop by to talk to us.

“Oh, you ladies are about to have so much fun!” they gush. “This studio is massively addictive, we can’t stop coming here. Just wait until you get on a pole and you’ll see.”

Why, exactly, is pole dancing such a popular workout? It’s a profession that was once taboo, yet now, so many women (and even some men) follow it religiously, swearing on it as the be-all and end-all of workouts. Why?

The rise of pole

(Joe Plimmer at Polepeople Dance and Fitness)

When Alison Hudd started Pole People in 2003, there were hardly any other pole dancing studios like hers around. “It basically started because I wanted to take a pole class and realised that there was no place where I could do that,” she says.

“People underestimate how hard pole actually is, as they do with a lot of other women’s sports, and it really blew my mind. Pole requires so much skill, training and athleticism, and I thought, you know, this is something that women should be able to learn and enjoy.”

Hudd explains that there’s a false association between pole and sex appeal, which is unfair to both pole itself and the women who feel like they aren’t sexy enough to try it. “Pole is for any and every woman, no matter their shape, size, age, or profession,” she says. “It’s about developing your confidence, getting stronger, and being proud of what your body is capable of doing – because it can do so much more than you’d ever thought possible.”

But it wasn’t until celebrities like Kate Hudson, Emma Roberts and Carmen Electra began pole dancing that the sport truly claimed its spot in the mainstream fitness world. Now, pole dominates London’s workout scene, with some 30 or so studios to choose from.

“We’ve been around for 15 years now with new people coming in all the time,” says Hudd. “People that haven’t tried pole yet, well, that’s just silly. There’s so many benefits of pole, and they start as soon as you make the choice to walk through our door.”

The Experience

(Joe Plimmer at Polepeople Dance and Fitness)

Walking into a dimly-lit studio with eight long, silver poles and a disco ball is, well, intimidating, to say the least. Even after running my fingers along the pole and taking a few practice spins, it’s hard to picture myself looking graceful on it. And since every wall of the studio is covered in full-length mirrors, there’s no hiding from your reflection either.

But I am immediately comfortable in this room, and I’m not sure why. The space feels intimate, all of us clearly eager and curious… But before there’s time to think too much about it, the class begins.

Pole People doesn’t coddle you. It begins with a few minutes of stretching before you’re off, strutting around the pole, following the directions of instructor Holly. Almost at once, I feel the familiar strain in my forearms, biceps, quads and core – surprising, considering the only activities we’ve done thus far are simple walk-arounds. But there’s no time to focus on my twinging muscles, because Holly is now showing us spins, twists, grip changes and foot repositionings.

The class is strenuous, and there are many specifics of pole I had never considered. Are your toes flexed properly? Do you have enough momentum? How much of your skin is causing friction on the pole? By the class’s midpoint, my hands are so sweaty that, frustratingly, I am repeatedly losing my grip, and with all the hair flicking that Holly has incorporated into our movements, some dizziness sets in.

(Joe Plimmer at Polepeople Dance and Fitness)

But then, something miraculous happens: we all start succeeding. The girl behind me, long and lean, has finally landed her twist. A woman to my left executes a near-perfect lean-back, accompanied with a Beyoncé-esque hair flip. Even I, someone so clumsy that I had actually scrapped my knee tripping up on the walk to the studio, have just landed a fireman spin, sliding to the floor with only one ankle hooked around the pole

The class transforms into a platform for laughter and miraculous, mini triumphs. We are buzzing, impressed with ourselves, our bodies, each other, our grace, the aches in our arms and chest, the bruises on our shins and thighs… The class ends, and now, we are the giggling and gushing Pole People fangirls. We have made it through, together.

The Verdict

The class runs for 60 minutes, a frustratingly fast course that ends just as the real improvements begin. I stick around afterwards to speak once more with Hudd. “Do you feel brighter?” she asks, which I think is an odd question

The next day, I am, surprisingly, not very sore. But I feel limber, looser, lighter. There is a sway to my step, an airiness to my movements. And now I get what Hudd was asking: I do feel brighter. Yes, definitely brighter.

Beginner drop-in classes started from £16, Pole People, 33-34 Chiswell Street EC1Y 4SF;

Tips for beginners to learn pole dancing at home

Tips for beginners to learn pole dancing at home

  1. 1. Tips For Beginners To Learn Pole Dancing At Home
  2. 2. Tips To Get The Right Pole Dance Fitness Equipment The first thing you need to know about how to learn pole dancing at home is to get the right pole dancing equipment. A dance pole for home use is a critical part of your success in learning to dance on a pole because if you get the wrong one, then not only can you jeopardize your health, you will be limited on how you can dance on it because there are weight limits and other things to consider regarding safety.
  3. 3. How do you pick a dance pole? Good Brand name dance poles are always best, but in the event you are considering a knock-off brand, here are some things to look for. Don’t get plastic parts because they break. These poles are not meant for athletic purposes. Don’t buy a pole that is spring loaded, they are made to dance “around” not “on”. Look for thick study metal, wide domes and a pole that is both a spinning pole and static pole. Here is a video that will help you go deeper into picking the right dance pole for home use:
  4. 4. Grip Aid Tips For Beginners Once you have a good spinning dance pole, next you will need a dance pole grip aid for your hands, especially for beginners, like Dry Hands for example. When you are first leaning to dance, you won’t have the strongest grip and a nice grip powder or cream will help you dance better while your natural hand strength improves. The type of grip aid that works best for you will depend on your skin type, dance pole finish type, and the environment you live in. You can go here to learn how to choose a grip aid for beginners =>
  5. 5. Other Safety Tips For Beginners Things like crash mats and other gear are not necessarily needed for ultra basic beginners because you won’t be inverting right away. Those things come into play later when you begin intermediate pole dancing lessons. Grip gear like tacky grip gloves and inner thigh wrap protectors are very handy for beginners because you skin in very sensitive when your first start to learn. Grip gear can prevent bruising and allow greater lengths of time dancing without the pain on the skin.
  6. 6. Next, you will need some grip powder or cream. Either Mighty Grip or Tite Grip will do. When you are learning how to pole dance you won’t have a very strong grip. Grip aids can help improve your grip on the pole until your strength builds in your hands. Never use any lotions, oils or anything on your skin when you are pole dancing. You need to grip with your skin. If you have something oily on your skin you could slide off the pole and hurt yourself. Always clean your pole to ensure maximum grip and remove excess oil buildup from your skin.
  7. 7. Then you will need good pole dancing lessons either through a local pole dancing class or online pole dancing lessons. Dancing lessons are designed and taught differently. Some are geared for fitness with dance technique like ballet and others are more exotic with heels and stripping techniques. Classes are also available for those who are more full figured and those who are already in good shape but want to take their fitness to a new level. You have decided what you are looking to get out of your pole dancing lessons before you buy lessons online or through a local class.
  8. 8. Online pole dancing lessons are great because you can learn at your own pace and you don’t have to worry about feeling intimidated by your classmates. The trick is finding the right video lessons that suit your fitness level and your individual needs. Video Lessons for beginners are available in video format and can be bought through a membership, found on YouTube, on DVD, or through a pole dancing studio. They are perfect for learning how to pole dance at home.
  9. 9. Share the love and pass this article around! =>> to-pole-dance-at-home-beginners/ Awareness and education are key to keeping everyone safe as they embark on a pole fitness journey, especially for those of us who are learning pole dancing from home.
  10. 10. Don’t forget to sign up to get coupon codes, weekly updates, pole dancing tips, deals, diet tips, and more! up-for-weekly-updates/
  11. 11. Your life should be exciting, joyful, and full of new surprises and adventure’s! Your fitness workout should be the same! Try pole dancing lessons online =>
  12. 12. Are You Ready To Get A Dance Pole For Your Home? • Top Selling Removable Dance Pole For Home • Pro Quality Portable Removable Dance Pole • X Pole Xpert chrome • X Stage Lite & X Stage Standard • Dance Pole Reviews • Brass Dance Poles • Stainless Steel Dance Poles • Removable Dance Poles • Portable Dance Poles • Dance Pole Starter Kits • Free Standing Dance Poles • All Pole Dancing Poles For Home and Studio Use
  13. 13. Already Own A Dance Pole? • Creams, Powder, & Liquid Chalk Grip Aids • Grip Gloves For Pole Dancing & Aerial • Wearable Grip Gear For Pole Dancing • Pole Dance Fitness Clothing • Pole Dance Crash Mats Don’t Forget The Dancing Necessities:
  14. 14. We Have Aerial Equipment Too:  Aerial Silks  Aerial Hoops / Lyra  X Pole A Frame  X Pole LolliPop
  15. 15. Join our growing pole fitness community! Follow and like us on our different social media pages. PoleFitnessDancing PoleFitnessDance PoleFitnessDancing PoleFitnessDancing Online Pole Dancing Lessons Free Pole Dancing Lessons Online

I’m Going to Say It: Pole Dancing Made Me a Better Person

Before I started pole, women’s appreciation of each other’s sensual expression was absolutely a foreign concept to me.

The concluding Cellophane lyrics, “They’re hating, they’re waiting and hoping I’m not enough,” unfortunately ring far too true for, well, probably all of us.

In the pole dancing realm, a community invites us to rethink the paradigms that we’ve hardly questioned: Cover up. Don’t think you’re too beautiful. Women are your competition.

“Go on with your bad self,” says Pole. “There’s room to celebrate all.”

I don’t know anywhere else where you can spread your legs on stage and have an entire room full of other women… cheer you on?

It’s a complete reversal of the “judgement of women by women,” we experience out in the real world.

As ridiculous as it may sound to some, I uphold the first time I got this lauding uproar as one of the most moving moments of my life.

So many of us, women especially, have been starved of permission to be authentically ourselves, sensuality included.

The beautiful thing is: I’ve started to carry this empowerment outside of the studio.

A woman that’s in a short dress isn’t too old for that or too fat for that. “Slut” and “attention whore” are really just words we use to put down people who are more comfortable in their power than we are.

And moving past that comes down to a deep knowledge and understanding that you are every bit as capable of sexiness, strength, flexibility, whatever, as this other person.

It’s a lesson quickly learned within the studio walls as other grown-ass women, and men, yaasssss you louder the more into yourself you get.

“Why don’t I do it for you?” is such a powerful lyric juxtaposed next to FKA twigs’ pole performance because, as most pole dancers can attest, pole helps you learn you can “do it” for yourself. “It” being validation.

I look at that woman in the short dress and think, Yeah, she’s feeling herself. Go on with your bad self. Get your life.

Turns out, it’s pretty easy to celebrate others when you celebrate yourself. And it feels better, too.

Among many other things, Amanda Rachel is a pole dancer and instructor who teaches fitness- and dance-based classes in Boston.

Pole Dancing

Pole Dancing Information


The hobby of pole dancing is one that is shrouded in misinformation based on the sexuality that was once, and in certain places still is, associated with it. It is actually impossible to not start by discussing the origins of pole dancing in burlesque houses and gentlemen’s clubs in the early 1920’s, but the hobby has grown significantly from those early days. Sure, pole dancing is still a huge part of adult entertainment, but a new movement has begun to surface that shows the positive health benefits to the art of pole dancing. Despite its early beginnings, the hobby can be viewed as a combination of gymnastics and dance performed on a vertical pole. Not so much of a stretch should you think of the vertical poles used in the Chinese circus, which features a non-erotic environment, or the hugely popular sport of Mallakamb in India, which is essentially an Olympic style sport performed on a vertical pole. Before you are able to take serious the hobby of pole dancing, you must first shed the erotic nature of the phrase “pole dancing”, which has deterred many from practicing the hobby.

History of Pole Dancing

Just as it was mentioned in the introductions, Pole dancing is suspected to have been started in the United States of America during the 1920s depression. At this time, the general technique that the dancers in traveling shows used in this time period is by using a tent pole as a prop. There is a close relationship to Chinese poles, but at times the relationship is unclear because Chinese troupes, who performed in Barnum and Bailey`s Circus from 1914, did not perform on poles and performed in a non-erotic environment.

As a relatively new movement throughout North America, Pole dancing is now regarded as a recognized form of exercise and can be used as both an aerobic and anaerobic workout. It is a form of exercise that is beginning to be offered in various health clubs and exercise gyms for both men and women. Recognized schools and qualifications are being developed as pole dancing increases in popularity, with the overall sex appeal toned down.

Pole Dance as Exercise

Pole dancing has gained popularity as a form of exercise, with increased awareness of the benefits to general strength and fitness. This form of exercise increases core and general body strength by using the body itself as resistance, while toning the body as a whole. Pole dancing as an exercise is very similar to Mallakhamb, an Indian men`s sport with no erotic component, but there is no evidence of a link.

Benefits to Pole Dancing

When one removes the erotic nature from pole dancing and opens their minds to the numerous benefits to pole dancing, one quickly realizes that there are many reasons to start pole dancing today. The first thing people do when trying to lose weight is to burn off as many calories as possible, and because of the fast pace dance aspects of pole dancing, burning calories is one of the easiest goals to reach and maintain. The closest relationship pole dancing has with other work outs is aerobics, but in addition to the aerobic and anaerobic workout, the pole is added to achieve better muscle toning.

Due to the up and down movements on the vertical pole, the body’s muscles receive a tremendous workout that tones your abs, arms, shoulders, and legs. By focusing on specific routines, the instructor of the class is able to focus on specific muscle groups to give you a full body work out. Like most dance related activities, flexibility is one of the earliest achievements that are acquired while having the time of your life. Once the basics are learned, more advanced movies can be learned, which in turn builds confidence and self esteem not to mention you will be the envy of all your friends.

Purchasing a Pole

With the growing popularity of pole dancing as a form of exercise, many women and men want are seeking the convenience and privacy of a home dance pole. Whether you are a beginner pole dancer, or perhaps one of many fitness instructors thinking of getting into the business of teaching pole dancing classes or doing home pole dancing parties, there is a sudden need solid of relevant information on specific features of the different pole dancing kits including safety and durability.

Due mainly to the sudden boom in interest for the new hobby of pole dancing, dance poles now come in a variety of materials that feature an array of different features for both home and studio use. No matter what your situation is in life, there is more than likely going to be a pole that is best suited to your specific needs.

Of the many popular poles that are now available for private purchase, the more popular are permanent poles, removable poles, friction fit poles, portable poles, platform poles, and rotating poles. Essentially, the main two options that one has to consider prior to the purchase of a pole is whether or not the pole is going to be permanently fixed into place, or if you will want to change its position or location at some point in the present or future. Just like any other product on the market, there are different brands of poles with slightly different features within each basic type of pole that ranges in price from inexpensive to expensive.

The one pole that is highly recommended by most in the hobby is the permanent pole because it is exactly what it is name, permanent. Unlike the other poles that can be easily moved should the need be required, the permanent pole is firmly set in place, usually being attached at both the top and bottom of the pole, so that it can never move. This feature make this the safest pole available on the market because there are no safety concerns about it coming free from its position midswing due to its permanent position. This feature is also its only con because of its inconvenience should their come time to actually move it. This is the most common pole found in clubs and exercise facilities. Next to permanent poles, removable poles featuring movable fixtures are the next safest type of pole that allows for easy movement should it be required. Because of its extra parts, there is an added risk of failure in the mounting hardware, but compared to the friction fit pole, which mounts like the name suggests by friction between the floor and ceiling, it is considerably safer.

How to Learn Pole Dancing

The easiest method to learning this hobby is to join an aerobics class at your local gym. Most cities in North America now have gyms that offer pole dancing classes as an alternative form of exercise to the more traditional forms of aerobic and anaerobic exercises. You may still have to do a bit of searching when it comes time to find an instructor, but the search is usually less painless than one would think. The benefits to learning from an instructor is that you have a one on one relationship that guarantees a better work out through specific levels of motivation. This method also offers the ability to meet other individuals who love the same type of exercise, which could lead to a more fun filled experience.

The other option that is continuously growing in popularity is instructional videos and books that allow individuals the ability to learn in the private of their own homes. Let’s face it, there are a lot of people who just simply are not comfortable with the thought of swinging around a metal pole where strangers can watch them, especially where the thoughts of erotic dancing is still present. But the immediate downside to training at home is that you are forced to purchase your own dancing pole, where prices could start around the $250 range. If that isn’t a problem, then you essentially have an all in one home gym that takes up nearly no room at all. Videos and books may not match the level of teaching and motivation an instructor could give you, but the videos and books will give you a solid walkthrough of the various moves and routines.

General Safety Tips

In addition to the various safety issues related to the various types of poles available on the market, the following is a list of tips that will help you stay safe while you are learning your new hobby. One important thing to mention is that there is no safety equipment associated with the hobby, so before your are spinning upside down on a dancing pole, it is a good idea to master the beginner moves associated with the exercise.

Wash your hands before you dance in order to remove lotions, creams or any natural oils on your handsthat may make the pole unnecessarily slippery when dancing. Always ensure your hands are clean and dry before attempting an type of exercise of a dancing pole. If you`re sharing your pole in a class setting, frequent hand washing will also help prevent the spread of colds and flu as these poles, like door handles, can harbor numerous microscopic germs.

Remove rings, watches and any other loose jewelry, to protect your pole from being scratched during the swings and slides associated with the exercise. Like most athletic activities, it is recommended to remove all jewelry to prevent unwanted injury. Loose jewelry like necklaces can become a hazard when learning spins and inversions because they also spin and flip about the neck. At best, these can distract you as they move, and at worst they could become caught between you and the pole, causing you to lose your grip and fall.

Avoid covering your palm with gloves or other fabrics when pole dancing. While gloves marketed specifically for pole dancing may provide the grip you need for climbing safely, they can also act like an oil or lotion and cause you to slip and fall. Pole dancing injuries are inevitable if you don`t have a good grip on the pole.

Always use a spotter or helper when learning the basics and new moves. This is especially important when doing advanced moves such as inversions where the risk of falling is considerably greater. There are serious consequences associated with falls from these moves, so protect yourself and practice good dance pole safety by having someone spot you.

Safety mats are a good option when beginning to learn pole dancing, but they are almost a necessity when learning inversions and other advanced moves. While there is no replacement of a good spotter, mats can give you increased confidence, and in case they`re ever needed, will help soften the landing to prevent injury.

Do regular safety checks on your pole, including the fittings and small parts such as cotter pins, screws, and other mounting hardware. Take a few moments prior to each dance to do a quick dance pole safety check, and you could help avoid a painful accident to yourself, friends or family, and damage to your property.


While for the most part the hobby of pole dancing is still associated with night clubs and adult entertainment, there is a strong movement in modern times to help move the hobby from the club to your home or gym. At first this transitions seemed to be impossible, but by looking through history, we can see different circumstances, mainly mallakamb and the Chinese Pole, that showed the non-erotic nature of pole dancing. By eliminating the erotic nature of the pole dance, instructors have developed a fantastic all in one gym that acts as an aerobic and anaerobic exercise while at the same time developing specific muscle groups for better tone and definition. As the hobby expandes, there is no longer a necessity to join a gym to complete the workouts taught on dance poles, as now poles are readily available for home use and there are comprehensive books and videos available to progress the beginner pole dancer through to the advanced levels of pole dancing.

Weight loss pole dancing

Leave a Reply

Your email address will not be published. Required fields are marked *