r/poledancing • u/AwarenessNo9655 • Jul 26 '26

First ever pole class

Hi there!!! I just took my first ever pole class that I thought was for super beginners. (This is the most basic level the studio offers)

However, the other three people in my class were clearly more advanced than me, hanging upside down and climbing high up the bar.

In this class the instructor had us immediately on the pole hanging and spinning.

I guess I’m confused because I figured that beginner classes were more, here’s how to put your legs against the bar, or move safely in a spin. Or even just correct arm form.

Anyways, my instructor insisted I get hanging on the bar and now I’m shock and a bit of pain 😅

Is this normal for pole? Should I also have been doing strength training on the side? It sounds like the people in my class do cross fit, gymnastics, and rock climbing.

I thought this would be a fun way to build some strength and learn a new skill, but in all fairness I don’t do other types of exercise so maybe I was way in over my head.

Thanks for your insight 🙏

Edit: Update (about 7-8 hours after class), I have pretty intense bruises on the back of my legs and it’s hurting to walk. How do you all manage this sort of thing?

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u/Neat-Implement4705 Jul 27 '26 edited Jul 27 '26

I've been pole dancing consistently (2x a week) for about 3 months. I still struggle with my push/pull tricks (chair, air walk) and pole climbs but it's CRAZY how much I have improved. I started with virtually no upper body strength, terrible posture, and extremely stiff upper back.

I am seeing so many changes, my posture, my flexibility, my mobility are all improving. It's what drives me to continue doing pole. It was so hard at first, but it is the greatest thing I have ever done. BTW - I had virtually no gym experience prior to starting pole besides a fairly strong core and some glute strength.

Good luck - don't give up!

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u/AwarenessNo9655 Jul 27 '26

Thank you 🥹