Select Page

Learn How To Pole Dance: Must Know Tips

Learn How To Pole Dance At Home 

Whether you want to learn to pole dance because let's face it - pole dancing empowers plenty of people and makes them feel sexy - or simply because it is a great form of exercise that requires quite a lot of physical strength, there are plenty of resources you can learn from.

It is as simple as a quick youtube search to get started. Of course, before you start, we recommend doing a bit of research.

After all, you want to have fun, but you want to make sure you are prepared for the journey you are setting yourself up to take.

That's why we did the footwork for you - below, we have provided a basic guide on how to learn how to pole dance from the comfort of your own home. We have gathered information from the supplies you'll need to the best ways to gain endurance to help you start the learning process off right.

lady doing pole dancing lessons

What Equipment Will I Need to Purchase to Pole Dance At Home? 

While this may seem like an obvious question, there is more to learning to pole dance than just purchasing your pole - however, that is certainly an important aspect that you should consider prior to beginning pole dancing.

Common equipment and things to consider when you begin dancing include:


A Professional Pole: while it may be easy to find a relatively cheap dance pole online, many professionals will advise you against this. Cheaper poles may seem ideal for when you are just starting out, however, in the long run, they can often be detrimental to your ability to properly learn how to dance. Furthermore, they can be dangerous when you begin to learn more advanced pole dancing tricks - therefore, looking for a mid-range, high-quality pole is important in the long run.


Grip aids: When you are first starting out, these can be extremely beneficial. There are aids that help make the pole more easily able to be gripped. Alternatively, you can buy grip aids for your hands - usually in the form of gloves - that make it easier for you to hold the pole when you are just starting out.


The Right Shoes: in many cases, you can buy training shoes that will assist in your ability to pole dance. If you decide against training shoes, you can always purchase a pair of plastic stripper heels. If you decide against purchasing a pair of shoes for this purpose, we advise that you start out dancing barefoot. Attempting to dance with the wrong type of shoes can hurt you in the long run and, in the worst cases, it can be dangerous.


A Crash Mat: This may sound kind of silly, but having a crash mat is important - when you attempt to climb the pole, in many cases, you may fall when you are just starting out. Having a nice, thick mat will help you keep from getting hurt. However, if a crash mat isn't an option, you can use pillows - it just is not advised.


A Pole Cleaner: Keeping your pole clean is important, as it will ensure you are able to grip the pole properly to do any tricks. In most cases, you'll need a cotton free cloth and an alcohol-based cleaner.

While this certainly isn't the entirety of the equipment you may need, this will definitely be enough to start you out and make sure you're on your way to successfully learn how to pole dance.

What Safety Tips Should I Follow When Starting Out?

These are the best tips for making sure you stay safe while practicing pole dancing at home:

Warm Up and Cool Down Properly: making sure that you stretch prior to starting up will ensure that you don't injure yourself in the process. Furthermore, cooling down properly is important, as with any form of exercise. Make sure you practice deep stretching after your dancing session to ensure you limit soreness, as well as reduce the chances of post-exercise injuries.


Give Yourself Enough Space: this is one that many newbies forget - giving yourself space is important. It may seem like a good idea to put your pole in the corner of the room, however, you risk injuring yourself by hitting walls while you are attempting to perform dances. Therefore, having the right amount of space ensures you can safely do each move as you please.


Keep Pets Out: while it may seem like a good idea to try to exercise with your furry friend in the room, in some cases, they can cause problems, get in your way, and keep you from performing your moves properly - which in turn can cause you to injure yourself. It's best to keep pets out, especially when you are just learning.


Test Your Pole Stability: this is, realistically, one of the most important aspects of starting out pole dancing. It is important to make sure your pole is stable and secure, as it will be supporting most of your body weight.


Wear Appropriate Clothing: Utilizing grip aids and appropriate clothing reduces your chances of slipping or getting caught on the pole, keeping you safe.


Get a Spotter: as with any form of exercise, having a spotter who will be able to assist you should you become overwhelmed is extremely important to ensure you are safe while you practice pole dancing

How Do I Build Up Strength For Pole Dancing?

Realistically, building strength to pole dance is like building strength through any other form of exercise. However, we recommend focusing on the following to develop your strength:

  • Eat healthy
  • Exercise your upper core
  • Improve your overall physical fitness

Attempting to develop your upper body muscles through traditional workouts, as well as developing your core muscles, will help you build strength to begin pole dancing.

Beginning Moves to Try

There are a variety of resources to learn how to pole dance - however we highlight below a series of different types of moves to practice, on a beginner level. There are a variety of different instructional videos to practice with, but some of the most common beginner moves include:

  • The Back Arch
  • Back Hook Spin
  • Ballet Hook
  • Chair Spin
  • Fireman Spin

Of course, there are a wide variety of other types of beginner exercises to choose from - these are just some of the most popular, among individuals who teach pole dancing on a professional level. Remember: follow the safety tips, especially when first starting out, to ensure you are doing the exercises correctly and learning properly.

How Often Should I Practice Pole Dancing to Develop My Skills?

Realistically, this question is somewhat subjective - however, as individuals have stated time and time again, practice makes perfect.

Many professional dance instructors recommend practicing 3 or 4 days a week to ensure you are able to build your overall stamina and continue developing the muscles necessary to be a successful dancer.

However, realistically speaking, the choice is up to you - whether you choose to pole dance casually or as a form of training, you should set a schedule that you are comfortable with and that your body is able to accommodate.

You may need to start out slow, but remember - you can always increase the number of days you practice as you build your stamina over time.


There you have it - your beginners guide to pole dancing. Learning may seem to take forever, at first - however, it is important to remember that you have to work and practice developing the muscles you need to be able to successfully support yourself while you are pole dancing. Once you have that foundation, develop a routine that works for you.

Of course, the most important aspect to starting out is to remember that practice makes perfect - you won't be perfect on your first few attempts. Furthermore, remember: use the right equipment and be safe. When you first start out, don't try moves that are too advanced, or you may injure yourself. Instead, make sure you are practicing and learning what you are able to do before moving on to more complicated moves.

Give yourself time, and practice! Learning to pole dance at home, when done safely, is an amazing way to exercise.