What does a pole dancing lesson include?

What does a pole dancing lesson include?
Written by Vertical Wise

A Pole Dancing lesson not only can burn up to 600 calories but it is a complete workout for the entire body. Perhaps Pole Dancing related only to nightclubs in the past but in recent years this has been reversed. Nowadays, Pole Dancing has become a huge success and it is taught in gyms and dance schools around the world.

Pole Dancing Lesson: What does include?

After a few lessons you will discover muscles you did not know that they exist as it exercises different muscle groups simultaneously.Thanks to that you’ll see your body changing too fast and your strength rising dramatically.

How long is a lesson?

A typical lesson lasts 60 minutes:

  • 15 minute warm-up
  • 40 minute main lesson
  • 5 minute recovery


Warming up includes aerobic exercises, strength training and stretching. Warming up is planned according to the level of the class in order to prepare the body for the exercises to be followed.
Read the 9 benefits of warm-up here

Main lesson

A Pole Dancing course includes a variety of movements such as spins around the pole, climb and dance moves on the pole or the ground.
The instructor will initially present the move, then she/he’ll explain it and then he/she will help you execute it. Unlike an aerobics class, here you can take a break after performing the exercises. These regular breaks mean that the Pole Dance can be characterized as “interval training”.

Interval training is known to be one of the best ways to burn fat and improve cardiovascular function.


Once you have learned the basic techniques, you will be called to learn a choreography combining all the movements into a single result. Strength, technique, grace and flow are needed in a choreography. Through a choreography you will enhance strength, musicality, quality of movement and the “lines” of your body.


Freestyle is the unplanned dance, when you dance spontaneously. A freestyle dance is …free because you don’t have to follow any specific steps as you would do in a choreography. It is primarily based on feelings and inspiration of the person dancing. The freestyle is the ideal way to “untie yourself.”

Floor work

Floor work is about dance exercises which are used as a means of smooth transition to and from the pole. It also serves as a break from the pole giving the opportunity to the dancer to rest.

Considered as floor work:

  1. The transition from the pole to the floor
  2. The movements which are made on the floor
  3. The transition from the floor to the pole


At the end of the course there must always be a recovery which includes gentle stretching and breathing to return heart rates to normal levels.

A few more things:

  • It’s not as scary as it seems. Nobody is going to ask you to flip from the first lesson.
  • No need to be a half-naked or wear high heels to attend a Pole Dancing lesson.
  • The friction of the skin with the metal material of the pole is expected to create bruises on your skin.
  • Nobody is going to judge you. During the course only the Pole Dance instructor will pay attention to what you are doing.
  • Unlike other sports or dances where the objectives are long term, in Pole Dancing you experience a sense of achievement in each lesson. This sense is what makes Pole Dancing addictive!
  • Unlike gyms, nobody will remind you in a Pole Dancing school that you are there to lose weight. You are there to learn the next trick, the weight loss is secondary!
  • Remember the move at the beginning of the course which seemed impossible? At the end of the course it will not be anymore!
Do you have any of your tips to share? If yes, we would love to hear your tips in the comments section below.
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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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1 Comment

  • Thanks for the awesome post and I would have to agree, its hard to get newbies to understand by they have to be half naked. They quickly learn after the first month of doing simple moves like climbing.