Finally Settling In!

After our big move to our new venue we are finally done and settling in, and feeling finally back to normal. There have been some slight changes to our weekly class timetables, so please be sure to take a look at that on our website.

This weeks blog is dedicated to dispelling a common myth that puts a lot of people off taking pole lessons – the myth that you need to be strong in order to start (and that if you're not, then there's no point) and also we're going to list a few tips and tricks for increasing your strength.

Whilst pole does require strength - particularly in the arms and core – you will find during you six week beginners course that you build strength rather quickly as your body adjusts to using muscles in new ways. This muscle memory helps greatly as you learn more beginner moves, and many of our students are surprised by how much they are capable of after just a few classes. The truth is, our bodies are much more powerful than we realise, and a lot of the initial difficulty is down to the fact that we are simply not used to using certain muscles in our day to day lives. As we train and develop these muscles, we develop faster and tricks that once seemed impossible, become easy. That's not to say there's no effort required if you want to become strong enough to progress to higher stages – you will need dedication and regular training in order to build the strength needed for advanced moves. Strength is also essential in ensuring your safety when inverting or climbing higher up on the pole, and also in creating a solid foundation of posture and body positioning awareness to prevent injury further down the line.

Here we've listed some advice on how to get started with this.

1. Consider getting a home pole to practice with!
If you have a space to spin in, why not invest in your very own pole for home training? We recommend the X-Pole which is the industry standard, and are the same poles used in most
competitions. Their range carries static poles and static poles with the option to spin, both of which you can purchase directly from us! For just £20 extra we also offer a fitting service where we will come and set the pole up for you. If you don't have the space for a home pole, there is always the option to attend our Mixed Ability sessions which are suitable for anyone with basic experience and cost only £8! Either of these options are a great way of getting extra practice in
between classes, and allow for quicker progression.

2. Pilates
Pilates is a perfect way of achieving a stable core, strong but bulk-free arms, and lean, elongated legs – perfect for pole! You can learn pilates exercises either in a class, or even online! YouTubers such as Bloglilates provide free home workouts designed to be done with no equipment and in minimal space – perfect for those on a budget and those who live in apartments and don't want to annoy their neighbours by jumping around! Even better, YouTube is full of mini workouts as short as 5 minutes for those of us who have a busy day ahead and need a super quick way to train whilst on the go.

3. Strength train with weights
A lot of women are afraid of touching weights, out of fear of “bulking” up or looking unfeminine. The truth is, that rarely happens. Most women will just develop leaner, harder muscles as opposed to the muscles becoming huge (and even if that does happen, strong is sexy!). Weight lifting is actually incredibly beneficial for pole dancers, as working the muscles will in turn increase stamina and allow you to train and hold moves for even longer. We recommend starting with a small set of dumbbells, either at a gym or at home.

4. Body weight exercises
Another that you can do at home, training with you body weight is a great alternative to weight lifting, or can be done alongside. As pole requires a lot of lifting your entire body weight exercises like planks and side-planks, pull ups/chin ups, tricep dips and even burpees are a fantastic way of working the exact same muscles you'll be using on the pole. Most of these are equipment-free, but you can also purchase pull-up bars to use at home that fit over your door
frame.

We hope that this post will encourage more people to take a pole class, because whether you're strong or not anyone can start as long as they're willing to work hard! Do you have any favourite strength training tips or tricks? Be sure to let us know!

Have a wonderful week, and we'll see you in class!