Pole Dance For Beginners Tips

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What are some good tips for beginner pole dancers? I'm just starting out and I love it, but there's so much to learn! It's so different from other activities I've done to get fit, and I feel like it's going to take forever to get any good at it.
~ Angelina

Angelina's concern is a common one among new pole dancers. It's an activity that's so different in so many ways from anything else out there, that it can be hard to know how to approach the learning process and what to expect.

While there are no magic shortcuts when it comes to learning to pole dance, there are definitely plenty of tips and tricks that can help get you where you want to be sooner.

With that in mind, Your Pole Pal offers these pole dance for beginners tips. Getting off on the right foot with some basics can go a long way to helping you make solid progress.

Pole Dance for Beginners - Tips To Get Off on the Right Foot

With any new sport or physical activity, it's important to take things slowly when you're first starting out, and pole dancing is certainly no exception. Although it's exciting to think about spins and inversions, it's important not to get ahead of yourself.

Trying to do too much, too soon can result in frustration and injury. These six pole tips are especially for beginning pole dancers. They'll help you get off to a great start and well on your way to more advanced moves. (Advanced polers, your tips are here.)

1 - Wear Comfy Clothing

Obvious, right? Maybe not! Let's face it, part of the appeal of pole dancing for many people is the opportunity to express their sexy side. Which is great! But let's take one thing at a time. Slithering around your pole in a super sexy outfit may well be something you aspire to, but as a new pole dancer, comfort will get you where you want to be.

Prioritizing comfortable clothing - whatever that looks like for you - will allow you to focus on what you're learning, rather than on adjusting your clothing or being preoccupied with making sure it stays put. Being comfortable also means you can move easily, and that you don't have to worry about things like making sure any laces stay tied up or that "the girls" don't pop out.

beginner pole dancer giving thumbs up

2 - Get a Grip

  • No, grip aids are not cheating! Professional athletes, no matter what their sport, often make use of rosin, tape or grip gloves to help reduce or prevent slipping. 

  • Golf, gymnastics, and tennis are just a few examples of the many sports that employ grip aids, and now we can add pole dancing to the list. Using these products can build your confidence and increase safety, since a better grip means you're more in control.

  • Keep in mind that the goal of using a grip aid in pole dancing is to prevent slipping and to allow you to hold on to the pole more easily, without bringing things to a standstill. In other words, you want to feel like you have a solid grip, but not so much that you can't execute a spin, or change your grip on the pole when you need to. 

  • Depending on your personal perspiration profile, you'll likely find that some grip products work better than others. So feel free to experiment with different products until you find the one that works for you.

  • P.S. If you're not sure where to start, you can check out various pole dancing grip products here.
    • assorted pole dance grip products

    3 - Warm Up

  • This is another of those pole dancing for beginners tips that may seem obvious, but Your Pole Pal knows all too well that when you're itching to get on that pole, it's easy to talk yourself out of a proper warm up. 

  • But warming up really does help prevent injury and it's an important habit for beginners to get into from the get go. And it's not rocket science! Warming up just means starting out with gentle movement and gradually building things up to prepare your body for the workout to come.

  • An easy method is to have two songs ready to go at the beginning of your practice session, and then spend those two songs on a warm up: start out with a slow and easy improvised flow, and gradually increase the range of motion and the energy level of your movements. Once you've started to break a sweat and you feel loose and limber, you can feel confident that you're ready to start your training session.
    • beginner pole dancer warming up

    4 - Focus on the Basics


  • As a beginner, you may be impatient to get on with the more advanced moves that inspired you to take up pole dancing in the first place. But don't try to do too much too soon, otherwise you may find yourself sidelined with injuries before you've even really started. 

  • Your Pole Pal can't say it enough: it really is important to start with the basics and to master them in order to lay a solid foundation. This includes learning the different grips, some floor based turns, and some of the simpler spins. 

  • With confidence in your abilities, along with the improvements in strength and flexibility that come with regular practice, you'll be well-equipped to gradually work your way up to more advanced and complex moves.
    • pole dance teacher helping student with basics of spins

    5 - Practice Those Transitions

  • Smooth transitions improve your fluidity and grace on the pole, ensuring that even the most basic moves look polished and professional. Remember, it's not just about executing the move, but about doing it well. 

  • When you can start and finish a move smoothly through the use of graceful transitions, you up-level even the most basic pole dancing tricks. So spend some time each session working on transitioning between moves, as well as on the moves themselves.
    • pole dancer practicing transitions

    6 - Stretch, Stretch, Stretch!

  • Of all the beginner pole dancing tips, this one ranks among the most important. It's not strictly for beginners, but if you cultivate the habit of stretching from the beginning of your pole journey, you'll be doing yourself a huge favor. 

  • Your Pole Pal understands that it's not always possible to devote a lot of time to stretching, but even a few quick stretches after a pole session can help to reduce soreness and prevent injury. And stretching while you're still warm is the best way to work on your flexibility, since warm muscles lengthen much more easily than when you're cold.

  • Pro pole dancing tip: dedicate some time every week to focusing on flexibility stretching. Yes, stretching is important to injury prevention, but for pole dancers who aspire to master those advanced moves, building flexibility is just as important as building strength.

    • via GIPHY

    Whether you're a beginner or an experienced pole dancer, there are always ways to improve your skills and take your performance to the next level. For beginners who want to make solid progress, incorporating one or more of these suggestions into your training routine can help you reach your pole dancing goals sooner. Why not pick just one of these tips for pole dancing to start with today? Often, it's the small changes that make a BIG difference!

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