What To Expect In Your First Beginner Pole Dancing Class (And Why You'll Fall In Love With It)

In this article:

• What to wear
• What to bring
• How to mentally prep for class
• What to expect in the class
• How you might feel during and after the class
• Common pole fears
• Studio etiquette
• Some extra tips

So, you’ve signed up for your first ever beginner pole dancing class 一 YAY! Whether you have been watching pole dancing reels for months or just spontaneously booked on the spot, stepping into a pole studio for the first time can feel equally exciting and a little intimidating.

Every seasoned pole dancer started exactly where you are… unsure of what to wear, worried they’d be “unfit,” and nervous about looking silly (SPOILER ALERT: you are going to do some amazing things!)

We are here to support your pole journey from the very beginning. We offer more than just functional, sexy, and secure pole wear. We’re also here with tips, tools, and encouragement to help you feel confident in every step of your pole journey.

Here’s everything you need to know before your first pole dancing class. We willl cover what to wear, how you might feel afterwards, and everything in between so you can walk in prepared and walk out feeling empowered.

 

1. What to Wear to Your First Pole Class

Pole dancing is a sport that requires skin exposure for grip in order to execute tricks efficiently and safely - this means you’ll want to wear fitted clothing (loose clothing can sometimes get twisted onto the pole as you spin) that exposes areas like your legs, torso and arms. 

A pair of pole shorts and a secure, supportive sports bra or crop top are usually perfect for beginners. If your class includes floorwork choreography or exotic dance movements, consider adding protective knee pads like our Tatiana Active Ultimate Dance Knee Pads that are designed specifically for the sport of pole to ensure you minimise the risk of getting knee inflammations, bruising or tissue damage.

If you are unsure, check your studio’s class type:

• If you are doing a pole dance choreography class - you may be able to get away with leggings or a long sleeve (just check with your pole teacher if you require skin grip)
• If you are doing a beginner pole tricks class, we recommend something with skin exposure.

Pro tip: Avoid lotions or oils on the day off your class. They make your skin slippery and reduce grip on the pole.

 

2. What to Bring

Keep it simple! Most beginners bring:

• A water bottle (since you'll be sweating a lot!)
• A towel
• Grip aid (optional as your instructor might lend some)
• Knee pads if you're doing a dance class

And lastly, the most important thing to bring? An open mind. Pole dancing is all about pushing past your comfort zone in the most fun and freeing way. You might surprise yourself at what feels unfamiliar at first can quickly become something you absolutely love. 

3. How to Mentally Prep for Class

Pole is not just a physical workout, it is a mental game too. It’s totally normal to feel nervous or self-conscious in your first class. Just remind yourself: no one is watching you the way you think they are. Everyone is focused on their own journey, and in the pole community, we celebrate every win whether that is big or small.

Let go of expectations and comparisons. Your goal is not to “be good.” It is to try, feel, and have fun. Strength, grace, and confidence all come in time and with practice.

 

4. What the Class Will Actually Be Like

Most beginner classes follow a similar flow:

• A warm-up to get your body moving, blood flowing and joints prepped
• Some conditioning drills to start building pole strength
• Learning basic spins, holds, or transitions on the pole
• Sometimes a touch of choreography or freestyle to pull all your learnings together
• A cool-down stretch to wrap things up

But you’re probably thinking.. What will the vibe be like? You can expect a lot of laughs, some awkward moments, and a very supportive vibe! The studios are likely to encourage a bonded, body-positive community where cheering each other on is the standard.

 

5. How You Might Feel During & After Class

During class, expect to feel:

• A little awkward but that is totally normal! Pole dancing (or pole fitness) is not supposed to be easy and is a sport that requires you to move in ways that are incredibly different to other sports.
• Surprised at how much you can do
• Totally wowed by others (and yourself, too)

After class, you might notice:

• Some muscles in places you didn’t know existed
• Some bruises, again, totally normal! They are like little badges of honor in pole as your skin needs to get used to gripping the pole. Your skin eventually becomes ‘conditioned’ and the bruises don’t appear as frequently.
• A feeling of being completely energized and empowered (and most likely addicted!)

 

6. Common Pole Fears

Now, let’s bust a few myths real quick:

“I’m not strong enough.”

You don’t need to be! Strength builds class by class. Everyone starts somewhere and you will be surprised at how quickly your body adapts each week - small progresses such as being able to hold up your body weight for 1-2 seconds is an incredible achievement.. 

“I’m not flexible.”

Most of us aren’t. That is what warm-ups, cool downs, and stretching classes are for. Flexibility is not a requirement in starting your pole journey, it is something you build through pole. Sometimes you won’t even notice your progress 一 you’ll be surprised at how your mobile your body will slowly become (and with the right instructor!).

“Everyone will be better than me.”

Not true! Pole is full of people of all levels, cheering each other on. Truth is, you should already be proud of yourself. Your body is already enough. It got you to class and that is a huge win in itself. Never compare yourself to others in the class as some may have a gymnastics or ballet background that you don’t know about.

“I don’t want to dress sexy and wear high heels”

You never have to and it’s never mandatory! Some of the best pole dancers never wear high heels and choose to wear the baggiest t-shirts for the pole training sessions.

7. Studio Etiquette

Pole studios are generally relaxed but respectful spaces. Here are few things to keep in mind:

• Arrive early to help your instructor start on time
• Don’t film others without asking
• Listen to your instructor whilst they are speaking and refrain from asking questions until the end of their explanation
• Don’t distract others (or the instructor) especially whilst your instructor is doing a demonstration
• Ask the instructor before turning on/off the heating/airconditionig - some students may not perform as well when the temperature is too hot/cold. Try to compromise and switch poles with another student if you need to.
• Always wipe down your poles after use for hygiene
• Cheer your classmates on, support is everything!

And most importantly, be kind to yourself and others. There is no room for ego here, only growth.

8. Some Extra Tips to Get the Most Out of Your First Pole Class

• Come early and introduce yourself (this can also help you be mentally prepared for the class by being familiar in your surroundings)
• Wear something that makes you feel confident 
• Don’t be shy to ask questions 一 your instructor wants to help.
• Film your progress so you can see how far you have come
• Always ‘remain a student’ and keep learning from pole instructors within your home pole studio, online learning platforms and other studios. There are so many incredible pole instructors around the globe that all offer something unique.
• Invest in quality knee pads if you plan to do pole dance choreography classes - don’t make the mistake and purchase cheap foam/padding that deflate or tear after a year’s worth of classes
• Lastly, do NOT forget to have fun! Don’t compare yourself to anyone as each student has their own journey too. 

Your first pole dancing class won’t be perfect but it will be powerful. It might push you out of your comfort zone, but it will also pull you into a community of strong, creative, and like minded people.

You will be amazed and proud of what your body can do each week. 

Here at Tatiana Active, we aim to give back and support you where we can.

Check out our Beginner Pole Tutorials on YouTube. As you progress throughout the term, you can watch these short videos to help aid your understanding of core movements or tricks required to build a solid foundation.

These tutorials have been filmed with one of the most respectable pole instructors - Cheyenne (who is also the owner of Just Pole Fitness) who work closely with to provide educational pole content. She has been able to build an incredibly tight knit community at Just Pole Fitness with her unwavering knowledge and experience of pole dance, tricks, flexibility and strength training.

Cheyenne has a sound understanding of not just pole tricks or pole dancing but it's surrounding elements for a holistic training approach e.g. mobility training, strength training, mobility training, flexibility training etc. This allows our tutorials to be incredible comprehensive.

Ready to fall in love with pole? You are already halfway there ;)