How does pole dancing affect your body

7 surprising health benefits of pole dancing

While many overlooked the health benefits of pole dancing for years, they’ve recently come to the fore as associations with the practice have moved away from the strip club and into the studio.

Pole dancing has always required the same levels of athleticism, elegance and skill as gymnastics and ballet. It’s a great activity to get into if you want to reap the health and fitness gains and have more fun exercising than you could imagine. 

People all over the world are now discovering the health benefits of pole dancing, and here’s why. 


1. Increased strength

Pole dancing is a complete body workout. Even at beginner level, the moves are dynamic and engage multiple muscles at once. It’s little wonder, therefore, that so many personal trainers are embracing it.

Many pole dancing manoeuvres require you to lift and hold your own body weight, so it’s ideal for building strength in your back muscles, biceps, triceps, and forearms. Even if you come to a class without much upper body strength, you’ll soon build it up through pole dancing.

Here are some common pole dancing moves that help build upper body strength:

  • Climb
  • Spin
  • Fireman

Beyond upper body strength, pole dancing gives you strong core muscles. Your abdominals and lower back muscles are used to perform moves where you need to climb, lift your legs, or hold your weight.

These moves are perfect for improving core strength:

  • Tuck spin
  • Arms-only climb
  • Barbed wire

We weren’t kidding when we said pole dancing is a complete body workout. Initially, you might find that most moves depend on upper body and core strength. 

However, the grip for the more acrobatic intermediate manoeuvres comes from your legs. Sometimes, even without the assistance of your arms.

Try these moves for leg strength:

  • Pole-sit
  • Dragonfly
  • Rainbow

There are very few muscles you don’t use while pole dancing. The repetition involved in perfecting a manoeuvre means that by the time you nail it, you’ll be substantially stronger without even realising it.


2. Increased flexibility

Each of us is born with a full range of motion in our joints, but this is lost if we don’t use it regularly. In turn, our joints can feel stiff and our range of motion restricted. The good news is that you can condition your joints to restore flexibility—and pole dancing is perfect.

We’ve covered the importance of flexibility before. It’s about more than just being bendy—it also has practical health benefits.

When one part of our body is less mobile than it should be, other parts end up unnaturally compensating for it. 

This can lead to premature joint wear, poor posture, and even poor form for basic movements like walking or lifting. Poor form means more aching, cramping and increased risk of injury, which may result in chronic joint issues.

Given the twisting, stretching, and bending involved in pole dancing, you’re training your muscles and joints to be more flexible. You’re also improving your sense of balance and spatial awareness.

Some of the more advanced pole dancing techniques border on contortion but don’t panic. You’ll have massively increased your flexibility by the time you’re at that level.

Related: 9 best injury prevention exercises to improve performance


3. Cardiovascular health

According to WHO, adults aged 18–64 should complete at least 150-300 minutes of moderate-intensity aerobic exercise or 75–150 minutes of vigorous-intensity aerobic exercise per week. 

Hitting this benchmark reduces the likelihood of developing Type II Diabetes by 40%, heart disease by 35%, and certain cancers by 20%. It opens the door to countless additional health benefits.

Pole dancing is an ideal way to hit this weekly recommendation because it keeps your heart rate up and incorporates your whole body, even at beginner level.

Furthermore, pole dancing falls between moderate and intense physical activity comparable to aerobics or calisthenics.  

This means you don’t have to do it as long each week to reap the cardiovascular health benefits of pole dancing. Or, better still, you get a greater benefit for the same amount of time.

We spoke to Jaime Rangeley, a pole dancing instructor from The Pole Studio, who added:

“The beginning of each class has a cardio component to warm up the body and prepare it for exercise. In addition to that, we put together tricks, spins, and transition moves into combos to increase endurance. 

Other health benefits include increased strength and coordination as well as neurological benefits. Learning new movement has been proven to develop new neural pathways and help reduce the risk of dementia.”


4. Balance and coordination

Multiple studies show that developing balance and coordination is important for improving your overall quality of life, especially as you age. 

Despite this, both elements of health and fitness are largely overlooked.  

Good balance is the foundation of physical movement, as it keeps you upright and on your feet.

Coordinating that movement relies heavily on balance, as you will struggle to control a movement that doesn’t stem from a strong stance.  

The two go hand in hand, and training them has various health benefits, such as injury prevention and improved performance. Having greater control over your body is never bad and will certainly help you later in life. 

Pole dancing is one of the best activities you can do to train your balance and coordination. It relies heavily on both, as getting to grips with balancing your body against the pole is the first hurdle you’ll face. 

Coordinating your movements comes next; this is virtually impossible without first mastering balance. Once you get to this stage, you’re already making significant progress. 

You can’t complete this activity without having trained both to some degree, and then you’re well on your way to receiving these additional health benefits of pole dancing.  


5. Improved sleep quality

While scientists have yet to uncover the exact reasons behind their findings, multiple studies have found a link between regular aerobic exercise and improved sleep quality. 

Since pole dancing is an aerobic exercise that challenges multiple areas of your fitness, it’s a great activity to try if you struggle with your sleep. It uses a lot of energy and releases multiple hormones that can help combat stress-related insomnia. 

For example, your body will release serotonin during a pole dancing session. This mood-stabilising hormone is known for promoting healthier sleeping patterns thanks to its ability to regulate stress in your brain.  

Endorphins, also known as ‘feel-good’ chemicals, are also released. They can similarly affect your sleep quality as they actively reduce stress hormone levels and decompress the mind. 

Once you create better sleep patterns through regular exercise, this begins a ripple effect that positively impacts your health.  

According to WebMD, getting quality sleep on a regular basis can help improve your mood, give you a sharper brain and boost your heart health, amongst other benefits. Pole dancing is worth a try if you want to improve your long-term health. 

Related: How to create a meal plan on a budget


6. Weight loss

Among the health benefits of pole dancing is the fact it helps you approach weight loss from both a cardio and strength perspective. High activity in the sessions helps you burn calories, and all the lifting, climbing, and holding will help you build muscle.

Increasing and consistently maintaining your physical activity raises your basal metabolic rate. This is the number of calories your body burns when at rest. So, even when you’re not pole dancing, your body will be optimised to burn more calories between sessions.

Weight loss is related to yet distinct from cardiovascular health because you don’t have to be a high-performing athlete to be in good physical health.  

However, pole dancing will result in you burning fat and gaining muscle. So, pole dancing is highly effective if your goal is to become leaner instead of just staying healthy.

Jaime Rangeley from The Pole Studio added:

“Many students do report weight loss and muscle gain, as pole dance is a very dynamic form of exercise. But regardless of any change to body shape, what I see in every single student is an increase in body confidence and self-esteem.

 Although I have taught many other fitness classes, what makes pole dance unique is that despite being a demanding workout, we always have a lot of fun, and there is real camaraderie among the students.”

That brings us to the next point.


7. Mental health

All exercise is good for mental health—endorphins are released when we exercise, which are proven to reduce stress and anxiety. This, combined with improved health, positive physical changes to your appearance and the mental stimulation physical exercise offers, is great for your self-esteem.

In addition to this, there are some unique mental health benefits of pole dancing too. For instance, it creates a sense of solidarity with other classmates as each of you takes control of your body. You’ll also feel empowered and have more body confidence through pole dancing.

As Alison Hudd, founder of Pole People, said in an interview with the Evening Standard:

“It’s about developing your confidence, getting stronger, and being proud of what your body is capable of doing—because it can do so much more than you’d ever thought possible.”

Beyond this, at any level of pole dancing, there’s the satisfaction of achieving a spectacular feat through athleticism, determination, and study of the art form. Put simply, pole dancing is as fulfilling as any pursuit can hope to be.


Pole dancing is great fun, but with the precise moves involved you could land awkwardly and injure yourself.

With this in mind, you might want to cover yourself through specialist pole dancing insurance.

You’ll receive Personal Accident cover up to £50,000 to protect you in the worst-case scenarios. You can also add loss of earnings cover from £2.25 per month.

Click here to learn more or hit the button below to get an instant online quote.

What Does Pole Dancing Do To Your Body?

This article may contain affiliate links. This means that at no extra cost to you, I may earn a commission if you use one of these links to make a purchase. Read the full disclosure.

Pole dancing is such an incredible full-body workout and also the most fun you’ll ever have doing exercise! It’s well-known that pole dancing has lots of health benefits, and you’ll often hear about how dancers are very fit and healthy, but what exactly happens to your body during a pole fitness workout?

1. Pole Dancing Builds Upper Body Strength

Pole dancing requires you to lift and hold your own body weight while making it look super easy. The majority of pole dancing moves involve using your upper body muscles, so most pole dance instructors will encourage you to build your arm strength straight away.

With regular pole dancing workouts, you’ll build your shoulder muscles, biceps, triceps and forearms. As pole dancing moves don’t really target one particular muscle at a time, you’ll generally be working all of these muscles for each move, trick or transition you perform. That means you’re getting a complete workout, working multiple muscles at the same time.

Don’t worry if you don’t have a lot of upper body strength to start with, that’s fine! Most beginners will start attending pole classes with very little strength. But, do you know what? They become strong very fast and you will too.

Find out how you can get started with pole dancing today!

Beginner pole moves that target your upper body:

  • Any spin
  • Climbing
  • Lift & tuck / Basic invert
  • Hang tough

Advanced moves that use a lot of upper body strength:

  • Extended butterfly
  • Handsprings
  • Shoulder mount
  • Anything inverted with split grip
  • Pull-up from straight arms

Related: Tips for mastering your Shoulder Mount


Pole Dancing Builds Stronger Core Muscles

People often overlook the importance of core muscles when it comes to strength building. More often, people are so focused on their abs and stomach muscles that they completely overlook the lower back muscles.

Pole dancing and aerial fitness work the entire core and will work your front and back muscles equally. Climbing or reclining moves on the pole, as well holding the weight of your legs (pike legs) are excellent for building core strength.

Beginner pole moves/tricks to target your core:

  • Tuck spin
  • Chair spin/chair spin with straight legs in front (variation)
  • Deadlift prep (e.g. learning to invert with straight legs)

Advanced moves/tricks that use a lot of core strength:

  • Cross-ankle release sit-ups
  • Knee-hold side crunches
  • Anything deadlift
  • Chopper/Flying V
  • Iron X


Pole Dancers Have Stronger Legs

Notice how pole dancer’s legs are always poised and elegant, not flailing around with floppy feet? By permanently having pointed toes, or wearing heels (pleasers), pole dancers build up strong thigh and calf muscles.

Many pole moves such as climbs and spins also challenge the muscles in your legs, here are some examples…

Beginner pole moves to target your legs:

  • Pole-sit
  • Floorwork
  • Plank
  • Side climb (both sides)
  • Point your toes during every move!

Advanced moves that use a lot of leg strength/grip:

  • Knee hold
  • Cross-ankle release
  • Superman
  • Hip hold

Related: 5 Ways to get into the Superman Pose

4. Pole Dancers have Improved Grip Strength

Sure, you have to grip the pole with your hands, but what about the rest of your body? Many pole tricks are hands-free, meaning that you may be relying on your leg, armpit, elbow, knee or another part of your body to hold you off the ground.

So, get ready to be pinched in places you never thought you’d be pinched in and start practising your ‘this doesn’t hurt at all’ face (because a smile is sexier than a grimace!)

Beginner pole moves to build up your grip strength:

  • Pole-sit
  • Crucifix
  • Elbow-hook spin

Advanced pole tricks that require super-human grip:

  • Yogini
  • Titanic
  • Brass Monkey

Related: How to Care for Pole Dancing Related Injuries 

5. Pole Dancing Helps Improve Your Flexibility

Pole dancers also enjoy the benefit of being more nimble and bendy. Being flexible reduces your risk of muscle injury and muscle soreness, as well as looking jawdroppingly-beautiful on the pole!

Pole dancers train their bodies to be able to bend into incredible shapes, and it really pays off. By attending regular pole fitness classes, you will soon find yourself being extra flexible!

Beginner pole moves for flexibility:

  • Splits on the floor, holding onto the pole for support
  • Figurehead stretch (feet on floor)
  • Floorwork

Advanced Bendy Pole Tricks:

  • Jade splits (pictured below)
  • Allegra
  • Spatchcock
  • Downsplits
  • Extended Butterfly

Related post: How to Get More Flexible in No Time!


Pole Dancers Have More Muscle Definition

Otherwise known as ‘toning’, which, in the fitness world we know is just a marketing word! Muscles get stronger and fat gets burned, a combination of the two results in a more ‘toned’ appearance, hence the huge demand for ‘toning exercises’.

Fortunately, pole dancing workouts do both; they burn fat and they build muscle, resulting in that sought-after ‘toned’ appearance.

Get started with Pole Dancing lessons here!

7. Pole Dancing Promotes Better Body Confidence

After several months of regular pole dancing sessions, you’ll definitely notice a positive change in your body. With your new found strength and flexibility, you’ll be more body confident and have that self-esteem boost that we all need!

Ways for pole dancers to increase their body confidence:

  • Take photos and videos to see your progress
  • Invest in some high-quality pole workout clothing
  • Have a professional pole photoshoot
  • Wear an outfit that shows off your new defined muscles
  • Join another fitness class to complement your pole workouts

Related: 12 Other Activities for Pole Dancers to Try!


Pole Dancers Will Have Stronger Bones And Joints

Pole dancing strengthens muscles, joints and connecting tissue at the same time. Sports such as running and aerobics put more stress on your joints than pole dancing, if you learn good form for performing pole moves properly, you’ll also be strengthening your bones and joints at the same time. Bonus!

9. Pole Dancing Causes Bruises

Sadly this is true. Pole dancing also causes bruises, friction burns and muscle soreness. But, do you know what? They’re not bruises, they’re pole kisses! Besides, there are plenty of things you can do to treat these minor injuries – we’ve written this entire guide on what to do with common pole dancing injuries!

And anyway, it’s all worth it to be able to do things like this… (Pin this image to save this article, and don’t forget to check out our Pinterest Community for Pole Dancers!)

Happy poling!

This post contains affiliate links. That means that, at no extra cost to you, we may receive a small commission if you buy a product using one of the links on this page. Read our full disclosure here.

An article about the pros and cons of pole dance :: Danova Dance School

Hello everyone! My name is Nika, for a little less than a year I have been doing sports and pole dancing at Danova dance sc hool . This article is about the pros and cons of pole dancing, I address it to beginners who decide for themselves whether to play this graceful sport or not.

I'll clarify right away, I'm an ordinary girl and everything written, of course, is my subjective conclusions based on my own experience, communication with coaches in this area, studying forums and opinions. The article is for informational purposes only and following any advice is possible only after consulting with experts. I would be glad if the information turns out to be useful and will help you make the right and right choice for you.

Let's start with the cons:


Classes pole dance - it's pain ... and bruises. Probably everyone has heard this phrase: "Life is pain." Well, then it is quite logical that pole dancing is pain. But this is so, I remembered, and now in essence.

Those who are already exercising know firsthand about the painful sensations during the performance of new physical elements, hitherto alien to your body and organism. Yes, it will hurt, there will be bruises.

BUT! Immediately, in favor of my choice for pole dance, there was very good news on the scales: 90,002 bruises and pain are temporary, that is, they pass! On average for a couple of days - a month: it depends on the condition of the blood vessels, the place of the bruise, the frequency and intensity of training, the competent execution of the elements and much more. There are many ways to minimize your neighborhood with a lodger - a bruise: various ointments, gels and creams (bodyaga, heparin ointment, troxevasin, etc. ). As a preventive measure to strengthen the walls of blood vessels, we can mention the power of vitamin C (vegetables, fruits, vitamin, medicinal complexes: for example, ascorutin), a contrast shower, massage.

Autumn is coming soon, and this is another huge plus to start exercising with the onset of cold weather: closed clothes, tight tights will allow you to hide unwanted visible manifestations of classes. During this time, the body will get used to it, and bruises will appear less and less, which means that there will be less and less discomfort.


Calluses possible. I only had calluses at first. From personal observations, I noticed that while exercising without special means (magnesia, wax, powder), which are used for better adhesion to the pole, the calluses are gone and appear only if I overdo it very much during training. So, if your body allows you to stay on the pole without the use of special means, it is better, in my opinion, not to use them.


Risk of injury. In defense of pole dance, I really want to remind you that any of our thoughtless and illiterate actions in everyday life are no less traumatic. The injury risk of pole dancing is surely covered by a very simple and very important rule: your exceptional attentiveness in training, a good warm-up, strict adherence to all the recommendations of a professional instructor, knowledge of your body and a reasonable relationship with it is the key to your success and health! It is also very important to remember that on the day of training you can not use oily creams for the body and hands, as this will significantly increase your sliding on the pole and can cause injury. Do not engage in amateur activities, follow the principle of moderation and regularity and you will be happy!


If you have health problems, you should consult with specialists before starting classes. Everything is very individual. For many, sports and pole dancing help improve health, but if you approach training lightly, of course, you can exacerbate existing problems. If you have health problems, you have suffered any injuries, be sure to inform your instructor about this. This sport is very diverse and always together with the coach you can choose the appropriate level and intensity of training just for you.


Good physical condition required.

In order to start participating in sports and pole dancing, you do not need to take a physical education exam. The task of a good school and a competent instructor is to help you get into good physical shape , which is necessary for performing tricks. Athletes and gymnasts with minus splits and splits in general do not come to pole dance anymore. The absolute majority of people who come to classes in the initial groups are far from sports, who simply like this direction. Initially, excellent heredity and minus splits, overall muscle tone, of course, are excellent and only at hand, but for success, your strongest motivation, repeated regular workouts and working out of elements are much more important.

Personally, I did not find any objective disadvantages in this direction. Because, to count as a minus the fact that success and performing tricks will not come to you immediately my hand does not rise. Yes, a miracle will not happen, and by enrolling in the initial group, after a few classes you will not become a professional.

In general, all the listed disadvantages: bruises, calluses, injury risk are typical for any sport. Why is there sports, in ordinary life there are enough situations to get acquainted with these unpleasant guys. Even without leaving the house in any household situation, there are enough chances to cut yourself while cooking, bruise on the edge of the table, slip on the freshly washed floor, etc. , etc.

“Life is pain…..” Hmm… With a reasonable approach to everything, mindfulness and regular work on oneself, this expression transforms into an optimistic one, and life, like pole dance, will be characterized to a greater extent by pluses.

So, what are the benefits of sports and pole dancing?


Opportunity to improve health. For example, with proper training, you can form a good muscle corset, significantly strengthen your back muscles, and stretch your spine. I know girls who improved their situation with scoliosis, formed a good posture. You can also improve the functioning of the vestibular apparatus.


Pole dance - evenly toned, beautiful, slender body. In this direction, there is a varied number of various elements, twists, tricks and dance sequences for all muscle groups. As a result, the extra kilos go away, the stomach, the press appears, the buttocks, legs are tightened, cellulite goes away. Not every sport and dance can boast such a variety of elements that train your entire body. In pole dance there is a place for everything: strength, plasticity, excellent coordination, balance and balance, grace, stretching, dexterity.


This is another huge plus: the lack of routine and monotony. I'm insanely bored doing multiple repetitive sets just to carve out the body of my dreams. The sport of pole dancing turned out to be a real salvation. Elements, twists, tricks - a great variety and for every taste. Yes, and pole dance itself is very diverse with an emphasis on: dance and artistry - exotic pole dance, pole art; acrobatics, power tricks and fitness - pole fitness, pole sport.


Endurance, patience, self-confidence develop, self-esteem increases. Before you manage to perform any element beautifully and correctly, you will have to practice many times. If you can overcome your fear, sadness, sadness, longing after the first failures, you will receive not only the long-awaited result, but also self-confidence. A nice bonus: many scientists have proven and many people have confirmed that our success in sports has a great effect on our success in work, business and personal life. Repeated workouts develop endurance and prove that we can do a lot, if not the first time, then the twenty-first!


Pole dance relieves nervous tension, allows you to relax and escape from everyday worries and problems.

is tested on myself: no matter what mood I come to training, I always leave the hall with a smile, fresh head, clear thoughts and in a great mood. There is a completely scientific explanation for this, because regular physical activity helps to produce the hormone of pleasure in our body - endorphin.

Pole dance is beautiful! There are a lot of confirmations of this. It is enough just to type two cherished words on YouTube. And if you are interested in the success of the students and the skill of the coaches of the school in which I myself study, you are welcome to the site Danova dance sc hool to the media blog.

For me, this direction has many more advantages and my choice for pole dance more than outweighed all doubts.

Good choice! And remember, the road will be mastered by the walking one! Do what brings you real pleasure and a good result will not keep you waiting!


Nika Kaminskaya

Pole dance as a way of body shaping

Pole dance is one of the most modern sports that is suitable for any age and has a noticeable effect. Pole dance helps to gain self-confidence, become more graceful, straighten your posture and say goodbye to back pain, and most importantly, to tidy up your figure, get rid of excess weight and tighten your body.

If you train hard and regularly, the result will appear after a few months of training. Over time, from an ordinary hobby, pole dancing can develop into a professional sport and even become a career direction.

How Pole dance works

Pole dancing is a mixture of choreography, gymnastics and acrobatics. They will be an excellent replacement for boring fitness and the usual strip plastic, which does not involve serious physical exertion. Although everyone chooses the direction to their liking. It is the combination of several directions that ensures the effectiveness of Pole dance in the matter of body shaping. In particular:

  • active physical activity helps to burn calories and activate metabolic processes in the body, which allows you to get rid of excess weight;
  • strength training on the pole, where your own body acts as weights, and strength warm-up develop muscles, shape beautiful body contours and help get rid of sagging skin. You cannot get such a result from simple diets - excessive thinness in the absence of muscles and sagging skin also does not look aesthetically pleasing;
  • stretching exercises complement the listed loads and at times increase the effect of them;
  • dance moves help improve your posture, make your gait confident and flying, learn how to move beautifully, which will make your figure even more beautiful and emphasize your attractiveness.

Another important advantage of pole dancing over other purely sporting areas and the gym is that the body is not “pumped over”. You work only under your own weight, from which the muscles are strengthened and a beautiful body is formed, but a feminine look remains. That is, it is possible to avoid the effect of the “weightlifter-rocker”, which does not really decorate the female figure. Unless, of course, you are not purposefully involved in this sport and go to such a result.

Correcting the figure on the pole

To become the owner of a beautiful figure, you need not only sign up for Pole dance, but also follow a few simple rules: