We’re delighted to hear you’re interested in attending your first ever pole dancing class!

You’re about to become a part of one the most inclusive and welcoming communities there is, where no two dancers are the same! If you’re nervous about taking that first step into the studio, believe me you are not the first, in fact I think every pole dancer I’ve met said they felt the same way when they started. Trust me, those initial jitters WILL fade quickly. If I hadn’t dragged my friend along with me, I may have never had the courage to go alone to my first class. I’m so thankful I did because whilst my friend decided it wasn’t for her and stopped attending class, I became addicted and now can’t picture my life without dancing.

Right off the bat, I want to let you in on a, not so secret, little secret. There are absolutely no prerequisites for starting pole dancing. Come as you are! You do not need a lot of upper body strength or flexibility before you start, heck, I was as limp as a noodle and could barely touch my toes beforehand. I mean, you wouldn’t wait to join a gym until you’re already super fit, would you? Pole is no different and it made me so much stronger without me necessarily even realising it. That’s the thing, when you’re exercising and moving your body in a way that’s fun and that you enjoy, it doesn’t feel like exercise. Similarly, you don’t need a certain body type to start either and you don’t have to conform to a specific gender, ability or age. Pole is for everyone under the sun, that’s what makes it so fantastic. 

Finding a local studio should be your first port of call. Every studio is slightly different so it’s best to do your research. Browse websites, read about the instructors, see what classes different places have to offer and decide which would be best suited to you. Most studios will label their classes by experience level - beginner, intermediate or advanced - but if you’re ever in doubt, drop them an email or Insta message. Pole instructors are always keen to help new students find the right path. There is also no such thing as a stupid question.

I didn’t do much research when I signed up to my first choreography class. I didn’t even know there was a difference between certain types of classes like flow, spin, tricks, heels etc. So, it came as a complete shock when I arrived and found the other students, in Mary Poppins fashion, pulling, not just any heels from their bags but 8-inch pleasers. I immediately panicked and very nearly turned and ran for the nearest exit, thinking I’d missed an essential requirement for the class. But there is no rule to say you have to wear shoes, in fact, I chose not to for a long time and still loved it.

Having said that, once I did eventually step into the world of heels choreo, I never looked back. I first started out with a classic pair of Pleaser USA Flamingo 809 Pleasers 8 Inch which are great for beginners as these strappy shoes train up your ankle strength and mobility from the get go before you might move onto boots which provide more ankle support. I may have looked like bambi on ice at first but as is the same with any style of pole, it soon became natural with practice. Now I can walk the full length of the room without falling over, I’d call that progress! If you’re tempted to try heels choreography, you can always dip your toe in (pun intended) with a pair of 7” shoes/boot instead of 8”, just make sure that toe is pointed!

Okay, so you’ve found a studio, you’ve booked your class, but what do you bring? The answer is very little. You won’t ever need to bring heels or shoes unless the class is explicitly tailored to that style. You only need the bare essentials when it comes to most classes, like water and maybe a towel/cloth to wipe yourself and the pole down with.

If you’d like a little extra help for your first class, you can also bring your own grip aid. You’ll notice a lot of students using these and everyone has their preferred brands depending on their skin type. Try to refrain from using too much when you first start as you want to get your skin used to gripping the pole unassisted but it’s good to have on hand especially for when you start progressing. You’ll likely develop some sexy calluses on your palms over time as well and this is the sign of a good training session! Here’s just a couple of our top grip aids to help you decide which product would be best suited to you and your skin type.

The further you progress, the more exposed skin you’ll need for body grip and by this point you may be feeling confident enough to enhance your pole wear style. Here's a few of our PJ staples to inspire some potential outfits down the road or even for your first class! Afterall, why not have a fire matching set to kick start your pole journey? 

Finally make sure to remove any jewellery that could scratch the poles and for crying out loud don’t moisturise your hands and body the day of class unless you want to make best friends with the floor.

Try to arrive slightly early so you have plenty of time to change and don’t miss out on the warm up. Plus, if you’re new to the studio this will give you the chance to introduce yourself to the other students and instructor! Warm ups tend to last around 10 minutes, made up of dynamic stretches to limber you up and light cardio to get your blood flowing. 

Some instructors may continue with a bit of conditioning and though we all secretly hope they’ll forget about this part; you’ll be thankful for it later when you notice your progress. They’ll focus on exercises that target your abs and shoulders, as you’ll need to engage these muscle groups the most for the moves you’ll be learning. But remember, the conditioning is there to help you, not kill you before you’ve even started. If something’s not working for you, ask for modifications and take rests in between, you know your body and its limits better than anyone.

Now for the fun part. Most studios will start you on spins. You’ll hear a lot of fancy names for these like Wonder Woman, Outside Leg Hook, Fireman, the list is endless. It’s also standard to be barefoot for these. The instructor will first demonstrate, then break down the move slowly, going over points of contact between your body and the pole, momentum, hand placement, shoulder engagement etc. You’ll have the opportunity to ask any questions you may have and they’ll always be on hand to guide you through it.

You’re going to have a naturally stronger arm, the one that finds the spin easier to hold, more comfortable, this is often called your good side. You’re going to love your good side and you'll want to only use your good side but please, I beg, don’t neglect your ‘bad’ side, she needs love and attention too. You’ll be reminded of this in class time and time again, so much so that you’ll get tired of hearing it, but I promise it’s for your own benefit. Did I always train my bad side when I started? No. Do I wish I had? Absolutely. Am I a hypocrite? Potentially. But be better than me.

You’ll finish up class with a cool down to stretch out those muscles you’ve worked so hard. Don’t be discouraged if you didn’t nail everything in your first class. Failing is an integral part of the process in learning how to pole dance. Every attempt at a move is a step closer to perfecting it. Remember, this is a completely new activity and a type of movement your body isn’t used to. Try not to get caught up comparing yourself to other people. Everyone’s pole journey is their own, and we all start at different places. You may struggle with certain spins. You will sweat. You’ll probably be sore the next day. Arnica gels and products are a great way to aid any aches and pains you may be feeling after your first class and many pole dancers swear by their healing benefits. You can find arnica soothing creams, gels and sprays from our Grip and Glow Body Rehab collection. Whilst you may end up with a few bruises – or pole kisses, as polers like to call them, all of this is to be expected and is just part and parcel of the wonderful new hobby you’ve been brave enough to try. You’re also going to feel exhilarated, proud and eager for round two!

Trying something new is always a bit intimidating, but you shouldn't let nerves put you off before you’ve even begun. Have a go and have fun with it! I promise you won't be sorry.