When I started pole dancing, I had a rough idea of what I was getting into due to my background in aerial hammock. Despite this, I didn’t realise just how hard the beginning would be. Here are five things I wish someone had told me:

1. You’ll Be Rubbish (and That’s Okay)

The first few months are rough. You’ll feel awkward, weak, and confused. Your legs won't coordinate with your arms —but that’s normal. Everyone starts somewhere, and those frustrating early days are part of the process. Stick with it. The strength, grace, and skill will come.

2. Train Inside and Outside the Studio

Pole is 40% class and 60% everything else. Build strength, mobility, and flexibility outside the studio too. Cross-training and recovery work can make a huge difference in your progress (and help prevent injuries).

3. Food Matters More Than You Think

Fuel your body like an athlete and you will make strides. Pole dancing is physically demanding, and the right nutrition will help you recover faster, build strength, and maintain energy. You can’t train hard on an empty tank.

4. The Pain Changes (I Promise)

At first, every move feels like a bruise waiting to happen. And sometimes it is. But one day, you’ll realise those painful grips don’t hurt like they used to. You’ll stop bruising as much, and you’ll be able to train without wincing for days. The pain becomes manageable and even rare.

5. Everyone’s Beginner Journey Is Different

Some people begin with a dance or fitness background, others with none at all. It doesn’t matter. Give yourself grace. Focus on what you're weakest at and celebrate small wins. Also: wear less! Skin is essential for grip on the pole—it’s not vanity, it’s functionality.

And a bonus tip? Don’t rush. Take your time between movements. Feel your flow, play with transitions, and enjoy the process. That’s where the magic happens.

Aziza