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What To Expect In Your First Pole Dancing Lesson

Updated: Oct 12

The first lesson is more of a placement and get to know one another session where you’re evaluated on your strength level and skill set and introduced to the wonderful world of pole dancing.


Before your lesson begins you will be required to wash your hands or apply hand sanitizer before entry, then your temperature will be taken. The lessons starts with a warm-up, expect to do a fun dance and exercise routine. The warm up includes strengthening and stretching exercises like hipcircles, windwills, steam engines, high knees, squats, standing crunches and arm circles. You shouldn’t be ashamed if you don't know any of these exercises or can’t do any of the moves at first. This is the purpose of the exercise, to help you loosen up and to get you stronger so you can hold yourself up on the pole.


You’ll be taught basic fundamentals, spins, tricks and transitions suitable for beginners. The moves will be demonstrated for you to copy, and broken down into components that are easy to understand and follow.


Stay focused as it can get confusing during your first try. Don’t get frustrated as you will be assisted every step of the way.


After your lesson, you’ll have a cool down period to give your muscles ample time to rest and recover.


For those who do have pole experience your lesson will progress in the same manner except you will cover things based on your level and skill set.


Remember this is a private lesson, it will be customized to your pace and learning style, therefore allowing you to learn exactly what you want with undivided attention, helpful feedback and specific techniques to help you gain skill and confidence.


Mental Preparation


There will be times that you’ll think of giving up, especially if you can’t perform a move after trying it a number of times. Don’t expect to perfect a move right away. Learning takes time and having a positive attitude can push you past your limits.


Avoid comparing yourself to your instructor or others you may know who are progressing faster than you are. Focus on yourself and keep improving until you get things right. Comparing yourself won’t help in your progress.



Clothes And Accessories


Just like going to school, you should come to your lesson in proper attire. Wearing the appropriate clothes will make it easier for you to move and even prevent you from getting injured.


What To Wear:


Shorts made of breathable fabric that lets you move freely is highly recommended. It’s better if it’s above the knee and not below such as yoga pants or tights.


For your top, a sleeveless shirt will do. For women, a sports bra is a must. Although it’s unavoidable to get more skin exposed while pole dancing, you don’t have to show everything you have. Wear what’s comfortable for you so you can enjoy your lesson more.


Legwarmers are optional. You can also invest in a pair of kneepads for your later session as there will be a lot of floor work to be done as you progress.


If you have a long hair, tie it back and keep it from obstructing your eyes. You don’t have to style it to look glamorous on your first day. Treat this day as if you’re going to a gym to sweat.


What Not To Wear:


Wearing heels and Pleasers are okay for those who have mastered the basics. But for first-timers, going barefoot is recommended.


Skip on wearing accessories and pieces of jewelry. These may scratch the pole, cause distractions, restrict your movements while dancing or cause injury.


Skincare Products:


Antiperspirants, deodorants, and grip aids are the only products you can apply to your body. However traditional deodorants are not pole friendly. Poledorant, Natural Pole Friendly Deodorant, is highly recommended. Do not apply lotions, oils or moisturizers as these will make your body slippery, preventing you from gripping the pole properly. The same goes for body glitters, sun creams, and false tans.


Other Things You Need To Bring:


Don’t forget to bring a water bottle, you’ll get thirsty during the workout. Healthy post-workout snacks are good to have to keep your energy up after your lesson.


Bring your own yoga mat and towel, you will be sweating alot from your workout.


Things To Remember


Be On Time


Do not arrive early or late in respect to other student appointments.


Your lesson will be automatically canceled if you are more than 15 minutes late and you will have to schedule another session.


Clean The Pole


Your pole will be cleaned before you use it and ready to go for your lesson.


Bring your own hand towel and spray bottle filled with alcohol to clean your pole and after your session and in between each use.



Respect Your Session


Keep your phone away and focus on your lesson. Listen to every bit of information.


Don't stop to pose and take pictures of yourself during your lesson. You will have a few minutes at the end to do so.


Be Proactive


As a beginner, it is expected to have a lot of questions. If you don’t understand something, don’t be afraid to ask.



Get Some Rest


After your lesson, your body will be sore and ache for a couple of days. This is normal and beneficial to your body. This means your muscles are getting stronger from the workout.

Give yourself a rest, drink lots of water, and eat fruits and vegetables. Go easy on your muscles to give them time to recover.


Other Ways To Learn


If you’re uncomfortable or too shy to attend a private lesson, you can still learn pole dancing through our instructional videos within Aerial Fit lab Online Community.


We have tons of video tutorials with audio and written instruction and our online coaching program is specifically designed to give you tips and advice throughout your pole dancing journey. Don’t forget to subscribe to our mailing list to get up-to-date whenever we post new content on the site.

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