5 Effective Weight Training Tips for Pole Dancing

5 Effective Weight Training Tips for Pole Dancing
Written by Vertical Wise

Weight training is a popular form of exercise because it’s a great way to build muscle and reduce fat. It’s also an excellent fitness routine to work into your pole-dancing workout. Discover 5 effective weight training tips for pole dancing to help you build strength and improve your pole dancing skills

Pole dancing requires agility, strength, and core balance—all these are items that weight training can improve. However, weight training does take quite a bit of care to ensure you’re doing it correctly. An improper form won’t yield benefits and can cause injury. Here, we cover a few tips you should follow for safety and maximum effectiveness.

1. Lift At Your Own Level

Overexertion is perhaps the easiest way to cause an injury while working out, and it’s also one of the most preventable.

It’s common for people to want to push themselves and go big, but this can often become a recipe for disaster. Make sure to find a weight that you’re comfortable with and can lift 12-15 times. Over time, you can gradually increase this as you grow stronger.

Various home gym systems make it easy to incorporate weight training that you can adjust to your routine. Top home fitness systems, such as the Bowflex Blaze vs PR3000, provide full body workouts and come with guides to help you lift safely.

2. Maintain Proper Form

To prevent strains, tears, and other avoidable aches and pains, make sure you’re performing each exercise correctly. If you find yourself unable to do this, it’s a sign that you should either lower your weight or reduce repetitions.

If necessary, have an instructor or workout partner watch you and give you tips or critiques. Not only will having a good form lower your chances of injury, but it will also improve the effectiveness of your workout.

3. Balance Your Workouts

Make sure you don’t become too focused on just one or two specific areas. It’s important to exercise all the major muscle groups for greater overall strength and avoid potential future problems.

Take the time to work out opposing muscle groups as well. For example, if you’re doing bicep curls, you should also do something to work your triceps.

4. Remember to Rest

Too much stress on your body will be counterproductive, so make sure not to overdo it. Instead, you want to be working out the same muscles multiple days in a row.

Ideally, you should work out each muscle group once or twice a week and do other exercises in between. It’s helpful for many people to come up with a schedule where different workouts fall on each day of the week.

5. Listen to Your Body

Make sure not to ignore the messages your body is sending you. If you start to feel pain, stop what you’re doing, adjust your weight or try again later.

Don’t be afraid to take a day or two off if you feel you’ve been pushing yourself too hard. You may also find yourself tiring too quickly, in which case again, you should consider adjusting weight or number of reps.

Pain or discomfort may also be a sign that you’re just going too fast. Make sure to take plenty of recovery time between sets and move in a slow, controlled manner. There’s no need to rush through a workout.


A lot can go into figuring out what kind of workout routine works best for you, especially when it comes to weight training. It may take some trial and error, but it doesn’t have to be an overly complicated process. Whether you’re an experienced lifter or just getting started, these tips are all important things to keep in mind as you work towards your fitness goals and toning your body for pole.

About the author

Vertical Wise

The international website working to support and spread the word about the pole and aerial fitness

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