1.Provides a full-body workout

At the gym, you can hone in on isolated areas – your biceps, your glutes – but as she points out, pole is a full-body workout, and there’s no avoiding leg day when you’re gripping on with your knees, attempting a climb. One study showed that a 60-minute class burned an average of 281.6 calories, and that doesn’t even account for the mental training.

Pole dancing doesn’t just work your body; it rewires your mindset. In another study involving 76 women aged 19-60, who participated in an eight-week programme with two 60-minute classes each week, upper-body strength increased by 22% (a change I definitely felt myself), and visceral fat – the harmful fat stored around your organs, linked to health risks like heart disease and diabetes – decreased from 168g to 155g.

2. Improves mental health and body confidence

In the same study, mentally, participants reported a 30% increase in body appreciation and a 20% rise in self-esteem.

Research in BMC Psychology conducted on 50 women also suggests it can boost sexual self-efficacy (sexual confidence and competence), and reduced nervousness and anxiety in sexual situations). Suffice to say, pole dancing has been great for me, especially as someone who rarely dates. So, maybe the next time I’m asked out, I’ll casually twirl around some scaffold as a flex. It’s all about building that confidence, right?

3. May boost interoception

I met one dancer in class writing her dissertation on pole dancing, body satisfaction, and interoception (your ability to sense what’s happening inside your body: heartbeat, hunger, the works). She’s exploring whether regular pole practice can sharpen that inner awareness, boost self-esteem, and maybe even help those with dyspraxia, a condition that makes coordination a challenge.

What happens in a pole fitness class?

A Pole Mission class kicks off with the basics – grips (different ways to hold the pole for support), spins, and a few safety tips to help avoid those inevitable bruises, all while house music keeps the energy up.

By week two, I’m already spinning and transitioning with confidence (well, almost). Marusya has a knack for spotting strengths, offering personalised feedback that’s spot on for everyone. Week three is all about perfecting those spins and adding some sensual floor work. By week five, I’m in the flow combining moves, and the routine starts to feel like second nature. Week six is the final push: time to go all in with intermediate spins, stronger body control, and my own personal flair.

6 key pole moves and how to do them

Pole dancing isn’t just a workout; it’s a performance, and creativity is key to making the moves your own. Some moves come with names as amusing as they are challenging: Velcro Butt, Sad Girl Drop, and Monkey Pencil. Sounds fun, right? But don’t be fooled. They’re harder than they sound. Here’s how to master some of these unforgettable moves.

1. Front spin

A) Stand facing the pole and grip it with both hands.

B) Swing one leg forward while spinning around the pole, using momentum to maintain the spin.

C) Control the speed for a soft landing.

2. Back spin



A) Start with your back facing the pole, gripping with both hands.

B) Swing one leg backward to initiate the spin.

C) Allow your body to spin backward, controlling your descent.

3. Sit pole position



A) Climb the pole and sit by placing one thigh over the pole.

B) Press both legs together to maintain grip.

C) Adjust your hands for balance and support.

4. Wrist sit



A) Start in sit pole position.

B) Grip the pole with your inside hand (arm closest to the pole).

C) Hook your inner thigh on the pole.

D) Lean back while keeping your grip firm and balance with your outer leg.

5. Climb



A) Grip the pole with your hands above your head.

B) Place one leg on the pole for grip while pulling your body upward.

C) Alternately climb with your legs, gripping the pole tightly as you ascend.

6. Cat spin



A) Grip with your inside arm (arm closest to the pole), keeping the pole close.

B) Swing your outside leg (leg furthest from the pole) around the pole, kicking off for momentum.

C) Allow your legs to form a cat-like stretch as you spin downward.

Is pole fitness safe?

A study in PubMed tracking 66 dancers over a year revealed a notable injury rate: 8.95 injuries per 1,000 exposure hours. To put that into perspective, if you’re taking a six-week beginner’s class with one 60-minute session per week, your chances of injury sit at roughly 5.4%. Of course, this is a ballpark figure; your actual risk will depend on variables like how intensely you train, the experience of your instructor, and how well your body handles the demands of the sport.

Pole can be tough on your body, especially with all the climbs, inversions and spins that add extra strain. If you’re in the studio more than once a week or aiming to go pro, balance the classes out with some strength and flexibility training.

5 things I learned from doing pole fitness once a week for 6 weeks

1. There is nothing sexy about learning to pole dance

It’s awkward, sweaty (pole chalk helps) and full of mishaps. You can overthink a move and end up tangled around the pole. But the more you let go and stop overthinking, the easier it becomes. Once you start connecting with your body, things flow. The sexy part? That comes later, with practice. It’s all about getting comfortable with the discomfort – and, surprisingly, that’s what makes it so fun.



2. The stigma still lingers

Pole dancing’s roots are deeply tied to sex work, a connection that creates shame and division. Some in the pole fitness community distance themselves from its sensual roots, but the reality is that sex workers – especially Black women – were instrumental in its creation. This distancing not only diminishes their contributions but also perpetuates harmful stigma against sex work. As pole dancing moves into the mainstream, it’s crucial to honour its heritage and give credit where it’s due. We should recognise and respect the strength, skill, and resilience of the sex workers who established it.

‘It’s crucial to honour pole dancing’s heritage and give credit where it’s due’

3. Pole dancing is never boring

With hundreds of pole moves to master and endless combinations to explore, you’re never short of new challenges. And if one move doesn’t quite click, you simply try another. Before you know it, you’re piecing together a routine that plays to your strengths, reflecting your personality and self-expression. The regulars at Pole Mission are a testament to this. Each has their own distinctive style, and watching them bring their individuality into every move is a constant reminder of how much this sport is about personal evolution.



So Power Zebra Sports Bra Vest and Leggings Set



So Skin Indigo Long Sleeve Zip Front Top



Running Jacket and Shorts Co-ord



Ribbed Crop Top and Kick Flare Leggings Set



So Synergy Black Stripe T-Shirt



Jersey Slogan Sweatshirt and Joggers Co-ord

4. Strength comes faster than you think

Don’t underestimate your body’s ability to adapt. Pole dancing delivers impressive strength gains in a short amount of time. Studies show significant improvements in grip strength, with the average right hand increasing from 30kg to 36kg, and the left hand from 28.5kg to 34kg. Alongside these gains, participants saw their body-fat percentage drop from 26.8% t to 24%, while muscle and fat-free mass increased.



5. Confidence is contagious

Pole dancing isn’t just about physical strength; it’s about confronting your insecurities and celebrating your mental resilience too. Nailing a move feels amazing, and when you hit that flow state, everything falls into place. The balance between your abilities and the challenges at hand creates a deep sense of accomplishment, and, suddenly, confidence isn’t something that feels out of reach – it’s something you embody.

---

More fitness stories:

Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN’S HEALTH NEWSLETTER