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Pole fitness is a full-body workout that combines acrobatics, strength training and flexibility. Having been weight training for years, I thought it would be easy enough to pick it. But, of course, I was wrong.
I headed to Gymbox to master the basics with an expert trainer. During the session, I was able to get a feel for what pole fitness entails as well as tips on how to show off all the hard training in style. But after a few spins around the pole, I realised just how intense it really was, especially on my skin. Pole fitness blends callisthenics, dance and acrobatics, and requires far more finesse than I expected. So one dodgy move, and you’re flat on the floor with either a bruised ego or, worse, an injury.
While it shares a few elements with traditional pole dancing, Pole fitness focuses primarily on physical fitness, strength and endurance. In pole fitness, you’re lifting and controlling your own body weight as you perform a series of spins, climbs and holds. It’s a demanding and athletic discipline that requires significant muscle control, balance, and core strength.
Pole dancing, on the other hand, often has more of a performance aspect. It’s typically associated with artistry, sensuality, and choreography, with dancers performing elaborate routines to music. While it can be physically demanding, pole dancing places a greater emphasis on artistic expression and style, often with less focus on the intense strength-building that pole fitness involves.
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That said, many people who practice pole fitness enjoy incorporating elements of sensuality and creativity into their routines, creating a unique blend of both worlds.
As Chloe Warner, pole fitness expert at Gymbox, puts it: “Pole fitness builds serious upper body and core strength by teaching you how to lift, hold, and control your own body weight on the pole. You develop grip strength, coordination and flexibility whilst learning dynamic tricks that challenge both stability and endurance. It combines elements of dance and acrobatics, merging powerful and graceful movements that boost body confidence in a fun and empowering environment.”
When it comes to pole fitness, skin contact with the pole is important. That means wearing shorts and a fitted top or sports bra. Loose clothing will get in the way of your grip, so tight-fitting clothes work best. Avoid moisturiser before class, as it can make your skin too slippery. Grip aids are helpful, especially if you have sweaty palms. If you’re doing floorwork, knee pads help protect your knees and shins.
When practising at home, the right equipment matters. Use pressure-mounted poles that don’t require drilling into your ceiling, so you can set them up without causing any damage. If you’re working on inversions or other tricky moves, a crash mat is a good idea for extra safety. It’s always better to be cautious, especially as you’re learning new tricks.
When it comes to pole fitness, you don’t have to sacrifice style for functionality. While some prefer the classic pole fitness look, like a sports bra and shorts, others experiment with more daring attire.
Brands like Bravissimo cater to plus sizes, offering cute sportswear that’s both practical and stylish, as well as lingerie that keeps you held in while you spin around the pole. Boux Avenue and Dora Larsen excel in soft, feminine styles, or Ann Summers and Lovehoney stock lingerie that blends comfort and sex appeal, making it easy to look glam and feel supported.
As you get more comfortable with the movements, it’s not just about strength anymore; it’s about flow and style. Once you’ve mastered a few moves, there’s plenty of room to add your personal touch. Whether it’s sharing your progress on social media or just having fun, there’s something impressive about dangling upside down from a risky height in a pair of ultra-high heels.
I put these products through their paces in both studio classes and home sessions, focusing on grip, comfort and how they helped us progress in pole fitness. I tested them over multiple sessions to see how they really held up in action, checking their durability and effectiveness every step of the way.
Read on for more.
A reliable option for both beginners and pros, these Gymshark shorts offer the right blend of coverage and stretch, which is crucial when moving between pole tricks and floorwork. The high waist stays put during spins, and the soft sculpt fabric hugs without digging in. Ideal for showing enough skin to grip the pole without sacrificing support.
If you’re training at home, this affordable rotating pole is a solid choice. It’s easy to install and doesn’t damage ceilings or floors. The reinforced base adds stability, and it switches between static and spin modes. For under £100, it’s a smart buy for regular home practice.
Good support doesn’t have to cost a lot. This H&M bra offers medium hold with a smooth, flexible feel. The racerback design keeps straps in place during inverts and spins. Budget-friendly, dependable and ideal for class or conditioning sessions.
These Roxy shorts are made for movement. The waistband is snug but not stiff, and the curved hem allows for flexibility. They offer just enough coverage to feel confident while leaving the thighs free for grip. Perfect for training days when you want performance-focused pieces that still look good.
If you’re filming combos or checking form, this rotating phone holder is ideal. It attaches securely to mirrors, walls or poles and gives a clean, hands-free view. The MagSafe feature means no wobble mid-spin. Makes content creation simple and studio time more efficient.
Designed to be worn and moved in, Lemonade Dolls’ sets bring colour and confidence. The brand’s bralettes and high-cut knickers are ideal for pole as they stay in place, stretch with you, and show enough skin for grip. Plus, they’re made for real bodies.
Whether it’s for pole fitness or weightlifting, after one application, this liquid chalk was quick-drying yet long-lasting, without needing constant top-ups. Its competitors can often feel claggy or overly drying, but this one strikes the perfect balance with no residue and no slipping – it’s just a strong hold. I also love that Bear Grip offers different sizes, making it easy to stash in my bag.
Tiger K tape is designed to enhance recovery as it supports the body’s natural healing process while providing essential muscle and joint stability – making it a rehabilitation must-have. Its ability to alleviate bruising, swelling and pain through gentle skin lifting means improved circulation and lymphatic drainage for faster recovery.
Endorsed by elite athletes and trusted by Olympic venues, Tiger K Tape has proven itself time and again with British Athletics, England Netball and GB Hockey among its supporters.
Designed for pole, this grip gel is ideal for thighs, inner arms or hands. It’s strong without feeling tacky and won’t stain outfits. Especially useful during hot weather or sweaty sessions. A little goes a long way.
The Fit-Flip Microfibre towel is both compact and lightweight and acts like a sponge. It dries you off in no time and then dries itself out just as fast, while also being dirt-repellent: a real bonus when you’re laying it down on less-than-spotless gym benches.
The best part? It’s durable and sand-free, so you can take it to the beach, and you won’t bring half the beach home with you. The material is a blend of 88 per cent polyester and 12 per cent polyamide, giving it a soft feel yet ensuring it’s tough enough to withstand frequent washes.
The Weleda Arnica Cooling Gel works like a natural version of ibuprofen cream. Fast-absorbing, non-greasy and great for soothing bruises or sore muscles after class. Keep it in your bag – you’ll use it more than you think.
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