FREQUENTLY ASKED QUESTIONS
Is there a weight restriction?
The poles can handle weight of up to 100 kg. Although anyone can learn floor work and the basics around the pole at any weight, you will be very restricted in what you are able to do if you are over 100 kg. One of the first things you learn is how to spin and how to sit. You will be holding your entire body weight with your hands, so it is better to lose weight before trying out the pole.
Am I too old to pole dance?
Greta Pontarelli has won the masters division in the World Pole Championships 11 years in a row. She is currently 71 years old. I hope this answers the age question.
What do I need to wear to class?
Pole classes: Shorts and a t-shirt. You need skin to grip the pole, so your shorts need to be high up on your legs. No shoes or jewelry.
Pole heels class: High heels and knee pads. We do a lot of heel clicking and clacking and floorwork. Shorts and a t-shirt.
Aerial yoga: Leggings and a t-shirt. Make sure the top is fitted so that it doesn't come over your head when you are upside down. No socks or shoes. No jewelry.
Please DON'T wear oil or oily body lotions on the day you come to class. These will make the pole slippery and can cause you to strain your shoulders from trying to hang on. The person sharing the pole with you will also be upset, because she is going to slide too.
BANNED OILS INCLUDE:
No baby oil
No lavender oil
No body lotion
No aromatherapy
No bath oil
No coconut oil
No olive oil
No suntan lotion
No glycerine
You get the point.
What you can wear is water-based body lotion in very small amount. Camphor or aqueous cream. You can bath in oil after class.
Pole heels class: High heels and knee pads. We do a lot of heel clicking and clacking and floorwork. Shorts and a t-shirt.
Aerial yoga: Leggings and a t-shirt. Make sure the top is fitted so that it doesn't come over your head when you are upside down. No socks or shoes. No jewelry.
Please DON'T wear oil or oily body lotions on the day you come to class. These will make the pole slippery and can cause you to strain your shoulders from trying to hang on. The person sharing the pole with you will also be upset, because she is going to slide too.
BANNED OILS INCLUDE:
No baby oil
No lavender oil
No body lotion
No aromatherapy
No bath oil
No coconut oil
No olive oil
No suntan lotion
No glycerine
You get the point.
What you can wear is water-based body lotion in very small amount. Camphor or aqueous cream. You can bath in oil after class.
How long will it take to learn?
It depends on your fitness level and your background. We find that those who have done ballet or gymnastics tend to learn very fast and have more strength than others. This should not affect your decision to join, because most get it in the end anyhow. You will be able to do some basic moves from the first day already. If you attend the Intro to Pole Dance course you will be able to do a small routine within 6 weeks. The average beginner takes 6-12 months to strong and comfortable enough to move to pole 2 (intermediate).
I've heard that pole dancing is difficult, will I be able to do it?
Everyone starts at the bottom, literally. We will teach you one step at a time. Before you know it, you will be climbing within a few weeks:)
You will be holding your entire body weight, so your hands will need to get stronger. Initially you won't be able to hold yourself up for long, but your hand muscles get strong quickly.
Bruising is common because you aren't used to bumping against the pole. It does get better as your body becomes conditioned.
Pole also requires core strength to invert and hold certain moves. We start training you to build your core strength from day 1.
Flexibility is also an asset. You don't need to split to do the moves, but it certainly helps to be able to twist your body around the pole.
You will be holding your entire body weight, so your hands will need to get stronger. Initially you won't be able to hold yourself up for long, but your hand muscles get strong quickly.
Bruising is common because you aren't used to bumping against the pole. It does get better as your body becomes conditioned.
Pole also requires core strength to invert and hold certain moves. We start training you to build your core strength from day 1.
Flexibility is also an asset. You don't need to split to do the moves, but it certainly helps to be able to twist your body around the pole.
Will I break the pole?
No, you won't break the pole. We've never had a pole break or bend.
What if I fall on my head?
No you won't fall on your head. As with any sport, there is always a risk of injury. Making sure you are warmed up properly, your hands aren't sliding, and you don't overdo things will keep you safe.
Do you only teach adults?
No, we do allow children from 10 years and up. You need to sign a waiver and you need to be present as a guardian if your child attends. If you want to bring your child to class, they are welcome. If they play on the pole then they will need to sign up as students.
Children may not attend the pole heels classes.
Children may not attend the pole heels classes.
Do I need to have a pole at home?
Not at all. We have 6 poles at our studio. This means that there will be 1 -2 girls per pole, which is enough to get a fantastic workout.
We do find that students who have a pole at home can go home and practice what they have learnt, which helps them remember the moves, and to build strength faster, but it's not necessary to have a pole at home. If you are looking for a pole, we do sell static/spinning poles that are cut to fit your ceiling. You can click here to see more.
We do find that students who have a pole at home can go home and practice what they have learnt, which helps them remember the moves, and to build strength faster, but it's not necessary to have a pole at home. If you are looking for a pole, we do sell static/spinning poles that are cut to fit your ceiling. You can click here to see more.
Are classes for women only?
Anyone can attend classes. We mainly have women in our classes, and men may only attend the intermediate / advanced classes. We encourage anyone to join.
Which classes should I attend?
We recommend you do the Intro to Pole Dance course as a starting point. Learning the basics will take you a long way into getting prepared for pole. Once you have completed the 6 week course, then joining the regular beginner classes is the way to go. You can attend any beginner, pole heels or aerial yoga class if you are a beginner.
If you sign up for twice a week you will learn a lot faster than those who only attend once a week.
If you sign up for twice a week you will learn a lot faster than those who only attend once a week.
Do I need to book for a class?
How will it shape my body?
Am I strong enough to pole dance?
Is everyone there young and fit?
What will I tell my family and friends?
What do I need to wear to class?
You need to wear shorts and a tshirt for pole classes, leggings for fitness classes.
You need to wear shorts so that your legs can grip the pole for climbing and sitting.
Shoes are not necessary.
Please DON'T wear oil or oily body lotions on the day you come to class. These will make the pole slippery and can cause you to strain your shoulders from trying to hang on.
You need to wear shorts so that your legs can grip the pole for climbing and sitting.
Shoes are not necessary.
Please DON'T wear oil or oily body lotions on the day you come to class. These will make the pole slippery and can cause you to strain your shoulders from trying to hang on.
How long will it take to know what I'm doing?
It depends on your fitness level and your background. We find that those who have done ballet or gymnastics tend to learn very fast and have more strength than others. This should not affect your decision to join, because most get it in the end anyhow. The average beginner takes 6-12 months to complete pole 1 before moving to pole 2 (intermediate).
Am I too old to do pole dancing?
Greta Pontarelli won the masters division in the World Pole Championships at 62 in 2013. She competed against 45 year olds. I hope this answers the age question.
AM I TOO BIG TO POLE DANCE?
The poles can handle weights of up to 120 kg. We find that some women want to lose weight before doing pole, but pole will actually help them to lose weight faster. The more weight you carry, the more strain you may put on your joints, but this doesn't mean you can't do it.
I've heard that pole dancing is going to be very hard, will I be able to cope?
We always say in class that you start at the bottom, literally. The only way you are going to learn to climb is to master one step at a time. Before you know it, you will be climbing within a few weeks:)
You will probably bruise because your body is not used to pressing up against such a hard object, but the bruising fades as your body adjusts. The same thing would happen if you took up any other contact sport, horseriding or cycling. You would be sore until your body adjusts.
The only thing that won't fade is the callouses on your hands. However, callouses = strength, so it means you are getting really strong!
You will also be building a lot of upper body strength, so be prepared to work muscles you aren't used to working. In the western world, most gyms only have fitness equipment for women that work your lower body, orbitrek, spinning, treadmill, etc, so chances are you won't be used to lifting your body weight with your arms. The good news is that you won't be thinking that you are working out, because you will be having too much fun learning!
You will probably bruise because your body is not used to pressing up against such a hard object, but the bruising fades as your body adjusts. The same thing would happen if you took up any other contact sport, horseriding or cycling. You would be sore until your body adjusts.
The only thing that won't fade is the callouses on your hands. However, callouses = strength, so it means you are getting really strong!
You will also be building a lot of upper body strength, so be prepared to work muscles you aren't used to working. In the western world, most gyms only have fitness equipment for women that work your lower body, orbitrek, spinning, treadmill, etc, so chances are you won't be used to lifting your body weight with your arms. The good news is that you won't be thinking that you are working out, because you will be having too much fun learning!
Will I fall on my head?
This is a common question, and the answer is that anything is possible, but it has never happened in our classes. Even if you go into an inverted position and you slide, you will land on your upper back and maybe wind yourself, but our instructors are always on hand and will not let you try something alone until they are confident you won't fall.
Do you only teach adults?
Yes, you need to be 18 years or older.There are some studios that teach children, and there is no reason why children shouldn't be able to learn. However, our classes also focus on sensual movement and our instructors are specifically trained to handle an adult age group. Children have different requirements, and with the stigma associated with pole dancing we prefer to stick to adult classes.
Do I need to have a pole at home?
Not at all. All our studios have between 8-11 poles per studio. This means that there will be 1 -2 girls per pole, which is enough to get a fantastic workout.
We do find that students who have a pole at home can go home and practice what they have learnt, which helps them remember the moves, and to build strength faster, but it's not necessary to have a pole at home. If you are looking for a pole, we do sell static/spinning poles that are cut to fit your ceiling.
You can click here to see more.
We do find that students who have a pole at home can go home and practice what they have learnt, which helps them remember the moves, and to build strength faster, but it's not necessary to have a pole at home. If you are looking for a pole, we do sell static/spinning poles that are cut to fit your ceiling.
You can click here to see more.
are classes for women only?
Our Rivonia studio is run by a man (and pole dance fanatic), but all our classes are women only. There is a co-ed class at Rivonia on Fridays.
Which classes can I attend?
You can attend any pole basics, pole 1 or fitness class.
Pole basics is very similar to pole 1, with the exception that the instructor takes more time to teach the more difficult moves, and consists mostly of absolute newbies.
Pole 1 is a beginner class. Here you will learn the basics, like climbing, spinning and inverting, and at the same time build strength and tone. The moves you learn will form the foundation for pole 2 and for stronger and more flexible moves.
The fitness classes are aimed at working out all the areas of your body that we don't cover in the pole class. The focus is on bum, tummy and thighs, but you will also learn to be more controlled and graceful in your movements. We don't do any jumping or jolting, so the workout is safe for all ages.
Pole basics is very similar to pole 1, with the exception that the instructor takes more time to teach the more difficult moves, and consists mostly of absolute newbies.
Pole 1 is a beginner class. Here you will learn the basics, like climbing, spinning and inverting, and at the same time build strength and tone. The moves you learn will form the foundation for pole 2 and for stronger and more flexible moves.
The fitness classes are aimed at working out all the areas of your body that we don't cover in the pole class. The focus is on bum, tummy and thighs, but you will also learn to be more controlled and graceful in your movements. We don't do any jumping or jolting, so the workout is safe for all ages.
Do I need to book for a class?
Booking is essential for beginners. As we regularly have new ladies joining, our teachers don't always know who is new, and they may not be able to give you the attention and information you need when you get started. Once you have attended your first class and you have signed up, there is no more need to book.
Do guys find pole dancing attractive?
This is such a commonly asked question that I thought I would answer it succinctly here with another question:
Do guys find a woman dressed beautifully and writhing gracefully around a pole attractive?
The answer is most probably "Yes" (unless he is gay or blind, or both).
But that's not the point of doing the classes. I think the main misconception is that women who pole dance are going to undress, which is NOT the case. (Sorry guys - pole dancers do it for fitness, not for you).
In fact it is the opposite... Most men who are married to pole dancers are what I call "Pole Husbands". These are the male version of "Footballers' Wives", and will sadly probably never see their wives again (because they are in the studio and on YouTube, obsessing over the latest tricks).
The few unsuspecting husbands who have bought their wives a voucher for classes, and / or a pole, may have realised (too late) that it wasn't going to benefit them in the way they hoped.
On the plus side, they will have very happy wives (or girlfriends), who love their new-found confidence and bodies.
And if their wife enters a competition, he may even get the opportunity to watch her perform - dressed beautifully and writhing around the pole - and he will proudly tell everyone that he is her husband!
Do guys find a woman dressed beautifully and writhing gracefully around a pole attractive?
The answer is most probably "Yes" (unless he is gay or blind, or both).
But that's not the point of doing the classes. I think the main misconception is that women who pole dance are going to undress, which is NOT the case. (Sorry guys - pole dancers do it for fitness, not for you).
In fact it is the opposite... Most men who are married to pole dancers are what I call "Pole Husbands". These are the male version of "Footballers' Wives", and will sadly probably never see their wives again (because they are in the studio and on YouTube, obsessing over the latest tricks).
The few unsuspecting husbands who have bought their wives a voucher for classes, and / or a pole, may have realised (too late) that it wasn't going to benefit them in the way they hoped.
On the plus side, they will have very happy wives (or girlfriends), who love their new-found confidence and bodies.
And if their wife enters a competition, he may even get the opportunity to watch her perform - dressed beautifully and writhing around the pole - and he will proudly tell everyone that he is her husband!
how will it shape my body?
I get asked a lot whether pole dancing will help you to lose weight. The answer is YES, however, you need to shift your focus from 'losing weight' to 'shaping your body'.
There are 3 main body types, and if you exercise correctly you will not only lose weight, but you will get the body shape that you want. If you just exercise to burn calories, you will not just burn fat, but you will lose muscle too - the very muscle you want that will give you the shape you want. If you exercise incorrectly for your muscle type you may even find that you have bigger muscles than you wanted.
So - throw away your scale! If you want the physique of a goddess, then get a tape measure and start working out the correct way. You want to look good with your clothes on and off, not just try and cover your skinny body, but untoned muscles.
Body Types
Ectomorph
An ectomorphic body is lean, has little fat and little muscle mass. You have longer limbs and lean, thin muscles. You will struggle to put on muscle, but you will also pick up weight slowly due to a faster metabolism. A common mistake for ectomorphs is to eat less calories than you require, or to eat the wrong foods because you don't realise your body needs more calories than you eat.
Type of exercise: you need to work harder than any other body type to pick up muscle. Isolating muscles is a waste of time if you don't stimulate muscle growth. You need to do compound exercises (combination muscles) and heavy weights to see results. Lots of rest is just as important inbetween working out or you will not allow the muscles to build. Examples: squats with weights, lunges and deadlifts. Swimming also provides resistance to build muscle.
Pole workout: lifting your body with your arms in a full/half range of motion, scissor kicks, aerial shoulder mounts and handstands will strengthen and stimulate your overall muscle mass.
Endomorph
The endomorph has more fat cells than the other body types, and therefore tends to pick up fat quickly. You will have the ability to build muscle faster, but fat as well. You will also lose weight quickly. Your lower body muscles are well developed and you will find squats and lunges easy to do. You should avoid fatty foods, and focus on foods with high fibre, and include more protein in your diet.
Type of exercise: you need to do weight bearing exercise to build muscle so that you can burn the fat faster. However, you need to balance the weight training with cardio so that you don't pick up too much muscle. Don't do more than 1 hour of cardio at a time. Focus on building upper body strength as your legs will already have strong muscles.
Pole workout: combine fitness classes with pole to build and burn. Inverting, spins and isolating exercises on the pole work best, as well as dancing around the pole and floor work.
Mesomorph
If you are lucky to be a mesomorph then you will know that you have defined muscles already. You tend to build muscle very quickly. You will have a defined/average waist size and if you watch your diet you will have a great body to start with.
Type of exercise: since you already have muscles, your focus should be on building stamina and endurance. The types of exercises suited for your body are bootcamp, pilates and yoga.
Pole workout: you need to focus on building stamina on the pole. Routines with combinations of climbing and aerial moves will build your endurance very fast. Be careful not to do too many isolating exercises because you muscles will grow very fast and you may be bigger than you were before.
There are 3 main body types, and if you exercise correctly you will not only lose weight, but you will get the body shape that you want. If you just exercise to burn calories, you will not just burn fat, but you will lose muscle too - the very muscle you want that will give you the shape you want. If you exercise incorrectly for your muscle type you may even find that you have bigger muscles than you wanted.
So - throw away your scale! If you want the physique of a goddess, then get a tape measure and start working out the correct way. You want to look good with your clothes on and off, not just try and cover your skinny body, but untoned muscles.
Body Types
Ectomorph
An ectomorphic body is lean, has little fat and little muscle mass. You have longer limbs and lean, thin muscles. You will struggle to put on muscle, but you will also pick up weight slowly due to a faster metabolism. A common mistake for ectomorphs is to eat less calories than you require, or to eat the wrong foods because you don't realise your body needs more calories than you eat.
Type of exercise: you need to work harder than any other body type to pick up muscle. Isolating muscles is a waste of time if you don't stimulate muscle growth. You need to do compound exercises (combination muscles) and heavy weights to see results. Lots of rest is just as important inbetween working out or you will not allow the muscles to build. Examples: squats with weights, lunges and deadlifts. Swimming also provides resistance to build muscle.
Pole workout: lifting your body with your arms in a full/half range of motion, scissor kicks, aerial shoulder mounts and handstands will strengthen and stimulate your overall muscle mass.
Endomorph
The endomorph has more fat cells than the other body types, and therefore tends to pick up fat quickly. You will have the ability to build muscle faster, but fat as well. You will also lose weight quickly. Your lower body muscles are well developed and you will find squats and lunges easy to do. You should avoid fatty foods, and focus on foods with high fibre, and include more protein in your diet.
Type of exercise: you need to do weight bearing exercise to build muscle so that you can burn the fat faster. However, you need to balance the weight training with cardio so that you don't pick up too much muscle. Don't do more than 1 hour of cardio at a time. Focus on building upper body strength as your legs will already have strong muscles.
Pole workout: combine fitness classes with pole to build and burn. Inverting, spins and isolating exercises on the pole work best, as well as dancing around the pole and floor work.
Mesomorph
If you are lucky to be a mesomorph then you will know that you have defined muscles already. You tend to build muscle very quickly. You will have a defined/average waist size and if you watch your diet you will have a great body to start with.
Type of exercise: since you already have muscles, your focus should be on building stamina and endurance. The types of exercises suited for your body are bootcamp, pilates and yoga.
Pole workout: you need to focus on building stamina on the pole. Routines with combinations of climbing and aerial moves will build your endurance very fast. Be careful not to do too many isolating exercises because you muscles will grow very fast and you may be bigger than you were before.
I'M NOT STRONG ENOUGH TO POLE DANCE
Most people who come to class have never done pole before, so you are not alone! No need to worry, because we help you to build up your strength and teach you some fun moves and routines in-between. Even if you can't pull yourself up, the fact that you are trying, means you are building your muscle. It normally takes about a month to build the small muscles in the hand, so you will be doing pole in no time.