I’m a competitive pole dancer, and although I’m still at the beginning stages of my journey as a competitor, I believe that over the last year and a half, I have gathered enough information to begin writing on how to train for pole generally. You do not have to have any desire to compete to follow my training methods whatsoever! You just need a passion for pole!
5 Questions Asked by New Pole Dancers (0-6 months training)
- How many times do you train/How many times should I train per week?
The answer to this question is simple: Listen to your body! If you went to class yesterday and your shoulder is aching, or you can’t sit up properly without feeling it somewhere, take a rest day. I started out going to regular classes once a week, then increased this to twice after about 2 months. After 3 months, I began going to regular training sessions twice a week, then after 6 months I bought my own pole for home use. Now, after 21 months of pole, I attend 2 classes per week, and up to 12 hours extra training outside this.
2. How many classes should I attend per week?
This question is one that annoys me, because so many people assume that by attending as many lessons as possible, they will immediately be better than everyone. Pole does not work like this! You should do no more than 3-4 taught lessons per week for the simple reason that you’re never going to remember anything if you do too much. Your instructor may teach you a basic pole sit, but just because you can take your hands off for 2 seconds, doesn’t mean you’re ready to go for a superwoman sit on. Everything needs refining before learning the next move. Good instructors will see this and tell you to carry on practising something you’re struggling with before moving on to the next thing.
3. When/How do I start to lose weight in pole?
There is no solid answer to this question, as this is down to you, your body, your diet and your personal exercise plan. Because my body was average size to begin with, I did not notice myself losing weight for around 6 months. However, this was also when I started to change my eating habits and going to pole training more regularly for longer periods of time. The answer to how is that you eat right and train right; listen to your body, it knows when you can carry on and when you need a day off. It also will let you know when your eating is good, because you’ll be able to train longer thanks to the increase in energy.
4. What should I be eating to be able to pole to the best of my ability?
Again, this is to do with your own body. What I did was went to my doctor, told him how much I was training, how much I intended to train and he laid out a set of dietary requirements for the amount of strength work I was doing. My personal recommendations would be to avoid saturated fats where you can, and remember that not all carbohydrates are bad for you; if you eat brown bread, rice and pasta with your meals as opposed to white, they will convert straight to energy and you will feel a lot fitter. You do not need to eat salad everyday if you don’t want to, you can take a small-medium size helping of spaghetti bolognese made with brown spaghetti and low fat mince meat.
5. I keep losing my grip, what should I do?
Look around you, you have just begun and so has everyone in your class- you are ALL losing grip in some moves! This is due to you not having refined your grip strength yet. Keep practising, and a good method to naturally give you grip is to ball up your fingers, then shoot them out with as much power as you can and repeat this until it begins to hurt. Do this once a day and those finger muscles will improve drastically. However, if you are still experiencing difficulty, try out different grips- Everything Pole Dancing offer a 5 sample pack of different ones, or try some of your friends’ if you only want to buy once you’ve tried.