Pole dancing takes strength, flexibility and technique. Incorporating pole dancing strength training into your routine can make a huge difference, allowing you to evolve your movements, gain confidence and avoid lesions. To reach effective results, it is essential to include specific exercises that strengthen the muscles you use the most when pole dancing, in addition to warming-up and stretching before and after pole dancing.

In this article, you’ll learn how to do strength exercises in an efficient and safe way and to understand the importance of warm-ups and stretches, so your performance in pole dancing can get better. Continue reading to take your practice to the next level!

The importance of warming-up and stretching in pole dance

Before any physical activity, especially pole dancing, it is important to prepare your body. Warming-up increases blood circulation, betters muscle elasticity and reduces the risk of lesions. Stretching, on the other hand, is essential at the beginning and at the end of a workout, helping to better the amplitude of your movements and alleviating muscle tension.

How do you warm-up correctly?

Do 5 to 10 minutes of light cardiovascular exercises, such as jumping jacks or running in place;
Include dynamic movements, such as arm circles, torso rotations, and active stretches that mimic the movements you will perform on the pole.

When do you stretch?

Before the workout: focus on dynamic stretches to prepare the body without reducing muscle strength.
After the workout: opt for static stretches, holding each position for 20 to 30 seconds, to relax the muscles and accelerate recovery.

Strength training for pole dancing

A good strength training for pole dancing should focus on strengthening the main muscle group used during the practice, such as arms, shoulders, core, glutes and legs. Check out some exercises you can do at home or at the gym to better your performance:

1. Push-ups

Goal: strengthen the chest, shoulders, and triceps.

How to do it:

Lie face down, with your hands placed shoulder-width apart;
Extend your arms to lift your body, keeping your torso straight;
Bend your elbows to lower yourself slowly, without touching the ground;
Repeat 8 to 12 times.

2. Plank

Goal: work on the core’s muscle and stabilize the torso.

How to do it:

Support your forearms and the tips of your toes on the ground, aligning your body;
Engage your core and hold the position for 30 to 60 seconds;
To increase difficulty, lift one leg or one arm.

3. Lateral leg raise

Goal: strengthen glutes and legs.

How to do it:

Lie on your side, with your body aligned;
Lift your top leg until it forms a 45-degree angle and lower it slowly;
Do 10 to 15 repetitions on each side.

4. Pull-ups

Goal: strengthen back, biceps and shoulders.

How to do it:

Hang from a pull-up bar, with your palms facing forward;
Pull your body up until your chin passes the bar;
Lower yourself slowly and repeat 5 to 10 times.

5. Pull-up bar ab exercise

Goal: core strengthening and bettering ab support.

How to do it:

Hang from a pull-up bar or pole;
Raise your legs, forming a 90-degree angle;
Lower yourself slowly and repeat 8 to 12 times.

Tips to optimize your strength training for pole dance

For your training to be efficient, it is important to follow some strategies that can amplify your results:

Regularity: Practice the exercises 2 to 3 times a week, alternating with pole dance training;
Gradual progress: Start with light repetitions and loads, increasing intensity as you build strength;
Adequate rest: Respect muscle recovery time, which is essential to prevent injuries and improve performance;
Use accessories: Equipment like mats and power bands can make the workout more comfortable and safer.

Gaia Pole:a partner to your pole dancing development

Gaia Pole is a reference in high-quality pole dance equipment, supporting dancers of all levels, from beginner to advanced. Our poles are designed with cutting-edge technology, ensuring safety, convenience, and durability, so you can progress with confidence.

Now that you know how to structure a strength training routine for pole dancing, how about checking out the pole dance equipment models available on our website? Take your practice to the next level with Gaia Pole!