Dance
Pole fitness
Build serious strength with spins and climbs.
- Hardintensity
- ~385kcal per hour
- Mid costbudget
- Mediumimpact
Is pole fitness right for you?
Build serious strength with spins and climbs. It is a hard-intensity, medium impact activity that you can do indoors, in a group. Expect to burn around 385 calories an hour, based on a 70 kg person.
Takes some practice. Expect to spend up to about £50 a month.
Why try pole fitness
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Improves flexibility. It takes your joints through a full range of movement.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
How to start pole fitness
Book a beginners' pole class.
Get the basics: shorts, vest top. Borrow or hire before you buy.
Join a beginners' session or go with someone who can show you the basics.
Stay safe at height: use an approved venue or a qualified instructor and check your kit every time.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure pole fitness is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.