If you are on the search for a new hobby at home, pole dancing may have cropped up and made you curious. You are not alone, some choose to venture into cooking or baking; others spend their free time watching or creating TikTok content.

Fitness-related activities are always a healthy and popular habit to make. The only thing is, they are sometimes difficult to stick to! If you are searching “how to learn pole dancing at home, it is probably because you have been scrolling through social media and have seen how fun it looks!

When you combine fun and fitness, it becomes a lot easier to stick to the plan and make the new hobby a habit!

Pole dancing is an exciting way to keep yourself active and at the same time build some muscle. It’s a sexy sport that also boosts your confidence, it’s no wonder that a lot of people are interested in learning it.

So, if you are still with me and still eager and curious about how to learn pole dancing at home, this article will help you to discern whether or not it’s right for you. So, read on…

What you will learn

  • How to learn pole dancing from home
  • How to practice with a limited amount of space
  • To know how to look for a good pole
  • The best place to put your pole
  • How to clean your pole

If you really want to know how to learn pole dancing at home, then just remember that this is just like any other sport or physical activity. It needs a lot of thought and preparation; otherwise, you could end up with a once-shiny-now-dusty metal pole just sitting in your basement.

Is Learning Pole Dancing at Home right for you?

At first glance, pole dancing can seem very intimidating, but, just like any other sport, it takes practice to be able to do it properly!

Before you start pole dancing at home, here are some questions you might want to take into consideration.

Assess your current situation.

Taking an interest in a new hobby brings a new kind of excitement and motivation. However, it’s important to assess your situation first to see if pole dancing is doable for you.

Do you have any pre-existing health conditions that might be affected by this sport?

Things such as back problems, bad knees etc.

How long do you have to practice?

Do you have the time to commit to this hobby consistently? If you don’t, you could still attend pole dance classes when you do have the time, but you. probably don’t need to go out and buy a dance pole for home use.

Evaluate how often you go out, what you do when you’re at home, how much free time you have? These factors are important to think about when taking on learning pole dancing at home. If your day-to-day schedule doesn’t grant you enough time, then there’s a possible chance of feeling burned out from this activity.

What is your current level of fitness? It’s not to say that you need to be a fitness buff to be able to lift yourself off from the pole, but keeping your body active (ex: going jogging, riding the bicycle, basic stretching, etc.) can be an advantage when it comes to pole dancing.

It looks very easy when you see experienced pole dancers all over social media, but you may have underestimated their strength and conditioning. Are you prepared to give it your all when it seems impossible, in order to learn how to pole dance?

What are your resources?

Do you already have a pole, can you afford to buy a pole and crash mat right now?

If not, are you willing to spend some money on one, you will want to find some local pole classes to attend instead.

Do you have enough room to do pole dancing at home?

how to learn pole dancing at home

If you want to install a dance pole in your home, this means that you need to have a space big enough to accommodate it, and also enough room for your body to swing, and the dance pole.

If you live in an apartment or somewhere with limited space, then it might be challenging, but not impossible! Take into consideration your ceiling, too. If your ceiling is slanted, then you will need to install a slanted pole mount, too.

That being said, even if your room isn’t the size of a football field, it will still work! The general rule is that you should have enough room to swing a cat (please don’t actually try it with your furball, just imagine it!)

If you have a room spacious enough to do spins and tricks, then that’s perfect.

You can still do moves to strengthen your muscles and grip stability with limited space, however, you will want to be able to do a lot more.

Here are some sample exercises you can try with limited space:

  • Pole pull-ups
  • Pole sit-ups
  • Arms only climb
  • Cross ankle climb
  • Fireman climb

You can check out and watch this quick video to get more ideas!

However, as I said, once you exhaust these, you will want to try some more advanced spins and tricks, of course.

Are you willing to commit to it?

Some say that pole dancing isn’t just an art but a lifestyle. If you really want to progress in this sport, then you need to incorporate consistency with it.

Nobody is immediately an expert after 3 or 4 pole classes or sessions! This takes time, and the million-dollar question is, are you willing to devote a good amount of your time practicing it?

One of the many advantages of learning pole dancing at home is that it’s less expensive compared to taking classes at a studio. Once you start an online pole curriculum, you can continue to practice it at home at your own pace until you feel confident and strong enough to take on a physical class.

This way, you can bring down the cost of learning pole dancing, win-win!

Getting Started: Getting Your Home Ready

Allot one or two days a week for it; doing it every day isn’t recommended because you need to let your body rest. You can even opt to do it every other week.

Do what works best for you.

After answering the previous questions, it’s time to start setting up your own makeshift pole dancing studio!

This is the fun part, as you’ll slowly see your plans come to life. You want to feel safe and have fun while learning how to pole dancing at home. This space has been personalized by you, and it would definitely motivate you to keep practicing.

Just like creating a home gym, assembling your area for a pole dance workout is quite the same. Luckily, you need significantly less equipment.

Choosing a Pole for Your Home

In order to know how to learn pole dancing at home, a dance pole is a necessity!

I have written a post all about where to buy a dance pole for home, it goes into great detail and includes my top recommendations.

Everyone’s situation at home is different. If you’re renting a place, then one of the things that probably worries you is damaging the ceiling. If you have your own place, then there’s no landlord that’ll scold you for it, but of course, a damaged ceiling is still a headache to repair. Read this post about dance pole ceiling damage and learn more about the matter.

The good news is, there are many kinds of dance poles to choose from, so take the time to research which poles won’t be a nuisance to set up in your space.

Here are some kinds of poles that may interest you:

  • Permanent Poles 
    This kind of pole is immovable once it’s mounted between the floor and the ceiling. There are custom ceiling mounts that can be purchased if your ceiling is slanted or vaulted. This is suited for those who don’t have a limited amount of space or have no problem with leaving the dance pole as is.
  • Removable Poles
    Probably the most common choice of dance pole, this is mounted not with screws but using pressure. Its flexibility allows you to set it up anywhere should you have a change of mind on where you want to pole dance.

    This kind of pole can sometimes leave some form of ceiling damage due to the pressure. However, there are simple ways you can do to minimize the damage into just a circular mark on the ceiling.
  • Bottom Loading Poles
    Bottom loading poles provide the convenience of setting up the dance pole without the need for a ladder. How it works is that the adjustment of the height, position and locking of the pole are all doable from the floor.
  • Freestanding Poles
    If money isn’t a problem, then this kind of pole is ultimately the best choice that doesn’t require and consideration for your type of ceiling or height restricitons. This also requires more space than usual for the base.

The next important thing to remember is to lay out the measurements; you wouldn’t want to buy a pole only for it not to fit inside your room! To avoid any hassle, measure the height of your room and your desired pole.

Not all dance poles are created equally, some poles have a less sturdy material compared to others. Take note of how your dance pole’s constructed, buying a cheap dance pole can result in injuries, so it is best to stick to the reputable ones we list by companies like Lupit Pole and X-Pole.

Otherwise you could be spending double the money replacing a cheap pole!

Other Things You Might Need

There are some accessories you can purchase in order to know how to learn pole dancing at home safely and in the best way possible.

Here’s a quick list of items you may want to incorporate in getting ready for your pole workout:

  • Pole dancing clothes – Who doesn’t want to feel cute or sexy while working on that pole? You can go with some casual pole dancing attire or go all out; seeing as you will be at home!
  • Pole dancing lessons – Whether it’s a youtube video or an actual pole dancing course, the following materials can help guide you in your progress.
  • Grip aid – It’s normal for beginners to not have enough strength to carry themselves on the pole using. Grip aids are extremely helpful to avoid falling all the time.
  • Towels – It may get real sweaty, so definitely have a towel on hand so you can wipe the sweat away. Nothing’s more annoying than having sweat enter your eyes while you’re pole dancing.
  • Crash mats – To prevent any severe injuries, crash mats are cushions to make your landing softer and less painful.
  • Mirror – If you’re learning how to pole dance at home, then chances are you’ll be doing it by yourself. Having a mirror is handy, so you can take a look at your form whilst on the pole.

Not all are requirements, but as beginners, these accessories are highly recommended to ensure a fun and safe pole dancing session.

Choosing a Pole Dancing Curriculum

Whether it’s your first time handling the pole or not, there will be a pole dancing curriculum that’s suited for everyone.

In this post, we talk about taking pole dancing classes from at home. And, as mentioned before – this could either be in the form of virtual classes from a local pole dance studio or, a pole dancing class with videos and an instructor – so you can go at your own pace.

Pole dancing lessons range from novice to expert. Each workout will contain and warm-up and a cool-down session that tailors to your pole dancing skill.

You will not be a beginner forever, so the course option is great as they have a variety of lessons for each level.

Journalling Your Progress

It’s highly recommended to take note of the progress made in your pole fitness journey. There are many creative ways for you to track your improvements. 

Keeping Videos And Photos

It can be through a compilation of photos or videos. You can even post it online and find a community to support and boost each other’s morale.


It can be in the form of a blog, you can title it “How to Learn Pole Dancing at Home” and share your reflections and insights as well.

Keeping A Physical Journal

If the above is too much effort, you can simply write in a journal or type it on your phone. A journal is more personal and you can write down all your fears, concerns, goals an achievements.

Check out some of our pole dance journals here:

Logging your progress is crucial to your growth so that you can look back at it one day and see how far you’ve come. It can also serve as motivation if you feel like you’re not making any progress, you will be surprised just how much progress you have actually made!

It happens to me all the time and I am grateful that I have logged it all.

Tips: Pole Training at Home Without a Pole

There may be circumstances that acquiring a pole might not be feasible, but don’t let it discourage you! You don’t necessarily need a pole on how to learn pole dancing at your home.

Pole dancing requires some sort of flexibility; you can opt to do some stretching exercises so that when the time comes, you wouldn’t have a difficult time managing the dance pole.

Following a yoga routine or exercise can increase mobility and help with your breathing. It’s actually recommended that all pole dancers should do yoga as well!

I have written a post about creating a training schedule for a pole competition (don’t worry, I know you aren’t there yet, but it provides great insight into what sort of exercises and training methods help to enhance your pole dancing ability.)


Anyone can do this sport. It’s no wonder why pole dancing has been continuously spreading throughout different parts of the world, making it extremely popular and attainable for any person of any age or size.

May this article provide some helpful insights on how to learn pole dancing at home. Remember to have fun and practice safety at all times!

Download Our Free Pole Goals Accountability Tracker!

I’m here to make sure you don’t start slipping on your pole goals!

How to Learn Pole Dancing at Home

Too many ladies buy a dance pole and then the novelty wears off and they stop, don’t let that be you…

Download our free printable pole goals accountability tracker and pin it up to remind you to practice pole consistently!