How Often Should You Practice Pole Dancing?

How often should you practice pole dance

Like learning a foreign language or a musical instrument, pole dance requires tremendous time and effort in practicing to master.

Therefore, you must set up a suitable and effective training schedule to improve your capacity.

However, designing a training routine that suits your capacity, available time, and expectations takes time and effort.

In this post, I will help you simplify this practice and choose an optimal workout frequency.

How often should you practice pole dancing? How to quickly improve your skill in this field? Follow the sections below, and I will give you detailed answers.

How Often Should You Practice Pole Dancing?

You should practice pole dancing for around 30 minutes of one hour per training session.

Don’t hesitate to increase the training time and frequency if you have higher expectations or conditions.

This routine is suitable for working people pursuing pole dancing as a hobby or an exercise to strengthen their bodies.

You can spend a little time per day joining the pole fitness class and seek more fun.

This practice schedule helps you master the basic movements and techniques. It takes more practice and longer to reach the intermediate or advanced level.

What Are Your Expectations?

The more hours you spend practicing something, the better you get at that skill.

Famous research indicates that it takes at least 10,000 hours of practice before you can master something.

Therefore, more than 30 minutes to one hour per session, with two sessions per week, is apparently insufficient to advance your skills quickly.

You must first consider the purposes of learning pole dance.

It would help if you asked why you want to learn pole dancing. Is it a leisure activity to relax and gain more health benefits, or do you want to become a professional pole dancer?

My recommended schedule is the optimal route if you just practice pole dancing for fun.

However, you have to increase the working frequency to a few hours per day to reach an advanced level.

Time Is Not Everything

Sometimes, a pole dancer practicing for one hour per day is not necessarily better than a person working for 30 minutes. Time is not the sole factor that decides your progress.

The productivity of the training sessions also comes from how well you practice.

Do you pay attention to the instructions? What kind of exercises and skills do you perform? You should focus and devote your best to each training session.

Remember that precision and a determined attitude are the key factors that help you progress in pole dance.

Meanwhile, practicing for many hours without focus and proper techniques will only waste time and make you feel bored.

Without progress, it’s very easy to give up after a few sessions.

Read more: How To Practice Pole Dance Without Pole?

Your Attitude and Work Ethic Are More Important

Consistency Is The Key

Remember that consistency and keeping up with your working routine is the key to progress.

For example, you should refrain from pole dancing whenever the mood is in for this activity.

Some people don’t keep a consistent and fixed practicing schedule when learning to pole dance.

They may practice for one-half hour and switch to two hours the next day or don’t train at all.

This mistake is extremely counter-productive and may hinder your progress.

It also affects your determination and makes it harder to track your progress or retain sufficient willpower.

Without discipline, it’s impossible to keep up with your training schedule in the long run.

Therefore, you must set a fixed schedule with detailed training time, methods, and resting routines.

Then, try to follow your designed schedule no matter what the conditions.

This way, your body will slowly adapt to pole dancing and get used to this habit, thus generating more willpower.

It also helps you build a disciplined attitude, an essential characteristic of any excellent pole dancer or learner.

It may take one or a few years to reach the adept level, and you should be prepared for it.

How To Design Your Pole Dance Training Schedule?

The pole dance training routine of an adept pole dancer and a beginner is not the same, and it shouldn’t be.

For a beginner, you should start easy at first and slowly increase the intensity of the routine as your skills progress.

Meanwhile, adept or intermediate pole dancers have gotten used to pole dancing, and they also want to devote more time to this activity.

Therefore, consider your level before designing a suitable training schedule.


As mentioned above, around 30 minutes to one hour per training session is sufficient for beginners.

You should take around 2 to 3 training sessions per week to achieve the best result.

Like learning a foreign language, you must start with the basics before moving on to more advanced skills.

This training schedule can help you get used to the fundamentals and basic movements of pole dancing.

You can get informed about pole dance knowledge, training methods, and warm-up routines.

Overdoing this schedule can make you feel overwhelmed and get bored faster.

Intermediate Pole Dancer

After a few months of learning the basics of pole dancing, you will progress and reach the intermediate level.

At this level, performing the pole dance movements and following the workout exercises have gotten much more comfortable.

You also gain more joy and interest in pole dancing, thus wanting to practice it harder.

Therefore, don’t hesitate to increase the training time to 1 or 2 hours per session with at least 3 sessions per week.

You can freely adjust the workout routine and time to suit your daily schedule and available conditions better.

If you don’t have much time, consider keeping the old training schedule but increasing the hardness of the practice.

Advanced Pole Dancer

I know many advanced pole dancers that practice their craft daily. They follow a fixed schedule and time frame every day to train and improve their skills.

When reaching this level, you will find that pole dancing is just a piece of cake, and it’s no longer a hard exercise.

Pole dance would have become a leisure activity that brings you fun and happiness.

You can practice pole dance for longer without getting bored. The training time and schedule can be flexibly adjusted to suit your preferences and available time.

Consider Your Level To Choose A Practice Schedule

How To Quickly Improve At Pole Dancing?

There is a major difference between intentionally practicing a skill and just performing it for fun.

Besides a disciplined attitude and hard work, you can follow these tips to improve faster at pole dancing.

Get The Movements And Skills Right

When practicing pole dancing, it’s vital to perform the right movements and skills. You have to master minor steps and movements in controlling your body.

If possible, I advise you to attend professional pole dancing classes or hire a private instructor to monitor your practice sessions.

The instructors can help you perform the right techniques and adjust your existing mistakes.

You can rehearse these exercises at home following the instructors’ guidance and learn lessons.

If you repeatedly perform the wrong techniques, it will slowly form a habit and hinder your progress in the future.

Therefore, ensure that even minor steps can reach complete precision.

Take Care Of Your Body

No matter how determined or disciplinary you are, it’s impossible to keep up with the intense training schedule with an unhealthy body.

Keeping your body in great condition is compulsory for any athletic performer and pole dancer.

Avoid fast food and sugary drinks that can affect your body state and increase your weight.

Follow a healthy diet and do cardio exercises regularly to keep in shape and increase your stamina.

Also, don’t forget to follow the safety measures and be extra careful when practicing pole dance.

An injury can halt your progress for months, and you may eventually want to give up completely.

Recovery And Rest

Don’t ever push your body’s limit, especially the beginner pole dancers.

Just start easy with mild exercises and simple skills at first before your body can adapt to more intense training schedules.

Also, get enough rest and sleep after each strenuous training session to help your body recover and regain energy.

Final Thoughts

Practicing around 30 to 60 minutes per training session at least two times a week is ideal for beginner pole dancers.

It helps you get used to this activity and slowly progress at pole dancing.

When your skills have progressed, and you enjoy pole dancing more, consider adjusting the training schedule and increasing the time accordingly.

Also, don’t forget to consider your available time, goals, and conditions.

It would help if you focused more on the quality of each training session, not the time. Always keep a determined attitude and devote your best to pole dancing.

I wish you a great day, and thanks for reading this post.

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