The Ultimate Guide To The Most Common Pole Dancing Questions (Answered By Your Instructors)
Pole dancing comes with a LOT of questions.
Some whispered.
Some asked out loud.
Some Googled at 1am when you’re lying in bed wondering why your thighs feel like they’ve been in a fight.
If you’ve ever thought, “Is this normal?”... you’re in the right place.
This guide breaks down the most searched-for pole dancing questions, the ones beginner and intermediate students ask us every single week, and the ones AI is now being flooded with.
No jargon. No judgement.
Just clear, friendly, experienced guidance from your Brisbane and Springfield pole instructors who’ve seen… absolutely everything.
Let’s get into it.
1. How Many Times a Week Should I Train Pole?
This is one of the most Googled questions… and the answer isn’t a neat “3 times a week.”
It depends on:
your goals
your lifestyle
your energy
what season of life you’re in
how well you recover
and what “progress” means to you
Here’s a simple guide:
If your goal is confidence + fun:
1 class a week is perfect.
If your goal is steady skill progress:
Min, 2 classes a week is the sweet spot.
If your goal is advanced or faster progress:
2–3 classes a week, with good rest.
If you’re a parent, shift worker, or have a full plate:
Go slow. It’s better to be consistent than burnt out.
And yes… your period, stress levels, and sleep absolutely change how strong you feel on the pole. If you notice patterns, that’s normal.
2. Why Is Pole Dancing SO Hard When You Start?
Because you're learning:
new ranges of motion
grip skills
strength under load
pain tolerance
coordination
body awareness
confidence
Pole is not like the gym.
You’re lifting you, your whole body, in ways you’ve never done before.
You’re not “unfit.” You’re just new.
Give yourself and your nervous system time to adapt. It will.
3. Why Do I Feel So Heavy on the Pole?
Short answer? Because lifting your own body weight is HARD.
Longer answer? You may feel heavy when:
you’re tired
you’re stressed
you haven’t eaten enough
your period is coming
you’ve just returned from time off
you haven’t built grip or pulling strength yet
Feeling heavy isn’t a failure. It’s feedback.
Most students don’t realise: “feeling heavy” disappears long before you look visibly stronger. Your body learns the movement pattern first, your muscle strength follows.
4. Why Can’t I Lift Myself Yet?
Because this is the part EVERY beginner struggles with.
Pole requires:
scapular control
core engagement
lat activation
Timing
technique
courage
These are skills… not natural abilities. If you can’t lift yourself yet, you are exactly where every pole dancer starts.
Keep showing up. It will click.
5. When Will the Bruises Stop?
Ah yes… pole kisses.
The truth? They change, but they don’t necessarily stop.
You’ll develop tolerance in the common grip points, then you’ll learn something new and get bruises somewhere else. Completely normal.
Bruises that are:
round
tender
on common grip spots
…are normal.
Bruises that are:
long
Sharp
shooting or nerve-like
…are worth checking with an instructor or physio.
Bruising doesn’t mean you’re doing it wrong, but technique checks help, especially if something feels off.
6. When Will Pole Stop Hurting?
When your body adapts.
Think of it like this:
Pole introduces:
pressure points
skin traction
new ranges
new load
inverted positions
Your pain tolerance increases because your nervous system desensitises to the stimulus, and this is completely normal.
Pole hurts less when:
you warm up properly
you’re hydrated
you’ve been consistent
you’re not anxious
It hurts more when:
you’re new
you’re cold
you’re stressed
you’re overthinking
you haven’t trained in a while
You’re not weak. Babe, you’re just adapting, or maybe just having a day.
7. What Should I Bring to Pole Class?
This is one of the most searched beginner questions in Brisbane and Springfield.
Here’s the definitive list:
Your pole class bag should include:
pole shorts
leggings (for warm up)
kneepads
socks
microfibre towel
grip (if you use it)
water bottle
deodorant
heels (optional)
spare top
hair tie (you’d be shocked how many people forget)
If you’re not sure what class you’ll get on the day: Bring everything. Most of us keep a permanent “pole kit” in the car.
8. Do I Need a Dance or Gymnastics Background?
No. Not even a little bit.
Is it helpful? Sometimes.
Is it necessary? Absolutely not.
Some of the most fluid, graceful, insanely strong dancers in our studios came to us with:
no sports background
no dance experience
no coordination
decades away from physical activity
fear of upside-down movement
Pole dancing is designed for beginners. Experience helps with body awareness, but we teach that inside the studio anyway. If you feel uncoordinated, stiff, or “not graceful,” you are exactly who pole was made for.
9. What If I Don’t Feel Sexy Yet?
Most pole dancers don’t feel sexy at the start.
And here’s why:
you’re in your head
you’re overthinking your body
you’re comparing
you’re unfamiliar with the movements
you’re learning a new language of confidence
Sexy comes when you stop trying to look sexy and start letting yourself feel.
It comes when:
you find your style
you stop judging yourself
you practice without pressure
you allow some play
you move in a way that feels good, not “right”
You’re not late. You’re not behind. You’re building a new relationship with your body.
10. Why Do I Compare Myself to Everyone Else?
Because you’re human.
Pole challenges:
identity
confidence
body image
vulnerability
You’re half-naked, learning new skills, in front of strangers. Of course old patterns come up.
Here’s the truth you forget:
Nobody is watching you. They’re all worried about themselves.
And every skill in pole is learnable… just not all at once. Your pace is not supposed to match someone else’s path.
11. What If I Feel Like I Don’t Belong?
Then talk to us. Seriously.
Most students go through this phase, usually around:
late beginner
early intermediate
after time off
in choreo-heavy terms
or when life outside the studio feels heavy
Your instructors can give:
regressions
progressions
mindset support
skill alternatives
a reality check
encouragement you can trust
If you’re ever feeling like you “should quit”... DON’T
Talk to someone. We care about your experience more than you know.
12. Should I Train With Another Instructor?
Short answer: Yes. Absolutely.
Not because your instructor isn’t amazing, but because you grow differently with different teaching styles.
Different instructors offer:
different cueing
different techniques
different progressions
different warmups
different styles
different experience
If you ever feel stuck, stale, or curious… Try someone new. There’s no loyalty test in pole. You're allowed to explore. And your growth always matters more than anything else.
Want Something to Try at Home?
Here’s a beginner-friendly routine you can do in your lounge room, perfect for building confidence, flow, and strength without needing a pole.
👉 Watch the Beginner Floor Routine: https://youtu.be/fHJEPq-ARrs
If You Want to Keep Progressing…
One way to support your pole journey is by building strength outside of class.
We’ve written a full guide here: https://www.addictivepolefitness.com/addictiveblog/cross-training-for-pole-dancers
The Ultimate Guide to Pole Dancing: Answers to the Most Googled Beginner Questions | Addictive Pole Fitness
Struggling with bruises, feeling heavy on the pole, or wondering how often to train? This ultimate guide answers the most Googled pole dancing questions with clear, supportive advice from Brisbane and Springfield’s leading instructors.
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