Getting Started: A Guide for First-Time Pole Dancers and Aerialists

Flyaway Studio HK
Jul 2
4 min read

If you’re intrigued by pole dancing and aerial arts but don’t know where to start, you’re in the right place. This guide will walk you through everything you need to know as a first-time pole dancer and aerialist. From understanding the different pole dance levels to tips for practicing safely, we’ve got you covered.

Understanding Class Levels

Before you dive in, it’s essential to understand the various levels of skill and technique involved. Pole dance and aerial classes are generally divided into beginner, intermediate, and advanced levels.

Beginner Level: This is where most newcomers start. You will learn basic grips, spins, and transitions. Classes often focus on building strength, flexibility, and confidence.
Intermediate Level: Once you’ve mastered the basics, you’ll progress to this level. Here, you’ll learn more complex moves, including inversions and tricks that require greater core strength and control. You’ll have a better understanding of the tricks, terminology and how to piece a few moves together in a combo.
Advanced Level: At this level, you’ll execute high-level tricks, learn sequences and focus on performing the moves like a pro. You will see a massive improvement in your strength, flexibility, coordination and quality of movement.The journey doesn’t stop here as there is always something new to learn!

Each level has specific technicalities and requirements. Therefore, it’s crucial to progress at your own pace and listen to your body as you move forward in your fitness journey.

What to Expect in Your First Class

Your first class is likely to be exciting yet intimidating. Here are some things you can expect:

Introductory Warm-Ups: Classes generally start with a warm-up to prepare your muscles for the workout ahead. Expect to stretch, conditioning and do some light cardio.
Basic Moves: In your first class, you will learn the basics. You do not need to be strong to start, our classes are designed for complete beginners! The instructor will guide you through each move step-by-step.
Cool Down: You’ve completed a full workout! Time to stretch, relax and reflect over class.
Community Atmosphere: Pole dancing and aerial is often practiced in a group setting, which fosters a supportive environment. You will meet people who are also learning, making the experience more enjoyable.

Remember to bring a water bottle, wear snug-fitting workout clothes, and come with an open mind. The aim is to have fun while getting fit!

Safety Tips for First-Time Pole Dancers and Aerialists

Safety should always be a priority when starting any new physical activity. Here are some safety tips to consider:

Listen to Your Body: Everyone’s body is different. If something feels uncomfortable or painful, don’t push yourself. It is essential to avoid injuries.
Choose the Right Attire: Avoid wearing lotion or oils on your skin before a class, as they can make your hands and skin slippy which can be dangerous. For pole, wear athletic shorts to maximise your grip and for our aerialists, wear long leggings which covers your skin and do bring a long sleeve top.
Use Crash Mats: Make sure that your studio has good quality safety mats arranged under the aerial equipment. These can cushion falls and prevent injuries.

By following safety protocols, you can enhance your experience and build confidence in your abilities.

Building Strength and Flexibility

Pole dancing and aerial is a full-body workout. Therefore, building strength and flexibility is crucial. Here are a few suggestions on how to achieve this:

Strength Training: Incorporate exercises into your routine that strengthen your core, arms, and legs. Push-ups, pull-ups, core work and squats can be beneficial.
Stretch Regularly: Flexibility is important. Spend some time stretching your major muscle groups.

Your progress will take time, but consistency in strength training and flexibility exercises will yield rewarding results.

Finding the Right Studio

Choosing the right studio is a significant part of your fitness journey. Here are tips on finding the best fit for you:

Research Local Studios: Look up studios in your area and check their reviews. Reach out to friends or individuals who have experience in pole dancing and aerial for recommendations.
Visit the Studio: Join a class! See if the studio’s environment, instructors, and facilities meet your expectations.
Check Class Sizes: Smaller class sizes often allow for more individual attention from instructors, which is helpful for beginners.

Finding a welcoming, professional space can significantly enhance your learning experience.

Progressing at Your Own Pace

It’s vital to remind yourself that everyone progresses differently. While some individuals may pick up tricks quickly, others may take longer to master them. Here are a few tips to help you advance at a comfortable pace:

Celebrate Small Achievements: Recognise your progress, no matter how small it may seem. Completing your first spin or successfully climbing the pole, getting up on the aerial hoop or even just joining a class is something to be proud of.
Practice Consistently: Aim to practice as often as your body and mind allows. Even if you only have 15-30 minutes a few times a week, it can make a difference. This can be a quick stretch session at home or squeezing in some conditioning at the gym!
Set Realistic Goals: Break your overall goal into smaller, achievable steps. This approach will help keep you motivated and less overwhelmed.

With patience and persistence, you’ll see yourself improve over time.

Ready to Embrace the Pole Dance and Aerial Arts Journey?

This can be a thrilling and empowering experience. By understanding the different levels, preparing for your first class, ensuring safety, and building strength and flexibility, you’ll be well on your way.

Ready? Book your first class and drop us a message today. Dive into this adventure with confidence and an open heart, and you may find that pole dancing transforms both your body and mind!