Home > Pole Dancing for Beginners: Your First Guide

Pole Dancing for Beginners: Your First Guide

Thinking about trying pole dancing? Here’s everything you need to know, from busting myths to surviving your first class. No experience necessary!
Disclaimer: Images on this page are for illustration and inspiration. They showcase general pole fitness concepts and techniques, not specific individuals, studios, or training sessions.

So, you’re thinking about pole dancing. Maybe you saw a cool video, or a friend won’t stop talking about it. But a little voice in your head is asking: Am I strong enough? Am I too old, too uncoordinated, too... whatever?

This guide is here to tell that little voice to pipe down. We'll give you the facts to get you from curious to confident. This is your roadmap to your first spin and beyond.

A diverse group of beginners smiling and learning together in a pole dancing class.

Mindset and Myths

Before you even touch a pole, you have to get your head straight. The biggest hurdles are the myths you believe. Let's knock them down one by one.

Busting the Stigma

The biggest misconception? That pole dancing is just for strip clubs. 1 Nope. Using a pole for acrobatics is ancient, with roots in Indian Mallakhamb and Chinese Pole, which are centuries old. 3

Today, pole is a legit sport and art form. There are athletic classes (PoleFit), flowy lyrical classes, and yes, sensual styles. 6 You choose what your dance is about. The International Pole Sports Federation is even pushing for it to be in the Olympics. 3

A pole dancer holds a powerful and athletic pose, showcasing the strength required for the sport.

"Am I Strong Enough?"

This is the question everyone asks. Here's the secret: you don't start pole because you're strong. You start pole to get strong. 6

Key Insight: You don't need to be strong to start pole dancing. You start pole dancing to get strong. Beginner classes are designed to build your strength from the ground up.

Beginner classes are designed for... well, beginners. You'll start with basics that build strength slowly and safely. 2 Lots of dancers start without being able to do a single push-up and are climbing the pole a few weeks later. 6 Your first spins are more about momentum and technique than raw power. 8

"Do I Have the Right Body?"

Let's be super clear: pole dancing is for every body. 1 There is no "pole body." Studios are some of the most body-positive places you'll find, celebrating what your body can do , not how it looks. 11, 13, 14

Two pole dancers with different body types happily practicing together.

In fact, having more curves can be an advantage, giving you more skin surface for grip. 10 Worried about flexibility? You'll build it as you go. 1 Too old? People start in their 40s, 50s, and 60s. 6 No dance background? No problem. Instructors break everything down into tiny, manageable steps. 2

And if you're worried about what people will think, don't be. In class, everyone is too busy trying not to fall off their own pole to judge you. 12 You get confidence from showing up. 14 It boosts self-esteem, improves body image, and makes you feel powerful. 6

Studio or Home?

Okay, you're in. Now, where do you learn? You have two main options: a studio class or a home setup. There's no wrong answer, just what's right for you.

Going to a Studio

A studio gives you instant access to a community. People cheer for you, you make friends, and it turns a workout into a fun group activity. 21, 23 The most important thing is the instructor. Look for teachers with certifications (like from XPERT or the PFA) because it means they're trained in safety and anatomy. 24, 27

Check out the space itself. It should be clean, with crash mats and enough room around each pole. 29 A good studio will have a "one student per pole" policy so you get plenty of practice time. 30 Look for a clear class progression, starting with an "Intro to Pole" level. 31 Take a trial class to check the vibe and see if it feels like a good fit. 29

A clean, bright, and empty pole dancing studio with crash mats under each pole.

Learning at Home

The home route offers flexibility, but safety is 100% on you. The biggest rule: do not buy a cheap, unbranded pole online. They can fail and cause serious injury. Invest in a quality pole from a trusted brand like X-Pole or Lupit Pole. 34

Safety Warning: Never buy a cheap, unbranded pole. They are a serious safety hazard and can fail unexpectedly. Always invest in a reputable brand and ensure it is installed correctly under a ceiling joist.

For home poles, pressure-mounted ones are most common because they don't require drilling. 36 You absolutely MUST use a stud finder to install it under a ceiling joist, or it could crash right through the drywall. 34

You'll also choose a finish. Chrome is the standard. Stainless steel is great for nickel allergies. Brass has great grip for hot weather, and powder-coated or silicone poles offer maximum stickiness. 38 The standard pole diameter is 45mm, a good balance for gripping with hands and legs. 41

For learning, be careful with free online tutorials. They can lack structure and safety cues. 44 It's much safer to use a structured online program from a site like Studio Veena or PoleFreaks. 29 They offer step-by-step curriculums designed by certified instructors.

Gearing Up

What do you need for your first class? The right gear keeps you safe and helps you feel ready. Your pole kit is simple, but each item is important.

The Outfit

Let's talk about the small clothes. It's not about looks, it's about physics. Your skin is your grip. 49 Fabric slides on the pole, but skin sticks. This is what keeps you from falling.

The standard uniform is a sports bra and fitted shorts. 52 For your first class, longer bike shorts are fine, since you won't need much leg grip yet. 53 Most classes are barefoot. Heels come later, usually in special classes. 49

A flat lay of a typical beginner pole dancing outfit: sports bra, fitted shorts, and a water bottle.

What NOT to Wear

This is a big safety rule. On the day of your class, do not use any body lotion, oil, or heavy moisturizer. 56 It makes your skin and the pole dangerously slick for you and everyone else.

Also, take off all your jewelry. Rings can get caught during a spin and cause nasty finger injuries. They also scratch and damage the pole. 50

Critical Safety Rule: On the day of your class, do not wear any lotion, body oil, or jewelry. Lotions make the pole dangerously slippery for everyone, and rings can cause severe finger injuries.

Grip Aid: Your Secret Weapon

Your hands might get sweaty from nerves, especially at first. That's where grip aid comes in. It's a product that helps you stick to the pole. 56, 58

If you have dry skin, a wax-based grip (like iTac2) adds tackiness. If you have sweaty hands, a liquid chalk product (like Dry Hands) is better. 58 You can use it on your hands, inner thighs, or behind your knees. 61 Think of it as a tool to help you practice proper technique while you build natural grip strength. 63

Also, pack a water bottle, a small towel to wipe down your pole, and maybe some knee pads if you'll be doing floorwork. 52, 56

Your First Class: A Play-by-Play

You booked your first class. You're probably a mix of excited and terrified. Totally normal. Knowing what to expect helps calm the nerves.

Arriving

Get to the studio 10-15 minutes early so you don't have to rush. 64 You'll sign a waiver, find a spot for your stuff, and see a room full of poles and other students who were once beginners too. 65

Remove your shoes and jewelry. Grab the spray bottle and a cloth and give your assigned pole a good wipe-down. This is standard practice for hygiene and grip. 66, 68

The Warm-Up

Every class starts with a 10-15 minute warm-up. This is non-negotiable for preventing injury. 64 Expect some light cardio like jumping jacks, plus joint rotations for your arms, wrists, and legs. 69

Conditioning

Next up is conditioning, which builds the basic strength you need for pole. 71 You might do planks, leg raises, or modified push-ups, either on the floor or using the pole for support. 73 The instructor will offer modifications for all fitness levels.

Your First Moves

It's time! Remember, your goal isn't perfection. It's to listen, try, and have fun. 75 Feeling awkward is part of the process. 77

You'll start with basics, like how to walk around the pole. 71 Then you'll learn your first spin, probably the "Fireman Spin." 78 The instructor will show you how to grip, step, and swing your legs around the pole to spin gently to the floor. 79 You'll be surprised by what you can do.

A supportive instructor guides a nervous but excited beginner through her first Fireman Spin.

The Cool-Down

The class ends with a cool-down to help your muscles recover and reduce soreness. 69 This involves a series of static stretches for your shoulders, back, and hips, holding each for about 30 seconds. 69 After a final pole wipe, you're done. You'll leave tired, proud, and probably excited for the next class.

The Aftermath... and the Future

After your first class, you'll feel it. This is a good sign. It means your body is adapting and getting stronger. Knowing how to care for yourself is key to a long and happy pole journey.

DOMS and Pole Kisses

A day or two after class, your muscles will be sore. This is called Delayed Onset Muscle Soreness (DOMS), and it's totally normal. 81 It means your muscles are repairing and getting stronger. Gentle movement, hydration, and a warm bath can help. 83

You'll also get bruises. We call them "pole kisses." 85 They show up on your skin's contact points, like your inner thighs and shins. 86 Dancers wear them as badges of honor, proof of hard work. 87 Over time, your skin toughens up and you'll bruise less. Arnica gel can help them fade faster. 88

An artistic close-up of 'pole kisses,' the bruises earned from practicing pole dancing.

Recovery is Key

Recovery is just as important as training. Take one to three rest days per week. 91 Get plenty of sleep, since that's when your body does most of its repair work. 91

Fuel your body properly. A light snack before class gives you energy, and a meal with protein and carbs afterward helps your muscles recover. 93 Adding other activities like yoga (for flexibility) or strength training will make you a better, less injury-prone dancer. 95

What's Next?

After you nail the basic spins, you'll move on to climbing, then pole sits, and eventually, going upside down (inverting). 45 Be patient with this process. It takes months for some, a year or more for others, and both are totally fine. 45

Friendly Reminder: The worst thing you can do is compare yourself to others. Focus on your own little wins, like holding a move longer or spinning a bit more smoothly. This is your journey.

The worst thing you can do is compare yourself to others. 75 Focus on your own little wins, like holding a move longer or spinning a bit more smoothly. This is your journey. Welcome to the tribe.

Works cited

  1. Debunking 10 Pole Dancing Misconceptions - Waikapu Danceworks, https://waikapudanceworks.com/debunking-10-pole-dancing-misconceptions/
  2. Common Myths About Pole Dancing & Aerial Dance. - PoleLaTeaz, https://www.polelateaz.com/teazmeblog/2024/5/24/common-myths-about-pole-dancing-amp-aerial-dance
  3. Pole dance - Wikipedia, https://en.wikipedia.org/wiki/Pole_dance
  4. en.wikipedia.org, https://en.wikipedia.org/wiki/Pole_dance#:~:text=Pole%20dance%20combines%20dance%20and,gyms%20and%20dedicated%20dance%20studios.
  5. Beyond the Spin: Unveiling the Art and Power of Pole Dance Fitness - Altitude Fitness Frisco, https://www.altitudefitnessfrisco.com/post/beyond-the-spin-unveiling-the-art-and-power-of-pole-dance-fitness
  6. Debunking 5 Common Pole Dancing Myths | Pole Athletica | Pole ..., https://poleathletica.com/news/debunking-5-common-pole-dancing-myths
  7. Is Pole Dancing a Sport? (Should It Be?) | PolePedia, https://polepedia.com/is-pole-dancing-a-sport/
  8. How Hard is Pole Dancing? - MUST READ advice from a Pole Dancer - PoleFreaks, https://www.polefreaks.com/is-pole-dancing-difficult/
  9. Testimonials - Sheer Inspiration Pole Fitness, http://www.sheerinspirationpolefitness.com/testimonials.html
  10. Am I Too Fat to Pole Dance? Breaking Down Body Stereotypes in Pole Dan - Spincess, https://spincess.store/blogs/information/am-i-too-fat-to-pole-dance-breaking-down-body-stereotypes-in-pole-dancing
  11. Your Body, Your Rules: The Power of Pole for Women | Achieve ..., https://www.achievepolestudio.com.au/your-body-your-rules-the-power-of-pole-for-women/
  12. Taking my first class next week, I'm nervous I won't fit the “vibe” : r ..., https://www.reddit.com/r/poledancing/comments/ye1vl6/taking_my_first_class_next_week_im_nervous_i_wont/
  13. How Pole Dancing Promotes Body Positivity - Aerial Fifty Two, https://aerialfiftytwo.com/2024/07/01/how-pole-dancing-promotes-body-positivity/
  14. 15 Most Misunderstood Pole Dancing Facts | Achieve Pole Studio, https://www.achievepolestudio.com.au/pole-dancing-facts/
  15. Body Diversity, Positivity, and Acceptance in Pole (OR “Skinny Bitch's Guide To Not Being An Accidental Jerk To People Larger Than You”), https://poleconvention.com/general/body-diversity-positivity-and-acceptance-in-pole-or-skinny-bitchs-guide-to-not-being-an-accidental-jerk-to-people-larger-than-you/
  16. Can You Pole Dance If You're Not Flexible? Here's What You Need to Kno - Spincess, https://spincess.store/blogs/information/can-you-pole-dance-if-youre-not-flexible-here-s-what-you-need-to-know
  17. Pole Dancing - My beginner experience at 54 ! : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/stg6n0/pole_dancing_my_beginner_experience_at_54/
  18. Top 5 Reasons Why Pole Is Great For Your Mental Health - Pole Divas, https://poledivas.com.au/top-5-reasons-why-pole-is-great-for-your-mental-health/
  19. How Pole Dancing Improves Your Mental Health, http://xpoleus.com/2024/09/13/how-pole-dancing-improves-your-mental-health/
  20. How has pole changed/influenced your life? : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/1dpgqfe/how_has_pole_changedinfluenced_your_life/
  21. How Zensual Dance Fitness Fosters a Supportive Community in ..., https://zensualdance.com/how-zensual-dance-fitness-fosters-a-supportive-community-in-pole-dancing/
  22. Joining the Pole Dance Community - OtherWorld Shoes, https://otherworldshoes.com.au/blogs/pole-dancers-blog/joining-the-pole-dance-community
  23. The Impact of Unity: How Community Strengthens the Pole Dance World - THE|BAR, https://www.the-bar.co/post/the-impact-of-unity-how-community-strengthens-the-pole-dance-world
  24. Certifications - Pole Fitness Studio - Bachelorette Party Packages, Fitness Classes, and more!, https://www.polefitnessstudio.com/certifications
  25. XPERT Fitness | Pole & Aerial Teacher Training Courses, https://xpertfitness.com/
  26. Become A Certified Instructor | Pole Fitness Instructors Certification - Flirt Fitness Studio, https://www.flirtfitnessgr.com/become-a-certified-instructor/
  27. How to choose a pole dance instructor - Pole Cats Dance, https://www.polecatsdance.co.uk/blog/how-to-choose-a-pole-dance-instructor
  28. How to tell if your pole teacher is a good teacher? : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/okwxd5/how_to_tell_if_your_pole_teacher_is_a_good_teacher/
  29. A Guide to Finding the Right Pole Studio : Welcome to the ..., https://poleconvention.com/general/a-guide-to-finding-the-right-pole-studio/
  30. What makes a perfect pole studio? : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/15k0wtj/what_makes_a_perfect_pole_studio/
  31. Pole Fitness - Elements Dance Space, https://www.elementsdancespace.com/pole-fitness
  32. Class Levels - Michelle Mynx Academy of Pole Dance, https://www.mynxacademy.com/class-levels
  33. Class Descriptions | Monarch Pole Dance, https://www.monarchpoledance.com/class-descriptions
  34. “Which pole should I get?” A guide to buying a pole for home training, https://irishpoledanceacademy.com/which-pole-should-i-get-a-guide-to-buying-a-pole-for-home-training/
  35. (UPDATED) Ultimate Home Poling Handbook for 2025 [Guide] - PolePedia, https://polepedia.com/home-poling-handbook/
  36. How to Choose the Right Pole for Home: The… | Altitude Pole ..., https://www.altitudepole.co.nz/blog/the-ultimate-guide-for-buying-your-own-pole
  37. Buying a Pole for Home Use - Brass Butterflies, https://www.brassbutterflies.com/blog/2021/1/19/buying-a-pole-for-home-use
  38. 7 Types of Dance Pole Finishes| Chrome vs Stainless Steel - Spinning Wild, https://www.spinningwild.com/blog/types-of-dance-pole-finishes/
  39. What's the difference between each pole finish? - X-POLE, https://x-pole.co.uk/faqs/whats-the-difference-between-each-pole-finish/
  40. Dance Pole Finish Types | Chrome VS Stainless Steel, Brass, Silicone, Powder Coated & Gold, https://polefitnessdancing.com/best-finish-to-get-on-stripper-poles-used-for-a-pole-dancing-workout/
  41. Best Dance Poles to Buy for Home Use-Buyer's Guide 2025, https://polefitnessdancing.com/best-dance-poles-to-buy-for-home-use-buyers-guide/
  42. The Types of Poles Used in Pole Dancing - Pole Fitness Studio, https://www.polefitnessstudio.com/blog/types-of-pole-dancing-poles
  43. How Do I Buy A Pole For Pole Dancing? - X-POLE, https://x-pole.co.uk/inspiration/how-do-i-buy-a-pole-for-pole-dancing/
  44. Classes vs buying a pole at home and learning from YouTube? : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/u0sjq4/classes_vs_buying_a_pole_at_home_and_learning/
  45. Pole Curriculum: The ULTIMATE GUIDE to your Pole Journey - The Pole Dancer, https://thepoledancer.com/tips/pole-curriculum-guide/
  46. PoleFreaks Studio - Pole Dance Tutorials - Learn with Strength &, https://studio.polefreaks.com/
  47. My Reviews and Experiences with Online Pole Dance and Fitness Training Programs - Part 1, https://1989pole.com/blog/reviews-and-personal-experiences-with-online-pole-dance-and-related-training-programs
  48. Online pole dance 'courses ' for beginners ? : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/159906c/online_pole_dance_courses_for_beginners/
  49. What to Wear to Pole Dancing Class – Hey Mavens, https://www.heymavens.com/blogs/news/what-to-wear-to-pole-dancing-class
  50. 10 Safety Rules for Pole Dancing - Super Fly Honey, https://www.superflyhoney.com/blogs/essentials/10-safety-rules-for-pole-dancing
  51. The Ultimate Pole Dancing Guide: What to Wear to Pole Dancing Class - Fit2Flaunt, https://fit2flaunt.com/blogs/learn-to-pole/pole-dancing-attire-guide-what-to-wear-and-why
  52. What to Wear to Pole Dancing Class – pole dancing outfits for beginners - Pole Divas, https://poledivas.com.au/what-to-wear-to-pole-dancing-class-pole-dancing-outfits-for-beginners/
  53. What Do I Wear to a Pole Dancing Class?, https://www.poledancingclasseswirral.com/what-wear-pole-dancing-class/
  54. How To Choose Clothes For Pole Dancing - YouTube, https://www.youtube.com/watch?v=v24Ie-F7lbU
  55. The Ultimate Guide to Pole Dancing clothes - Lupit Pole, https://www.lupitpole.com/en/news/pole-dance/the-ultimate-guide-to-pole-dance-dress-code
  56. Essential Gear for Beginner Pole Dancers: Starting Your Journey Right - Inner Diva Studios, https://innerdivastudios.com/inner-diva-studios-news/essential-gear-for-beginner-pole-dancers-starting-your-journey-right
  57. 11 Things Not To Wear For Your Pole Dancing Class – PoleActive, https://www.poleactive.com/blogs/news/11-things-not-to-wear-for-your-pole-dancing-class
  58. Pole Grip for Polers: 30 Questions Answered - Pole Physics, https://polephysics.com/blog/pole-grip-questions-answered/
  59. (2025 Update) Ultimate Pole Grip Aid Guide | PolePedia Review, https://polepedia.com/grip-aid-guide/
  60. Pole Dance Grip aids: When, Where and How to use them!, https://www.blackgirlspole.com/bgpc-blog/the-best-pole-dance-grip-aids-in-2022
  61. Getting Started With Pole Dancing Grip Aids For Beginners | Pole ..., https://polefitnessdancing.com/getting-started-with-pole-dancing-grip-aids-for-beginners/
  62. What's the best grip aid for pole dancing? Different types of grip for pole #poledance #poledancing - YouTube, https://m.youtube.com/shorts/umlduVQA2wk
  63. 5 Ways: Improve Your Grip WITHOUT Grip Aid | PolePedia, https://polepedia.com/improve-your-grip-without-grip-aid/
  64. What's a Pole Class Really Like? Part 2 – Preparing for Class - Phoenix Flight Studio, https://phoenixflightstudio.com/whats-a-pole-class-really-like-part-2-preparing-for-class/
  65. Understanding What to Expect in Your First Pole Dancing Class, https://www.cocreatepolefitness.com/post/understanding-what-to-expect-in-your-first-pole-dancing-class
  66. Pole Etiquette - PoleFreaks, https://www.polefreaks.com/pole-etiquette/
  67. Studio Etiquette - Cherry Blossom Aerial Dance Studio, https://cherryblossomstudio.ca/studio-etiquette/
  68. Pole Dance Studio Etiquette - Aerial Fifty Two, https://aerialfiftytwo.com/2024/01/07/pole-dance-studio-etiquette/
  69. Warming Up and Cooling Down for Pole Dancing - Lupit Pole, https://www.lupitpole.com/en/news/pole-dance/warming-up-and-cooling-down-for-pole-dancing
  70. QUICK POLE WARMUP - 15 Minute Flow (Follow Along) PolePedia, https://polepedia.com/15-minute-flow-warmup/
  71. intro to pole - Body & Pole, https://bodyandpole.com/pole/
  72. Pole Dance Conditioning | PolePedia, https://polepedia.com/pole-dance-conditioning/
  73. Pole dancing exercises, https://www.lupitpole.com/en/news/pole-dance/pole-dancing-exercises
  74. 3 pole exercises for invert strength (for beginner polers), https://www.thepolept.com/strength-for-pole/3-pole-exercises-for-invert-strength-beginner-pole-dancers/
  75. Preparing for your first pole class - Practical Pole, https://www.practicalpole.com/2022/04/preparing-for-your-first-pole-class_15.html
  76. What to expect on your first pole dance class? - Spinning Wild, https://www.spinningwild.com/blog/first-pole-dance-class/
  77. So I went to my first class! What was all of your first experiences like? : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/5ofytl/so_i_went_to_my_first_class_what_was_all_of_your/
  78. 10 Must Learn Beginner Pole Spins | 123Poling, https://123poling.com/10-must-learn-beginner-pole-spins/
  79. Fireman Spin - Beginner Pole Dance Moves | PolePedia - YouTube, https://www.youtube.com/watch?v=ygD2tatEn-Q
  80. BEGINNER POLE DANCE MOVE || Pole Fireman Spin Variation Tutorial - YouTube, https://www.youtube.com/watch?v=gWkRl9aMT74
  81. What to Know About Delayed Onset Muscle Soreness (DOMS), https://www.healthline.com/health/doms
  82. About DOMS - Pole Dance Classes, https://www.opendance.academy/about-doms/
  83. 6 Ways to Relieve Sore Muscles - Pole Athletica, https://poleathletica.com/news/6-ways-relieve-sore-muscles
  84. Dealing with DOMS - Delayed Onset Muscle Soreness - Sarah Parker Fitness, https://www.sarahparkerfitness.com/blog/37892-dealing-with-doms-delayed-onset-muscle
  85. polepedia.com, https://polepedia.com/pole-dancing-bruises/#:~:text=Pole%20dancing%20bruises%2C%20affectionately%20called,body%20while%20doing%20certain%20moves.
  86. Pole Dancing Bruises? Not to Worry | PolePedia, https://polepedia.com/pole-dancing-bruises/
  87. Pole Kisses Guide, https://www.pushandpole.com/blogs/news/pole-kisses-guide
  88. Pole Dancing Bruises: 5 Ways to Heal Faster - Super Fly Honey, https://www.superflyhoney.com/blogs/essentials/5-ways-to-heal-faster-from-pole-bruises
  89. 7 Ways to Reduce Pole & Aerial Bruising, https://momentumpoleaerial.com/7-ways-to-reduce-pole-aerial-bruises/
  90. Recovering from Pole Kisses - Pole Kisses Bungee & Aerial Fitness, https://polekissesaerialfitness.com/healing-pole-dancing-bruises/
  91. How much rest should you be getting? – Irish Pole Dance Academy, https://irishpoledanceacademy.com/pole-dancing-and-rest/
  92. What do you do on rest days? : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/1c6suka/what_do_you_do_on_rest_days/
  93. Three Nutrition Tips for Aerialists and Pole Dancers | Arkansas ..., https://www.arkansascircusarts.com/three-nutrition-tips-for-aerialists-and-pole-dancers/
  94. Pole Dance Performance: What to Eat Before Practice - Spincess, https://spincess.store/blogs/information/pole-dance-performance-what-to-eat-before-practice
  95. What's the best cross training for pole? : r/poledancing - Reddit, https://www.reddit.com/r/poledancing/comments/1cwaz53/whats_the_best_cross_training_for_pole/
  96. How To Speed Up Your Pole Progress With Cross Training, https://lovepolekisses.com/motivation/faster-pole-progress-cross-training/
  97. Pole gains in the gym: 5 dumbbell exercises for pole dancers, https://www.thepolept.com/fitness/pole-gains-in-the-gym-5-dumbbell-exercises-for-pole-dancers/
  98. Pole Dance Move Dictionary - PolePedia, https://polepedia.com/move-dictionary/
  99. Beginner Pole Moves You will Learn in Just 8 Weeks! | Achieve Pole ..., https://www.achievepolestudio.com.au/beginner-pole-moves-you-will-learn-in-just-8-weeks/
  100. How long did it take you... - StudioVeena.Com, https://www.studioveena.com/discuss/discussion/How_long_did_it_take_you_20110202061647/