A lot of us asked the same question when we first started; how do I get stronger for pole dancing? And some of us may have even put off joining until we’d built up some upper body strength first. But you know what phrase we hear tossed around more than anything? God, I wish I’d started sooner.
If you’re interested in starting pole dancing and are curious about how to get stronger for it, the answer is simple yet extremely effective. Just get started!
There’s no better way to build up your strength than attending the classes themselves. Don’t waste time trying to prepare your body beforehand, there’s no need. That would be like wanting to move to Italy but waiting till your fluent in the language first. What’s the point in that? You’ll learn much faster and have ten times more fun being in the environment and pole dancing is no different. It’s a unique style of movement which branches out into various different forms. Whether you’re into tricks and shapes, contemporary dance, heels flow, stripper style ect, every avenue of pole dancing comes with its own skill set which will strengthen you physically and with all those released endorphins, mentally too. It will work your upper and lower body muscles, core, cardiovascular fitness and even your ankle muscles if you decide to dance in heels. The best part is that you’ll be having too much fun to even notice you’re doing a full body workout.
If you’ve been pole dancing for a while and are looking for ways to enhance your progress then this article is the one for you as we’ll be breaking down some of our best tips, including advice from our very own PJ ambassadors, on how to take your training to the next level. We’ll be covering topics on:
Conditioning
Benefits of cross training
Stretching
Fuelling a strong body
Sleep and hydration
Rest and rehabilitation
It’s no secret that pole dancing is hard work, it takes drive, patience and dedication but incorporating just a couple of the following practices into your routine could make all the difference for improving your strength and ability. Remember to be patient with yourself, nothing is perfected overnight and we all progress at different speeds. Just focus on yourself, your own journey and most importantly have fun along the way!
Conditioning For The Pole
As with any practice you want to implement into your lifestyle, consistency is key. If you make it a habit to show up to weekly pole classes, you’re already laying a great foundation for building strength. Even if you’re not nailing a new move every single class or feel less energised then you did the week before, training routinely is guaranteed to make you stronger in the long run. So, we recommend you find a day of the week, even just an afternoon or morning and designate that as your pole time. You’ll hopefully find this a great opportunity to shut off from work and responsibilities and allow yourself time to focus on something you love doing because it makes you feel good.
As well as staying consistent, incorporating conditioning into your training regime will be hugely beneficial to your progress, especially once you start inverting and practicing moves up the pole. Our team of ambassadors all agree this is what fundamentally changed the game for them on their own pole journeys. By squeezing in just one session of conditioning a week alongside your pole classes, you’ll notice improvements in your strength and ability much faster. They’ll also do wonders for your form and technique meaning you’re less likely to obtain an injury. A lot of times dancers can get into a move no problem but hurt themselves coming out of it due to lack of good form. Rather than jumping or awkwardly scrambling off the pole, try to remain controlled and to keep your core engaged. If you’re unsure, always ask your instructor the best way to safely get back to the ground. A strong and purposeful dismount is just as important as the entry and let’s be honest, looks far more impressive.
There are so many different exercises out there which can strengthen your body and whilst it’s great to have variation it can also feel a tad overwhelming. Try breaking it down into different muscle groups and have one or two exercises up your sleeve which will target each area. It can help to have specific goals in mind, for example if you’re looking to achieve a strong deadlift invert, exercises which target your lower abs and quads will be the most beneficial. n you’ve got to walk past a 45mm steel pole every day on your way to the bathroom. ‘By having a house pole I could repeat the conditioning exercises I learnt in class, building a stable “strength bank”.’ It can be a blessing for those who don’t have time to travel to the studio two or three times a week and also a cheaper alternative in the long run. But this isn’t always an accessible option for everyone. Fear not though, there are a multitude of ways to train your muscles for dancing with or without a pole. Strength conditioning can look different for everyone, some may use a pole, others use equipment in the gym and some utilise their own body weight at home. So really there are no excuses. Sorry if you thought you were getting off the hook there. Whatever way you choose to train, make sure you tailor it to suit you and your lifestyle because at the end of the day that’s how you’ll stay consistent.
Believe it or not, conditioning doesn’t have to be a chore, remember these workouts should be challenging but enjoyable otherwise, what’s the point? For me personally I try to integrate strength training into my pole warm up. Practicing combos is a great way to work on your cardiovascular fitness, especially when up the pole. Set yourself a challenge and time how long you can continuously transition between moves without stopping. Try this once a week and witness your progress! Using a timer with a sequence of drills is another affective way to structure your conditioning and will help keep you motivated. Want to try training reps and drills but don’t know how to structure it?
Pole dancing without grip aid is a great way to improve your hand strength but there are also benefits to utilising it now and then. Training with products like Girlie Grip, Griptinite, Xdry etc will allow you to focus on your engagement and form, without having to worry about sliding down the pole. In the summer heat especially, conditioning can often feel like you’re fighting a losing battle but with these sweat absorbing chalks you’ll be able to squeeze in one or two extra reps!
If you’re ever feeling disillusioned when it comes to conditioning, have a browse on YouTube, there are countless tutorial videos out there for both on and off the pole exercises which should inspire you. .
Cross training For The Pole
Our next tip on how to increase your strength is to take up cross training i.e adding another form of activity to your regime that compliments and supports what you already do. Cross training has been proven to have significant benefits including injury prevention, improved mobility, stability, motivation and general fitness. It allows you to work other muscles which your core form of training may not target resulting in an overall stronger and more balanced body. Implementing variety into your schedule can help keep your pole training fun and fulfilling whilst teaching your body to adapt to different styles of movement.
Whether it’s running, weightlifting, climbing, cycling, swimming, yoga or whatever else, by combining it alongside your pole sessions, you will see massive improvements in your strength. Who says you can only have one hobby, right?
Rest and rehab
This next piece of advice may seem counterproductive but believe us when we say it’s fundamental to any sport or form of training. Make sure you’re taking rest days, and when I say rest days, I don’t mean just replacing pole class with a body HITT session instead, I mean REST. During exercise, especially something as strenuous as pole, the muscle tissue in the body stretches and produces microscopic tears (perfectly normal don’t worry!) This explains why you may feel a tad stiff and tender the next day. But by taking rest days, you allow cells called fibroblasts to repair and grow those muscles resulting in a stronger body and mind overall. If you’re a fanatic for staying active, this may feel like a difficult practice to adapt to but taking a day off exercise doesn’t mean you have to sit on the sofa all day. You can always have an active rest day by going for a long walk or practicing some light stretching at home. Training 7 days a week when your sore and fatigued will not only slow down your progress but will also leave you more susceptible to injury. Training 1-2 times a week, fully rested and energised will always be more productive than the latter.
When it comes to pole, it’s not just your muscles that require weekly relief but also your skin. Pole dancers literally defy gravity using only their skin to grip onto the pole so it makes sense to let it breathe once and while. You can promote your skin’s health and recovery with a number of our Grip and Glow aftercare products. These arnica gels and infused body scrubs are bursting with natural ingredients which work to revitalise and soothe any bruising or inflammation left after an intense session.
Stretching
Whether you do partake in strenuous activity or not, stretching daily is recommended for everyone to improve general mobility and blood circulation. For something that takes only 10-15 minutes a day, the benefits of it are colossal! It improves your posture, prevents injury, increases range of motion in your joints and muscles, helps reduce stress and much more. The further you advance with pole the more you’ll discover being that touch bit more flexible a blessing.
Getting uber bendy doesn’t happen overnight though, it takes time and consistency and at first it may be difficult to notice any progress but trust us the process will be worth it. Try taking progress pics at the start, even if you think you look stiff or can’t quite grab your foot in that ballerina position, you’ll be thankful for them later when they prove to you how far you’ve come. You can help yourself along the way using elastic bands like our Lunalae rubber training resistance band from our accessories collection. Alternatively, you can help turn stretch practice into a fun game with our Enviro co. flexibility training dice.
Eat, sleep, drink repeat
Before you roll your eyes at us for stating the obvious, it has to be said that hydrating, eating enough food and getting plenty shut eye are crucial for a functioning and energised body, even more so when your goal is to build strength. Too many times, we see dancers get so enthralled and wrapped up in learning new moves and spins that they prioritise training over basic needs like quality sleep and low and behold, they end up burning themselves out. No matter how hard or frequently you train, if you’re not getting enough sleep, you may find your progression coming to a standstill or even depleting. Apart from the fact you won’t have the energy to train efficiently the next day, without quality sleep your muscles will be missing out on crucial growth and repair hormones released during the non-R.E.M stage of your sleep cycle. Not to mention you’ll just be in a bad mood and that’s no fun for anyone. We won’t bore you too much with the scientific details but to put it simply, getting those 7-9 hours of sleep a night will gear you up for a better day, rejuvenate and restore your body and support your mental health. So maybe it’s time to skip that afternoon coffee and stop scrolling through Instagram reels till the late hours.
Drinking water and eating well are also crucial for keeping your energy and mood levels up. Make sure to take a reusable water bottle with you wherever you go to ensure your sipping enough throughout the day. You can stay hydrated whilst reminding everyone you’re a super cool pole dancer with one of our brand-new Pole Junkie personalised water bottles! Make sure you’re eating enough of the right food to help fuel a strong body, not to say that there are inherently good or bad foods but eating balanced meals with plenty protein, carbohydrates, fibre and healthy fats will keep you full and energised for much longer as opposed to a diet consisting of mainly processed foods. Try to have a snack at least one hour before training to stop yourself feeling dizzy or fatigued during all that spinning and climbing.
Mind over matter to conquer the pole
Now, we are by no means claiming you need to follow every single one of these tips in order to become a stronger pole dancer. At the end of the day, pole dancing is about doing something you love and finding joy in movement, not about following a strict set of instructions.
The saying goes, everything in moderation and it’s absolutely true. Just incorporating one or two of our tips will make a world of difference to your pole strength without bringing a halt to your social life. No one has the ‘perfect’ routine and though consistency is important, let’s be realistic here, we all have off weeks. This is simply a result of being human, take the break and then get back to it. Continuing to show up for yourself that is strength in itself.
Gaining Strength for Pole Dancing: An In-Depth Guide
The question of how to get stronger for pole dancing resonates with many of us who were once beginners. Some might have delayed starting their pole journey, thinking they needed to build upper body strength first. However, a common realization among many is the wish they had embarked on their pole dancing journey earlier.
If you’re contemplating how to build your strength for pole dancing, the most straightforward and effective advice is to dive right in. Pole dancing classes themselves are the best method for developing your strength. Attempting to prepare your body in advance is unnecessary and akin to delaying a move to Italy until you’re fluent in Italian. Immersing yourself in the environment and practice of pole dancing, with its unique movement styles, whether you’re drawn to tricks, contemporary, heels flow, or stripper style, offers a comprehensive workout. This workout not only strengthens your upper and lower body, core, and cardiovascular system but also enhances your mental well-being through endorphin release. Even if you choose to dance in heels, you’ll be engaging and strengthening your ankle muscles without realizing you’re participating in a full-body workout due to the sheer enjoyment of the activity.
For those who have been pole dancing for some time and are looking to elevate their training, this article, with insights from our PJ ambassadors, will guide you on how to advance your strength and skills. We’ll explore conditioning, the advantages of cross-training, stretching, nourishing your body for strength, the importance of sleep and hydration, and the necessity of rest and rehabilitation.
Pole dancing demands commitment, patience, and dedication. By integrating a few of the practices we’re about to discuss into your routine, you could significantly enhance your strength and pole dancing capabilities. Remember, progress is personal and varies in pace. Focus on your journey, and let the joy of pole dancing guide you.
Conditioning for the pole
A consistent approach to your pole classes lays a solid foundation for building strength. Regular training, even without mastering a new move in every session or feeling as energized as the previous week, will strengthen you over time. As Kheanna Walker, one of our ambassadors, puts it, “Repetition is the mother of all skill.” Setting aside a specific day or part of your day for pole dancing can also serve as a mental break from work and responsibilities, allowing you to concentrate on something that brings you joy.
Conditioning is key to progress, especially as you begin inverting and executing moves higher up the pole. Our ambassadors unanimously agree that conditioning was a game-changer in their pole journeys. Incorporating just one conditioning session a week alongside your pole classes can lead to quicker improvements in strength and skill. Good conditioning practices can improve your form and technique, reducing the risk of injury.
Cross Training for the pole
Adding another form of physical activity that complements your pole training can significantly enhance your strength. Cross-training offers benefits such as injury prevention, increased mobility and stability, and overall fitness improvement. It allows you to engage muscles that pole dancing might not, leading to a more balanced and robust physique. Incorporating different types of movement into your routine can keep your pole training exciting and teach your body to adapt to various styles.
Rest and Rehabilitation Pole Recovery
Taking rest days is crucial in any training regimen. This doesn’t mean substituting pole class with another intense workout; it means genuine rest. Rest days allow your muscles to recover and grow, contributing to overall strength and wellness. For active individuals, consider engaging in light activities like walking or gentle stretching on rest days. Overtraining can hinder progress and increase the risk of injury, so listen to your body and give it the rest it needs.
Stretching For Pole Workout
Daily stretching is beneficial for everyone, not just those engaged in physical activities like pole dancing. Stretching enhances mobility, posture, and blood circulation, and can significantly improve your pole performance over time. Consistency is key to gaining flexibility, and while progress may seem slow, the long-term benefits are well worth the effort.
Nutrition, Hydration, and Sleep
Maintaining a balanced diet, staying hydrated, and getting adequate sleep are foundational to building strength and energy for pole dancing. These basic needs are often overlooked in the pursuit of training goals but are essential for optimal performance and recovery. Ensure you’re fueling your body with the right nutrients, drinking enough water, and prioritizing sleep to support your pole dancing journey.
Pole dancing is about finding joy and expressing yourself through movement. While following these tips can enhance your strength and performance, the primary goal is to enjoy the process. Embrace the journey, allow yourself to progress at your own pace, and celebrate the strength and confidence you gain along the way.
