Your First Pole Dancing Class: What To Wear, Bring & Expect

By Susan Peach

If you're wondering what to expect at your first pole dancing class, rest assured it will probably be a very beginner-friendly and welcoming experience. To help calm any nervousness you may be feeling, this guide explains a typical class format in detail. You'll also learn what to wear and what to bring. Finally, studio etiquette is explained, and you'll discover a few tips that can help you fit in faster and deal with any muscle soreness you might experience the day after class.

Preparing For Your First Class 

You've chosen a studio, registered for a suitable beginner class, and signed the waiver. Now all you have to do is show up, right? Well, maybe not.

Hopefully the studio has filled you in on the basics, like what to wear, what to bring to class, and important studio policies. But sometimes this information gets missed, or you might have specific questions that aren't covered on the studio's website. And if you're feeling a bit nervous or anxious, it's easy to forget something that might seem obvious.

This guide aims to fill any gaps and provide a checklist you can refer to, so you can arrive to your first pole class relaxed and ready to learn.

How to Dress and What to Bring

This is one of the most common questions new pole students have. If you're taking studio classes, the studio should provide guidance on what type of attire is suitable, and what else they recommend you bring to class. Keep in mind that this may vary somewhat according to the style of pole being taught. 

If your studio doesn't specify, or if you're learning at home, here are some general guidelines for what to wear and what to bring to your first pole class. 

What to wear:

• Shorts and a fitted, sleeveless top are a safe bet. Loose clothing isn't recommended, as the instructor will have a harder time checking your form, and it might get in the way as you start moving around the pole.

• Bare feet is the usual recommendation for most beginner classes, but definitely wear comfortable shoes to and from the studio. Many people find slip-ons convenient.

• If you have long hair, wear it tied back so you can see properly and so it doesn't get in the way.

What to bring:

• Small towel for wiping your hands, and in case the studio doesn't provide cloths for wiping the poles (most do).

• Larger towel and toiletries, if the studio has showers and you think you'll want to use these after class. 

• A pair of socks to wear during stretching if it's winter or if your feet tend to get cold.

• Non-breakable water bottle with a closed lid.

• Your cell phone, in case you want to ask someone to film you for later reference.

• Notebook and pen, if you like to take notes to help you remember what you learned.

• Knee pads are usually optional, but might be helpful particularly for classes that will involve floorwork, or if you're taking exotic style pole classes.

• A gym bag or tote to carry your belongings.

What can wait for later:

• Pole grip - different types are good for different grip issues (sweaty hands, dry skin, etc), and not everyone needs grip, so it's usually best to wait until you know you need it, then ask an instructor for guidance on which kind is best for you.

• Platform shoes - the vast majority of beginner classes start students in bare feet. If your studio requires or allows shoes, they should mention this explicitly.

Class Etiquette

Etiquette is simply a set of guidelines that helps ensure everyone feels comfortable and respected. Think of it as a code of polite behavior that everyone abides by. The challenge is that this code is often unwritten, leaving new students to feel nervous and unsure if they don't know what the expectations are.

Here are the important points of etiquette that are followed at most pole studios:

• Arrive early, especially for your first class. The warm up is important, and some studios don't allow students into class if they arrive late and miss this.

• Wear proper attire, otherwise the instructor may have to spend time creating modifications that work with your clothing. 

• Avoid using hand or body lotion on the day of your class, as this can make it harder for you to grip the pole, and can also leave a residue behind.

• Leave all jewelry at home where it won't become damaged, cause pinch injuries, scratch the poles or get lost.

• If sharing a pole, wipe it down as you change with your partner, and after class. Give your pole partner equal pole time, respect their space when it's their turn on the pole, and try to provide encouragement and support.

• Avoid talking while the instructor is explaining or demonstrating. This shows respect for both the instructor and the other students who are also there to learn.

• Always wait for the OK from the instructor before attempting a move. 

• If you want to have pictures or video of yourself, avoid including other students in your frame without their permission. And never take photos or video of other students unless they specifically ask you to.

What A First Class Usually Looks Like

At the first class of a new beginner session, the instructor should welcome everyone and introduce themself. A few minutes will usually be devoted to explaining class etiquette and important safety rules, during which some students inevitably must excuse themselves to wash off hand lotion or remove jewelry. 

Once everyone is focused again, the class will begin. Sometimes the first class of a session includes a fun icebreaker activity to help everyone relax — rest assured you won't be the only nervous one there! The instructor will then lead everyone in a warm up to get ready for the active portion of the class.

Once everyone is properly warmed up, the instructor will begin teaching the foundational skills. In your first class, these might include hand placement or grip, which will be important when it comes time to learn your first spin; simple transitions like walking around the pole and pirouette turns; and ground-based movements like body waves.

By the end of your first class, you'll probably have learned a very simple combo that might go something like this:

• Walk around the pole

• Pirouette turn

• Back body wave off the pole

Conditioning exercises — which include both strength and flexibility training — are often introduced in the first class as well.

In the beginning, the focus is usually on simple body awareness exercises such as pointing your toes, activating your core muscles, and engaging the muscles in your upper back and shoulders.

In later classes you'll likely progress to building strength with specific exercises both on and off the pole, as well as introducing more flexibility training.

Pole classes usually end with a relaxing cool down and gentle stretch, to help reduce any muscle soreness you might feel the next day. 

Right After The Class Ends

Most instructors make themselves available after class in case students have questions or concerns, or just to chat about progress or share tips. Take advantage of this opportunity to chat with the instructor and other students if you can, as it will help you feel more comfortable when you return for next week's class. 

If the studio has a lounge area or a boutique shop, you might also want to spend a few minutes browsing or chatting with other students or staff. More than likely, you'll find that everyone is friendly and more than happy to "talk shop." This is a great way to start getting to know a few other students, who you can then reconnect with at your next class. 

The Next Day

As with any new physical activity, it's common to experience some mild soreness for a day or two afterwards. This happens because muscles you don't normally use have been called into action. Take this as a positive sign that your body is up for the challenge and is already responding by strengthening muscles. 

You'll usually feel less soreness and recover faster if you do some gentle movement the next day, rather than resting entirely. Doing some yoga or stretching, going for a walk, or swimming a few easy laps are all good options to help prevent or reduce after-class soreness. A hot soak or some gentle massage can also do wonders for sore or stiff muscles, so allow yourself this luxury if you can — you're worth it!

First Class Not What You Expected?

Maybe it was a style mismatch. Did you know there are several different styles of pole dancing? Learn what the differences are so you can choose the one that best suits you.

If you're feeling unsure about the teacher you had for your first class, this guide will help you understand what makes a good pole instructor. After reading it, you'll have a better idea of whether or not the instructor could have done anything differently to create a more positive experience for you. 

Choosing a studio that fits your goals and learning style is another important factor in ensuring you have a good first class experience. If you think you need to make a switch, the worldwide pole studio directory can help you find other studios in your area.

Learning more about pole classes and studios in general can help you better understand what to expect and how to make choices that are right for you.

Your first pole class is just the beginning. As a new pole dancer, you'll probably have plenty of questions in the next few weeks, months and beyond. This guide to getting started with pole dancing will point you to all the information you need to know. Refer back to it whenever you need reassurance or have concerns. 

Was this page helpful? Make YourPolePal.com your preferred source of pole dance info on Google, so it'll be easier to find more useful pole guides like this one. 

Susan Peach was an early pioneer in pole fitness and is now the voice behind Your Pole Pal, a long-running resource for the pole community. With more than 30 years of experience teaching pole, dance, and fitness, she helps newcomers navigate the world of pole with confidence.

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