Why You Don’t Need to be Strong Before Starting Pole
Michelle Qubrosi
13th January 2024
No upper body strength, no problem!
‘I’ll start pole when I’m strong enough….’
‘I’ll go to the gym first to prep my body for pole…’
‘You need to be strong for that to pull yourself up like that…’
These are common phrases that we hear from people wanting to start pole, but let’s clear the air right now. You don’t need to be strong to start pole dancing. Many people shy away from trying pole dance because they believe they lack the necessary strength to perform the moves. However, as pole dancers of many years, we know this sentiment simply isn’t true, and in this blog, we’ll explore why strength is not a prerequisite for pole dance and how anyone can enjoy and excel in this dynamic and empowering art form.
Dispelling the Myth
While it’s true that the more challenging moves in pole dancing do require some degree of upper body strength, it’s a myth that you need to be already strong to participate, especially when you begin. In reality, pole dancing is an incredibly adaptable artform that can be modified to accommodate individuals of all fitness levels, body types and abilities. And over time with progressive training, any pole dance student can build up their strength to be able to conquer elite level strength moves, regardless of their initial strength levels when first beginning. Effectively pole dance will help get you strong, you do not need to be strong to begin. Which takes us to our next point…
Build Strength Through Practice
Pole dancing is an excellent way to build upper body strength gradually over time. As you practice and progress in your pole journey, you’ll gradually develop strength in muscles all over your body. It really is an all over workout! Many beginners are surprised to discover how quickly their strength improves with consistent practice and dedication. Pole dance moves are often designed to engage multiple muscle groups simultaneously, building strength, flexibility, and endurance. So don’t wait to get strong to start pole, get strong by doing pole!
Maximise Strength with Technique
One of the keys to success in pole dancing is mastering efficient technique. Rather than relying solely on brute strength, pole dancers use efficient technique, working to maximise leverage, and momentum to execute moves well. Learning how to engage the right muscles, distribute weight effectively, and maintain proper body alignment can make even the most challenging pole moves feel more accessible. By focusing on technique when starting rather than sheer strength, individuals can progress quickly and safely in their pole practice.
Use a Progressive Training Approach
A progressive training approach is essential for all individuals who are new to pole dancing. The easiest way to build strength is through the conditioning drills pole dance instructors often incorporate into their classes to help students gradually build the necessary strength and stamina. As students become more proficient, they are progressed to more challenging combos and drills, building upon their existing strength and skills. So, when starting pole, don’t expect to be a natural and master every move straight away. With time, practice and good old-fashioned conditioning you’ll get there. And the hard work makes the achievement even sweeter when you get it!
All bodies are welcome here!
One of the most beautiful aspects of pole dancing is its inclusivity and accessibility. Pole studios welcome individuals of all ages, genders, fitness levels, and body types, creating a supportive and empowering environment where everyone can feel comfortable and confident. Whether you’re a beginner with little upper body strength or an experienced athlete looking for a new challenge, there’s a place for you in the pole dance community.
So as you can see, the myth that “I can’t do pole, I have no upper body strength” is just that. A myth. And it’s a sad one that discourages many people from exploring the exciting world of pole dancing. When in reality, pole dance is a versatile and inclusive sport that can be enjoyed by individuals of all fitness levels and body types. And anyone can discover the joy, strength, and empowerment that pole dance has to offer. So don’t let misconceptions hold you back—get yourself to a pole studio, give it a try, and discover what you’re truly capable of!
– Michelle Qubrosi
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