Beginner's Guide to Pole Fitness

1. What is Pole Fitness?

Pole fitness combines strength training, flexibility, and movement into one practice. It's a full-body workout that builds functional strength, improves coordination, and boosts confidence—all while learning to move with grace and control.

At Rooted in Motion, we focus on technique over tricks. We believe in building a strong foundation first, which means you'll learn proper engagement, body alignment, and safe progressions before attempting advanced moves.

2. What to Wear

What you wear matters for both safety and performance:

For Pole Work:

• Shorts are essential - You need skin contact with the pole for grip. Knee-length shorts or shorter work best.
• Sports bra or tank top - Something comfortable that allows movement. Some moves require skin contact on your torso too.
• No lotion on class day - Lotion makes the pole slippery and dangerous. Shower before class, but skip the moisturizer on your legs, arms, and hands.
• No jewelry - Rings, bracelets, and watches can scratch the pole and get caught.

For Floor/Flow Work:

• Leggings or long pants - Protect your knees and legs during floor work.
• Socks or kneepads - For sliding and protecting your knees.

3. What to Bring

• Water bottle - Stay hydrated. Pole fitness is a workout.
• Small towel - For wiping down the pole (we'll show you how) and yourself.
• Open mind - Everyone starts somewhere. Be patient with yourself.
• Grip aid (optional) - Some people use grip aids like chalk or grip spray. We'll discuss this in class if needed.

4. What to Expect in Your First Class

Class Structure (45-60 minutes):

1. Warm-up (10 minutes) - We'll get your body ready with dynamic stretches and light movement.
2. Skill work (35-40 minutes) - This is where you'll learn. We break everything down step-by-step, starting with the basics.
3. Cool down & stretch (10 minutes) - Important for recovery and flexibility.

What You'll Learn:

• How to grip the pole properly
• Basic spins and turns
• How to climb (yes, you'll climb!)
• Basic poses and holds
• Safe ways to get up and down from the pole

Class Environment:

• Small groups - Maximum 6-8 students, so you get actual coaching, not just supervision.
• All levels welcome - Even if you've never touched a pole, you're welcome.
• No pressure - You never have to try anything you're not ready for. Your body, your pace.
• Questions welcome - Ask anything, anytime. We're here to help you learn safely.

5. Common Concerns (And Why They Don't Matter)

"I'm not strong enough"

You don't need to be strong to start—pole fitness builds strength. We start with moves that don't require much upper body strength, and you'll build it as you go.

"I'm not flexible"

Flexibility comes with practice. We work on it in every class, but you don't need to be flexible to start. Many moves don't require flexibility at all.

"I'm too old/too young/too [anything]"

Pole fitness is for everyone. We've had students from their teens to their 60s. The only requirement is wanting to learn.

"I'll look silly"

Everyone looks like a beginner at first—that's normal and expected. Our classes are supportive, ego-free spaces. We're all learning together.

6. Safety First

Safety is our top priority. Here's what we do to keep you safe:

• Proper technique from day one - We teach correct form to prevent injury.
• Crash mats - Always used when learning new moves or climbing higher.
• Spotting - We'll spot you when needed, and teach you how to spot yourself.
• Injury disclosure - Always tell us about injuries or limitations. We'll adapt exercises for you.

7. After Your First Class

You might feel:

• Sore - This is normal! You're using muscles in new ways. Rest, hydrate, and gentle stretching helps.
• Bruised - Some light bruising is normal, especially on your legs and arms. It fades as your body adapts.
• Excited - Many people fall in love with pole after their first class. That's the goal!

8. Progress Takes Time

Pole fitness is a journey, not a destination. Progress isn't linear—some days you'll feel strong, other days you'll struggle. That's normal. What matters is showing up consistently and being patient with yourself.

At Rooted in Motion, we focus on daily growth, not perfection. Every class is a chance to learn something new, even if it's just refining a move you already know.