Pole Fitness Essentials: Everything You Need to Get Started

Welcome to the pole world, newbie! 🪩 If you’ve just grabbed hold of your first pole and are ready to conquer inversions like a boss (I’m right there with you—one month in and obsessed), this guide is your go-to for gearing up.

Let’s face it—figuring out what to wear (and what not to wear) can feel like its own workout. But don’t worry, I’ve made the mistakes so you don’t have to. Whether it’s fabric faux pas or slippery regrets, this guide has you covered—literally (well, mostly—some skin contact is key for grip). So, grab this nugget of wisdom, girl, and use it to your pole advantage. Let’s slay the pole game together! 💪✨

This post is all about what to wear for polefitness

Preparing for your first pole dancing class is essential to ensure a comfortable and safe experience.

When it comes to pole dancing, the golden rule is simple: more skin, less fabric! Your skin is your secret weapon for gripping the pole like a pro. So, let me just say it loud and clear—this isn’t a suggestion; it’s a demand—activeware shortie shorts and a tank top are non-negotiable.

I get it—day one can be nerve-wracking. I showed up to my first pole class in a short-sleeve shirt because, honestly, I felt self-conscious about my arms. But watching other gorgeous ladies, some bigger than me, scaling that pole like it was second nature was nothing short of inspiring. Their confidence rubbed off on me, and before long, I ditched the sleeves for a tank top. And guess what? Best decision ever. A supportive sports bra is also a great idea too

Now, about those shorts—don’t make the rookie mistake I did. My first attempt in shorts that were about 5 inches long (basically Bermuda shorts in pole terms) was a total flop. I couldn’t grip the pole to save my life. The next day, I wised up and put on 3-inch shortie shorts, and voilà! The grip was strong, the spins were smooth, and my confidence skyrocketed.
So, take it from me—embrace the skin-to-pole action, rock those shortie shorts, and let the confidence shine. Trust me, your spins will thank you! ✨💃

Pro tip. Call or message the studio. They usually know best what their instructors do on first classes for newcomers and they will tell you if you should go with

Bare Feet, grippy socks, or regular socks. High heels if you’re spicy!

If you’re just starting out, let me save you some frustration: go barefoot. Trust me, bare feet give you the ultimate freedom to master those mesmerizing floor spins, like pirouettes. But I get it, the idea of putting your bare feet on the floor for the first time can be, well… icky. (I had that same “ew, no thanks” moment too!)

So naturally, I sprinted to Target and snagged myself a pair of grippy yoga socks. Spoiler alert: those socks took their job way too seriously. They latched onto the floor like their sock lives depended on it, making spinning more impossible than a cat walking on ice. Needless to say, the grippy socks ended up in the corner of shame.

Then I thought, “Okay, let’s try regular socks.” Game-changer! Socks gave me just enough slip to glide smoothly around the pole without feeling like I was fighting the floor. Plus, they’re a lifesaver if your feet sweat—it’s like slipping and sliding in style!
So, what’s the verdict? If you’re a newbie, I say embrace the barefoot life for ultimate control. But if that’s not your thing (or if you want some extra glide), regular socks are a solid second option. Just stay far, far away from those grippy socks unless you’re looking for an accidental leg day.

Grip Aides

For those dealing with sweaty hands or needing a little extra help with pole gripping, we’ve got you covered! Sweaty hands can make it tough to maintain full control of the pole, and a solid grip is absolutely essential. Here are some great options to help combat the slip and keep you confidently spinning and climbing!

UPDATE!: Today, during class, one of my polemates introduced me to a grip aid called “Monkey Grip.” I decided to give it a try, and she guided me through the process: applying a small amount to my hands, rubbing them together, and then running my hands down the pole a few times. Let me tell you—my hands were sticking to that pole! It was incredibly sticky, maybe even too sticky at one point, but it worked perfectly for me. Needless to say, I’ve already placed an order online to have it ready for my next pole class in April!

✨✨Do NOT wear any rings, bracelets, lotions, or body oils on your hands, arms, legs, or feet as this will make pole dancing difficult. You can always lotion up after class.✨✨

Kneepads / Brace

You will find yourself on your knees for poles classes and other floor work, so keeping knee pads/sleeves on hand will be very helpful helpful.

Spray bottle of alcohol and a towel

to clean off the pole between students (because, you know, sweat and germs); and to keep your pole “dry” as you’re using it, because a sweaty pole is a slippery pole. – Studio Rio’s Twisted Fitness in Virginia Beach, VA