Busting Common Myths:

Let’s start off with busting some common pole myths! The most common misconception that we come across is that “you need to be strong/flexible/skinny to start pole dancing.” You don’t need to be super strong, flexible, or fit before starting; pole training itself builds those qualities over time.

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Another common myth that we hear often is, “pole dance is just about being sexy." While sensual movement is one beautiful aspect of the art, pole dancing is so much more—it’s also about athleticism, creativity, self-expression, and community.

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Poles:

Let’s start with the different types of pole finishes and sizes. The standard competition poles are 45mm chrome finish. Poles can be different types of finishes (brass, stainless steel, silicone) and come in different diameters. At Fly Fitness, we use 45mm stainless steel poles because we recognize that students can have nickel or metal sensitivities.

Pole dancing poles can be either static or spinning and both have challenges! Ours have a pin at the bottom to lock the poles on static; to put the pole on spin, simply remove the pin from the bottom plate and voila! The poles at our studio spin ridiculously fast and learning to control spin is a great skill to practice.

 

Roots of Pole Dance:

We celebrate and respect that the roots of pole dance come from the strip clubs where dancers used a pole to showcase both sensuality and skill. We deeply honour the contributions that sex workers have made towards the evolution of pole as an art form and a fitness discipline. Our studio is a welcoming space for all people, regardless of their background, profession, or identity.

Pole dance today is a diverse, global practice that lives in studios, on stages, in competitions, and even in living rooms. It’s a sport, an art form, a form of healing, and a celebration of the human body in motion.

 

Benefits of Pole Dance:

So why choose pole dancing as a hobby? The benefits, of course! Physically, it builds strength, flexibility, endurance, and coordination. Mentally, many students notice a boost in confidence, body positivity, and stress relief. And socially, pole comes with a welcoming, supportive community that makes the studio feel like a second home.

 

What to Expect in Your First Class:

Each class begins with a full-body warm-up and pole-specific conditioning to get you ready to move. From there, your instructor will guide you through the tricks or techniques being taught that day, before closing with a cool-down to leave you feeling balanced. Safety and respect are at the heart of our studio etiquette. Jewelry isn’t allowed since it can damage poles or cause injury, and instructors may offer spotting during more challenging moves. Most importantly, we remind every student that pole is a personal journey. Your progress will look unique to you and listening to your body while moving at your own pace is always encouraged.

What to Wear (and What Not to):

Skin grip is one of the most important parts of pole dance because your skin creates the friction that keeps you safely on the pole. Unlike sports that rely on shoes or equipment, pole dancers use points of bare skin—like the hands, legs, and sides of the body—to hold poses, climb, and transition between tricks. The more skin that makes contact, the stronger the grip.

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That’s why you’ll often see students in shorts and tank tops: more exposed skin = more grip. Without it, you’d slip right off the pole! It’s not just about safety either—skin grip also opens the door to learning more advanced moves that rely on holding your body weight in creative ways.

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We recommend wearing shorts and a tank top (or T-shirt) for your first pole class.

Other helpful tools used by pole dancers are grip aids, knee pads, socks, or pole pleasers. Loose chalk or liquid grip aids help by reducing sweat and adding friction between your skin and the pole. Some formulas dry out excess sweat, which can make skin slippery.

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We recommend skipping body lotion for at least 24 hours before class! Smooth, moisturized skin might feel nice, but it can make gripping the pole tricky. Keep your skin bare and dry to maximize friction—your hands, arms, and legs will thank you!
 

How Pole Progress Works (and Why It’s Not Linear):

If we’re being honest, pole progress is rarely linear—it’s a journey filled with ups, downs, and plenty of challenges along the way. Building strength and mastering technique takes time, so it’s important to celebrate small wins, like holding a move a little longer or finally nailing that spin. Alongside the victories come the “pole kisses” (bruises), calluses, and moments of frustration, all of which are part of your body adapting and growing stronger. To keep yourself motivated, we highly recommend tracking your progress with photos or a training journal—you’ll be amazed at how much you’ve accomplished when you look back!
 

Setting Realistic Goals:

When starting your pole journey, setting realistic goals helps keep your progress fun and sustainable. Beginner-friendly moves like the pole sit, fireman spin, and basic climb are great milestones to aim for, giving you a solid foundation to build on. Along the way, it’s easy to compare yourself to others, but staying focused on your own path will keep you motivated and positive. Factors such as fitness backgrounds, injuries, body shape, joint mobility can affect students’ pole progress.

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Remember, consistency matters more than perfection—showing up regularly and practicing with patience will take you further than chasing flawless execution right away.
 

It All Starts with One Class:

Pole dance is more than just a workout—it’s an empowering journey that strengthens your body, uplifts your mind, and connects you to a supportive community. Whether you’re here for the fitness, the artistry, the confidence boost, or simply to try something new, pole has something to offer everyone.

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Your journey won’t be perfect or linear, but that’s what makes every small win so rewarding. So why not take that first step? Come join us in the studio—you might just discover your new favorite way to move, grow, and express yourself.