Pole dance is a fascinating but demanding discipline. Like in any sport, progress doesn’t always come as quickly as we’d like. At first, improvements can feel spectacular: every class brings a new trick, more strength, and growing confidence. But very soon, you may also feel like you’re stagnating, or worse, regressing.

⚠️ Little disclaimer:

Don’t worry, feeling stuck is completely normal! Progress in pole dance is never linear. It happens in stages, with periods of learning, consolidation, doubt… and then big breakthroughs. These “plateaus” are actually essential: they allow your body to absorb skills, adapt to new demands, and prepare for your next achievements. 😉

(And often, it’s right after a plateau that you finally unlock a move you’d been struggling with for weeks, or suddenly notice a clear improvement in your strength and flow!)

👉 So don’t get discouraged — adjust your training instead! Here are 7 practical tips to keep progressing in pole dance consistently, safely, and effectively.

1. BUILD STRENGTH WITH CONDITIONING

To improve your pole dancing skills, it’s not enough to only practice on the pole. Strength and conditioning are essential: core, back, shoulders, grip… all these muscles play a key role in your tricks and your flow!

Whether you train directly on the pole or at the gym, make sure to integrate a regular “conditioning” routine with targeted exercises that will help you reach your goals faster.

👉 Useful resources: apps, online videos, and specialized books like Strength & Conditioning for Pole by Neola Wilby or the Strength & Conditioning Bible.

2. DIVERSIFY YOUR TRAINING ROUTINE

Training alone is great for practicing moves you’ve already learned, but there’s no need to get frustrated if a trick just won’t “click”! Sometimes, your body simply isn’t ready yet.

👉 The key is to vary your sessions:

• Static and spin, to work on both strength and fluidity.
• Conditioning, to build a solid base and stronger holds.
• Flexibility and mobility, to expand your range of motion and move safely.

💡 Tip: It can be very effective to set one move aside and focus on a similar one instead. Not only will this keep you motivated, but by reinforcing the necessary foundations, you’ll often unlock the “stubborn” trick almost without realizing it!

3. BE CONSISTENT

In pole dance, as in any sport, consistency is more important than intensity.

Several short, regular sessions are much better than one long session every few months. Your body needs habit and repetition to progress: it’s through frequent practice that your muscles, joints, and skin adapt, and your confidence grows.

👉 Consistency also helps you to:

• reduce fears and hesitations,
• integrate new tricks faster,
• build endurance and resilience.

Even short 20–30 minute sessions can make a big difference when practiced regularly!

4. DON'T RUSH THINGS

We’ve all been tempted to try a move that’s far too advanced. But pushing too soon without a solid technical base can be counterproductive. Trying tricks you’re not ready for can slow down your progress and even cause injuries.

👉 Instead, take time to:

• consolidate your basics,
• improve your grip,
• strengthen your foundations,
• and master the fundamentals.

This groundwork will allow you to approach more advanced moves safely. Paradoxically, by “going slower,” you’ll actually progress much faster in the long run - because your foundations will be strong. 😉

5. TRAIN BOTH SIDES

Yes, even if you don’t like it :) Training moves on both sides is absolutely essential!

👉 Why?

• It helps prevent muscular imbalances, which can lead to pain or injuries over time.
• It makes you more versatile: if a combo requires you to use your “bad” side, you won’t be stuck.
• It improves your coordination and body awareness. Trying a trick or transition on the “wrong” side often forces you to think through the technique more carefully — which helps you understand it better overall.

Balanced training will make you more complete, smoother, and stronger, while also reducing injury risks.

6. TRY DIFFERENT TEACHERS AND STYLES

Every instructor has their own teaching style, warm-ups, and little tips. Trying classes with different teachers, attending workshops, or joining intensives is an excellent way to discover new approaches and enrich your practice.

You might learn a new entry into a move, receive a personalized correction that changes everything, or discover a transition you never thought of!

👉 Mixing up your sources of learning helps you step outside your comfort zone, stay motivated, and boost your progress!

7. DON'T SKIP REST

Rest is not wasted time — it’s an integral part of training. Overtraining can cause muscle and mental fatigue, reduce your performance, and increase your risk of injury.

👉 Rest is essential: it’s during recovery that your muscles regenerate, your joints heal, and your progress becomes permanent.

So if a combo just won’t work, don’t force it at all costs. Sometimes a good night’s sleep or a few days off will do more for your progress than endless repetition. Your body — and your pole journey — will thank you!

In short: progressing in pole dance requires consistency, patience, and balance between training, technique, and rest. And remember: every body evolves differently. What matters most is to stay motivated, listen to your sensations, and enjoy the journey!

And if you have any other questions we haven’t answered yet, feel free to reach out on Instagram (@polefactorymc) or via email through our contact form.

See you soon! ☽