The Ultimate Beginners Guide for Pole Dancing.
Ah, a researcher.
Perfect.
> Curiosity flagged. File opened.
> Agent Butterfly assigned.🏹💘
> Awaiting scroll.
_
So. Pole dancing.
Maybe you're in a "why not" mood and just... ended up here.
Maybe someone you know just seems... different after starting themselves (and you want a bit of that yourself).
Or maybe you've been getting a lot of very specific content on social media. So much that you're starting to think the algorithm is trying to tell you something 👀
Whatever pulled you here - it means you're curious. And being curious is the first step to a very exciting rabbit hole that may or may not involve getting into a fight with gravity (and winning).
It's a Wonderland for adults.
Are you ready to follow our version of the white rabbit? She has rainbow hair, pink wings, and has already filed a formal request with your studio to reserve your pole.
Keep scrolling to continue exploring 👇
From people already down the rabbit hole.
I've always found at a certain point exercise became a chore but with pole I've never hit that wall. It's stayed fun throughout.
Arabella
Altitude Onehunga
Nothing really beats that feeling when you nail a move you’ve been working on and how excited everyone else gets. I’d never experienced support like that before.
Lexie
Altitude Redwood
I love the challenge, the motivation to succeed and the ambition to be better than you were the day before. I love looking back on my journey, seeing my progress and confidence grow.
Olivia
Altitude Palmy North
Every other workout fights your brain. Pole works with it.
The secret is you'll come back to learn more - not just to "get a workout in"
Pole dancing is skill based, which means there's always something new and exciting to work towards.
A spin to get. A trick to figure out. A dance to perfect. And many, many moments of "holy sh*t I just did that."
When you're busy focusing on achieving something you stay engaged for the challenge. For the progress. For the wins you start collecting from your very first class. Because you actually enjoy the process.
Regular workouts are more like... convince yourself to go, show up, repeat what you were doing last time, leave hoping you've progressed a little.
Here, that challenge pulls you back - and your achievements start stacking up. Fast.
Pole dancing is just easier to stick with. It's science.
From further down the rabbit hole.
The pole community is the most uplifting, empowering group to be a part of and I'm so grateful to each and every person who has offered advice, words of encouragement or celebration towards me during my time at Altitude.
Emma
Altitude Hamilton
Pole dancing for me has only positives, the strength, the confidence, the sense of community. But mostly the body positivity. It doesn’t matter your size, gender or age, everyone is welcome.
Laura
Altitude Hamilton
I absolutely love dance, music, fitness and being in the moment. It grounds me, strengthens me, challenges me, progresses me, builds confidence and makes me feel so good…even sexy!
Nikola
Altitude Whanganui
You have received a message.
Subject: Your first pole dancing class.
From: Agent Butterfly
Dear pole-curious human, I left this message here in hopes of you stumbling upon it.
I wanted to discuss your very first class.
The thought of trying might make you nervous. This is a phenomenon we observe with many new humans. Once you begin to “do”, your nerves will fade - we have tracked this across hundreds of starters.
Your class will be structured with a warmup, some strength exercises, tricks and then a flow at the end. And a cool-down to close things off.
Some moves you will nail pretty quickly, others will be a bit harder. The harder ones are the ones that will bring you the most satisfaction when you achieve them.
The other members will also be excited for you to join them. Shyness rates drop significantly upon entering the pole dancing community.
P.S. You may have already seen this, but I would be SO embarrassed if I forgot to say something. You don’t need to be strong to start, pole dancing is great for building strength. And you don’t need to be flexible or coordinated, either. They're the things you get better by doing it, and you’ll do lots of doing in classes.
P.S.S Also shorts are good for leg grip but if you’re not keen you can totally wear leggings with shorts under and just take the leggings off if you need grip for class. You can wear any kind of top as long as it doesn’t cover your hands… although that would kind of be a weird top if it covered your hands… anyway… I hope you say yes. I think you’re going to love it. Not to brag but I’m usually right 😉
xx Butterfly 🦋🏹💘
How does pole dancing get you strong?
By flying through the air, my dear.
The whole time you're moving around the pole, you're lifting your own body weight.
Each attempt builds strength, and each attempt leads you closer to nailing those moves you're chasing.
That's our version of reps. Reps without the monotonous boredom. Reps that don't feel like reps. They feel more like... leveling up. Like a D&D character 🐉
You'll be too focused on getting that next move to realize your muscles are getting a really good workout in.
And eventually the moves that used to be hard become easy - because you've been gaining strength the whole time.
Still wondering if you'll fit?
Yes. 1000 times yes. So let's talk about where you might be starting from instead. Everyone starts (or restarts) from somewhere. Select which sounds most like you. 👇
Perfect. That is exactly where a lot of people start.
You don’t need to “get fit first” or magically gain upper body strength before booking your first class.
That’s literally what the classes are for.
You’ll learn from scratch and along the way you'll build all the strength, fitness, flexibility, co-ordination you need.
And if you're worried about being judged... we beg, please don't.
Many newbies worry about this when they first start. As soon as they actually start, they realize it's the complete opposite. People here are friendly, encouraging, and genuinely want you to do well.
And they're excited for you to be a beginner, because you get to learn.
Show up exactly how you are, try some new stuff, enjoy the journey.
You’re not starting from zero. You’ve got some body awareness, you’re used to moving, and you probably pick things up quicker than someone who hasn't really been into fitness before.
But pole will still feel new.
Some things will come naturally to you.
And there will be moments where you think “I should be able to do this”… and your body disagrees (at least to start with).
That’s normal. Part of the fun, really 💅
You’ll start in beginner classes, learning the foundations properly. Not repeating the same thing over and over. We'll be building skills over time, one class at a time.
You're not expected to walk in knowing what you’re doing. You’ll be stepping into something new… with a bit of a head start.
And that is truly exciting.
Nice, existing strength, body awareness, being used to moving - that will all help.
But... pole is still it's own thing.
It will use strength in a way that might feel quite different for you. There's a different type of co-ordination. A fair amount of "wait, which arm is where?", "I'm now upside down and I can't remember my left or right".
Some things will click quickly, others might take a bit more time. That's normal. Don't get discouraged if you find it harder than you expect.
Pole will challenge you in new ways, and you'll keep coming back to chase those wins.
When you first start it will be in our beginner classes, where you can work through at your own pace.
Oh... and if you're wondering whether adding pole into your training is a good idea - it usually is. Using your muscles in a different way, building coordination, and learning new skills balances things out in a way most single-activity training plans don't.
Kia ora, welcome to Altitude! Whether you're re-igniting your pole dancing adventure, or you're finding a new home-away-from-home - we are stoked you're thinking of joining us.
Understanding our Levels
At Altitude, we have a structured level system that might be slightly different from what you're accustomed to. Our levels range from 1 (Beginner) to 5 (Advanced), with each level designed to progressively build on your skills.
As a starting point you could choose to start at Level 1 and quickly advance until you find your correct level. This is a great way to learn any moves you may not have come across before and get a feel for how we teach classes.
Alternatively you could book a private session with one of our instructors to assess your current skills, they'll be able to advise which level is right for you.
Our Memberships & Classes
We offer a range of memberships that are designed to be flexible and promote progression. Each week you will be allocated a certain amount of classes to attend - which means you have the whole timetable to pick from! Stretch, to dance, to pole. No terms, no locked in class schedule - freedom to mix and match as you'd like.
If you nab our Diamond or Sapphire membership you can also book extra classes for $15 a pop, a fave membership perk.
For more info on our memberships click here.
Navigating The Lingo
Pole moves can have multiple names depending on where you come from. It's normal to find some moves go by different names here, don't worry - they're the same moves you know and love! Just with different titles.
How pole dancing builds confidence.
It's not something you suddenly wake up with. But it is something you collect, like a magpie.
Think of pole dancing skills like little shiny objects you collect over time. Every time you do something new - you take one away with you.
Now stack that up.
Each move, each combo, each level, each time something clicks.
When you’re constantly feeling proud of yourself… confidence is just inevitable.
It’s real, tangible proof that you can do hard things.
And that, my friend, will make you feel damn proud of yourself.
If you’re even a little curious… give it a go!
Most people start with our 2-week Starter Pass - it’s the easiest way to try a few classes before deciding what’s next.
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