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How often should I Pole Dance?


There is no one-size-fits all program

To start, there is no one-size-fits-all program for training schedules in pole dancing. Your training program should vary based on several factors:

  • Your level: A beginner should not be practicing as much as an intermediate or advanced pole dancer. Gradually increasing the workload is important to avoid injuries and fatigue.

  • Purpose of training: Are you training for competition or just trying to improve your overall fitness and well-being?

  • Health and physical limitations: Any limitations should be taken into account when planning your training schedule.

  • Daily routine: Consider your work or study schedule and whether you have access to a pole at home or at a studio.



Tips to start planning your pole dance training schedule

Once you have considered these factors, you can start planning your training schedule. Here are some tips for creating a training schedule:



Beginner/Newbie Pole Dancer

  • Take it easy and give your body enough rest to recover.

  • Aim for 1 pole class per week and maybe an additional 30-60 minute pole session.

  • Add cross-training, flexibility, or strength workouts.

This is how a Beginner/Newbie Pole Dancer Schedule could look like:

Monday: Pole Class

Tuesday: Rest

Wednesday: Flexibility/Strength

Thursday: Rest

Saturday: Rest

Sunday: 30-60Min Extra Pole


Intermediate Pole Dancer

  • Increase the time of your practice or add an additional session or add another pole class from your studio.

  • Add more cross-training to improve flexibility and strength.

  • Consider training for a competition.

This is how a Beginner/Newbie Pole Dancer Schedule could look like:

Monday: Pole Class

Tuesday: Rest

Wednesday: Flexibility/Strength

Thursday: Pole Class

Saturday: Rest

Sunday: 30-60Min Extra Pole



Beautiful Pole Dancer does an advanced pole trick, a pole shape out of the twisted grip handspring.
Twisted Grip Handspring Arch Back Flag


Advanced Pole Dancer

  • Increase your workload but keep in mind the importance of rest and recovery.

  • Consider joining 3 pole classes a week

  • Keep cross-training and vary your training to avoid plateaus or stagnation.

This is how a Beginner/Newbie Pole Dancer Schedule could look like:

Monday: Pole Class

Tuesday: Rest

Wednesday: Flexibility/Strength + Pole Class

Thursday: Pole Class

Saturday: Rest

Sunday: 60+ Minute of Pole


Do you want a personalised training plan?

Do you need help with your training schedule? Would you like a personalized flexibility or stretching plan? Just contact us, and we can offer you personal guidance and help you reach all your goals.

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