Pole Dancing: From Ancient Art to Modern Fitness

When people hear pole dancing, many automatically think of dimly lit clubs and stilettos. But the truth is, pole dancing has a rich history, evolving from ancient forms of athletic performance into one of today’s most empowering fitness practices.

A Little History

Pole dancing as we know it today draws influences from around the world. In India, Mallakhamb has been practiced for centuries — a form of pole-based gymnastics combining incredible strength, flexibility, and acrobatics. In China, Chinese Pole has long been a performance art in circuses, with athletes climbing, flipping, and holding themselves mid-air on two parallel poles. Over time, the Western world fused sensual dance elements with the athletic side, and pole dancing transformed into both an expressive art form and a respected fitness discipline.

My Journey with the Pole

Pole dancing isn’t new to me. Years ago, I first tried it on a BBC documentary (Young Mums Mansion) and then again at a friend’s hen party. Both times, it was more fun than I expected — but life got in the way, and I never kept it up. Recently, I felt the urge to give it another go. It looks skillful, it’s challenging, and let’s be honest, I enjoy it. So, I signed up for a trial session with a friend. From the moment we stepped into the studio, the energy was infectious. To my surprise, I got the hang of the moves straight away! But let me tell you — I had totally forgotten how much upper body, core, and arm strength pole demands. The instructor even warned us: “You’ll feel it tomorrow.” She wasn’t lying — my triceps had a workout they won’t forget anytime soon!

Pole Dancing for Fitness

Beyond the fun, pole dancing is one of the best full-body workouts you can do. It builds strength, tones muscles, and improves flexibility — all while boosting confidence. It’s cardio, strength training, and body conditioning rolled into one. For those on a weight-loss or toning journey, it’s an exciting alternative to the treadmill or gym weights.

Breaking the Stigma

There’s no denying pole dancing has sexy, seductive roots — and that’s part of its appeal. But it’s not only about that. Pole is for everyone. It’s fun, playful, empowering, and inclusive. Many people walk into a class self-conscious about their body, only to leave standing taller, stronger, and more confident. The pole doesn’t judge size, shape, or fitness level — it welcomes you exactly as you are.

A collaboration of snippets from the 3 pole fitness lessons I've had so far.

The Benefits of Pole Dancing

• Strength & Toning: Targets arms, shoulders, back, legs, and core.

• Flexibility: Moves and stretches naturally improve mobility.

• Confidence: Each new trick makes you feel powerful and accomplished.

• Fitness with Fun: You’re burning calories while enjoying yourself.

• Community: Classes create supportive, empowering spaces.

  
  

The Challenges (Because We Keep It Real)

• Bruises: They’re common when you’re starting out — often called “pole kisses.”

• Muscle Soreness: You’ll feel muscles you didn’t even know you had.

• Frustration: Some moves take time to master, but persistence pays off.

  
  

My Conclusion

After , I can honestly say that after doing pole dancing again, I’m hooked. The mix of fun, challenge, and empowerment is amazing. Yes, it can be tough, and yes, you’ll leave with the odd bruise, but it’s worth it.

Pole dancing is not just about spinning around a pole; it’s about strength, resilience, and embracing your body.

For me, I’m looking forward to making pole a regular part of my fitness journey, not only to lose weight and tone up but also to push my limits and celebrate what my body can do.

Because pole dancing isn’t just sexy. It’s skillful. It’s powerful. And most of all, it’s for everyone.