Everything you need to know before starting pole dancing at home

Everything you need to know before starting pole dancing at home

Thinking about starting pole dancing lessons at home? Eager to learn new moves and tricks? We got you covered! Check out, what you should know or consider before entering the world of pole dancing at home!

1. Obviously, you will need a pole and some space

You can start training at home (most of the dancing poles are portable, easy to install, and do not require drilling or permanent fixing).

There are a lot of options to choose from different brands, types, diameters, and finishes.

Bear in mind, that there are many dance poles on Amazon or eBay that ARE NOT safe.

HERE is everything about choosing the right pole for you. 

2. What to wear

If you are going to practice pole fitness (all complete beginner section) you will need to show a bit of skin in order to grip the pole. You won’t be able to sit on the pole with leggings, not at the beginning of your practice at least.

There are plenty of fancy pole wear brands, but a simple sports bra and shorts will be absolutely fine.

For Exotic Pole Dancing, it really depends on the moves you are going to practice. Most of the time, especially in the beginning, we are going to be dancing mainly around the pole, so if you don’t like to reveal too much, a comfortable top and leggings will be fine. Of course, you can wear something sexy if you like! Whatever makes you feel good.

Barefoot, socks, or shoes?

  • When it comes to Pole Fitness, the safest option is to start barefoot.  Also, sometimes you will need to grip the pole with your feet. 
  • Exotic Pole – I recommend starting with thick socks, even two pairs (they will allow you to slide your feet on the floor to create fluid transitions just like in pole dancing shoes).
  • And, of course, when you are a bit more comfortable around the pole, Pole Dancing Shoes which are so much fun.

HERE is all the information you need to choose the best pole dancing shoes for you.

3. What else do you need to start pole dancing at home?


Exotic Pole Dancing consists of many moves performed on the floor, so you will need a pair of kneepads or thick leg-warmers to protect your knees. You don’t have to spend a fortune, you can make your own knee pads! I will explain how in the new blog post soon.

Optional, but useful accessories for pole dancers:

  • Grip-aids – they are fairly cheap and will seriously help you.
  • Yoga/exercise mat – not essential, but will make your warm-ups and stretching much more comfortable.
  • Later, for any upside-down moves, you will also need a crash mat.

And some completely optional stuff. Not necessary, unless you want to treat yourself.

Wristbands, pole dancing socks, ankle protectors, all range of fancy pole wear, gloves, pole warmers, pole cleaners, and many more.

4. Safety first

Apart from using a pole of a reputable brand and making sure it is correctly installed, we need to remember a few things:

  • ALWAYS warm up before and perform some light stretching after your pole-dancing workout.
  • DO NOT USE ANY LOTIONS, CREAMS, OR BODY OILS BEFORE POLE DANCING. This can be very dangerous, not only for you, but also for anyone else using the same equipment.
  • Always use a crash-mat or/and have someone to spot when trying new, more advanced moves, especially the upside-down ones.

5. What to expect

  • Muscles Soreness in your arms, abs, and your back. A simple climb or a pole sit is a high-intensity workout! But as you get stronger and stronger, it will only get better. Your hands can be sore too.
  • Bruising might occur, especially in the beginning. Friction, when your skin makes contact with the pole, leaves a reddish mark, a pole burn, commonly known as a pole kiss. With time, your body will get used to it and bruises won’t appear anymore.


Don’t worry if you struggle with simple moves! It’s all not as easy as it looks, especially in the beginning. Can’t lift yourself up? Can’t hold onto the pole? Not able to climb, invert or grip? We’ve all been there.

Give yourself some time and enjoy the journey!

Happy polling 🙂

If you find this guide useful, please don’t forget to share!

fitness app 2020-10-02 11:00:51

Thanks for Sharing this wonderful pole dancing techniques at home. I am very excited to learn pole dancing nowadays. Keep sharing kind of valuable pole fitness tips.

Always consult your physician before beginning any exercise program. Injuries of all types can occur when participating in exercise, physical fitness and training programs. By performing any fitness exercises, you are performing them at your own risk. Exotic Dance Academy will not be responsible or liable for any injury, loss, damages or harm any person sustain as a result of the fitness program, online fitness videos, or information shared on the website. Pole dancing is not suitable for those who have or are suffering from any physical ailment such as back, neck, muscular injuries or other related medical problems. Pole dancing is also not suitable for pregnant women and those under age 18. This content, information, videos, audio and training manuals offered and made available on this website are for informational purposes only. Use this information at your own risk.

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