A Beginner’s Guide to Pole Fitness

A Beginner’s Guide to Pole Fitness

We often hear WodBottom fans tell us that they love wearing our shorties and bras while on the pole. That got us thinking: should more women be getting involved with pole fitness? How is pole dancing different from other workouts? And what can pole fitness do for our bodies and our minds?

What is Pole Fitness?

Derived from pole dancing, pole fitness is a unique workout that combines dance and gymnastics on a vertical pole. Every workout is different, but each requires stamina, strength, flexibility, and coordination.

Pole dancing isn’t anything new. Before it emerged as an exotic dance form, the pole was popular with acrobats as far back as the 12th century. Over the centuries, athletes and entertainers continued training and performing on a pole.

It wasn’t until the 1920s that exotic dancing combined with pole fitness to create the sensual routines we often associated with the pole in recent decades. However, around the turn of the millennium, more and more women began turning to pole dancing not as an exotic expression but as an art form and an exercise routine. Pole fitness has become widely recognized for its physical benefits. There are even several competitive leagues dedicated to pole, with some suggesting it might become an Olympic sport in the future.

The Benefits of Pole Fitness

If you’re looking for a workout that hits every muscle in your body, pole fitness is the way to go. While many workouts only focus on one or two muscle groups at a time, pole fitness works everything: upper body, core, legs, shoulders, and back. Using only your body weight for resistance, you can get exceptional results – and you’ll never get bored!

Besides being a full-body workout, pole fitness also trains your endurance and flexibility. Think of it as a dance class that kicks it up a notch with some inverted pull-ups and some sideways crunches, all while wearing high heels (or going barefoot – both are perfectly okay).

While pole fitness will work nearly every muscle in your body, that’s nothing compared to what it does to your mind. It’s super sexy, which is why pole fitness enthusiasts say pole dancing is empowering, freeing, and confidence-boosting. Many women also tout the female bonding that comes with pole fitness classes. There’s an incredible sisterhood that comes with practicing pole with other women. There’s no judgment, just a lot of encouragement and fun!

How to Get Started

Anyone can do pole fitness! Whether you’re already an athlete or just getting started on your fitness journey, you can benefit from the pole. Some athletes even add pole into their weekly fitness routines to target different muscle groups and increase flexibility.

Because of its increasing popularity, pole fitness is available in just about every city across America. Group pole classes are popping up in fitness centers everywhere. A simple Google search will reveal pole fitness classes near you, nearly all of which cater to beginners.

Before your first class, check with your instructor regarding what to wear, what NOT to wear, and what skincare items to avoid. Most pole fitness instructors recommend booty shorts, a sports bra, a tank top, and possibly leggings or a hooded top, just in case it’s cold. You should also avoid using lotion on your skin as it will make gripping the bar much more difficult.


Taking on pole fitness might feel intimidating at first. But as many of our WodBottom ladies can attest, pole fitness is an empowering way to get fit, have fun, and make some new friends along the way.

Do YOU love pole fitness? We want to hear about it! Tell us why you love pole, what it’s done for you, or share your tips and tricks in the comments below.

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