What Are the Benefits of Pole Fitness? 10 Reasons to Try Pole
Pole fitness is much more than learning impressive tricks around a pole. It combines strength, flexibility, coordination, balance, movement and, for many people, a real sense of achievement as they learn new skills.
Whether you're completely new to pole, returning to exercise, or looking for something different from a traditional gym workout, pole can be adapted to different experience levels and abilities.
At Essex Pole & Tone, we welcome students from a wide range of backgrounds, body types and fitness levels, with classes designed to help you progress at your own pace.
So, what are the benefits of pole fitness?
1. Pole fitness is a full-body workout
One of the biggest benefits of pole fitness is that you're using your whole body.
Depending on the movement you're learning, pole can involve your:
Arms and shoulders
Back
Core
Legs
Glutes
Grip and forearms
Climbing, holding your body away from the pole, transitioning between movements and controlling your landings can all require different combinations of strength and body control.
Unlike an exercise where you repeatedly move through the same motion, pole also involves learning how to move your body through different positions.
Over time, students can develop strength simply through consistently learning and practising pole skills.
At our Studio we offer Free Unlimited Open Training as part of our monthly memberships! So you can practice your skills more often!
2. Pole can help develop upper-body and grip strength
You don't need to already have strong arms to start pole.
In fact, developing strength is part of the process.
Many pole movements require you to support, pull or stabilise your body using your arms, shoulders, back and grip. As you progress, movements that initially feel difficult can become more manageable as your body becomes accustomed to the demands of the activity.
Grip strength is particularly important in pole because your hands and forearms are constantly involved in controlling your connection with the pole.
You don't need to arrive at your first class being able to do a pull-up or hold your body weight from the pole.
Our instructors can introduce movements appropriate to your current level and build from there!
3. Pole works your core - Benefits of Pole Fitness
Your core plays an important role in many pole movements.
Whether you're holding a position, climbing, transitioning between tricks or controlling your legs, your abdominal and other trunk muscles can be involved in stabilising your body.
As you progress through different skills, you'll learn to control your body rather than simply relying on momentum.
This combination of strength and control is one reason pole can feel very different from a conventional gym workout.
4. Pole can complement flexibility training
Flexibility isn't a requirement for starting pole.
However, as you learn different movements, you may discover that certain skills require particular ranges of movement.
That's where flexibility and conditioning can complement your pole training.
At Essex Pole & Tone, we offer dedicated Flexibility & Conditioning classes, giving students the opportunity to work specifically on mobility, flexibility, strength and conditioning alongside their regular classes.
Flexibility work can also be incorporated into other forms of aerial and pole training.
The important thing is that you don't need to be naturally flexible before you begin. Flexibility is something that can be worked on progressively.
5. Pole develops coordination and body awareness
Pole isn't simply about being strong.
You also need to understand where your body is in relation to the pole and coordinate several movements at once.
You may need to think about:
Where your hands are positioned
Which leg is moving
How you're transferring your weight
When to rotate
How to control your descent
How to move smoothly from one position to another
This makes pole a skill-based form of exercise.
You're not just completing repetitions — you're learning physical skills and gradually becoming more comfortable controlling your body.
6. Pole can improve balance and control
Many pole movements involve holding your body in positions where balance and control are important.
As you progress, you'll learn how to create points of contact with the pole and use your muscles to maintain different positions.
This can help you become more aware of how you position and move your body.
And one of the satisfying things about pole is being able to look back at something that once seemed impossible and realise that you've gradually learned how to do it.
7. Pole gives you a way to make exercise more skill-based
For some people, traditional gym workouts can become repetitive.
Pole offers a different approach.
Instead of simply counting repetitions or increasing a weight, you can work towards learning a new move, transition, spin, climb or combination.
That gives you something very tangible to work towards.
You might start with basic spins and beginner movements and gradually progress towards more challenging skills as your strength, coordination and confidence develop.
Your progress doesn't have to look the same as somebody else's.
8. Pole can support confidence and body confidence
Learning a new physical skill can be a confidence boost.
Pole can challenge you to try movements that initially feel unfamiliar, then gradually build your understanding and ability.
There's also something particularly rewarding about seeing your own progress.
Perhaps you couldn't climb when you started.
Perhaps you struggled to hold a particular position.
Perhaps you were nervous about dancing in front of other people.
With regular training, those things can become much more familiar.
At Essex Pole & Tone, we aim to create a supportive environment where students can learn without feeling that they have to be at a particular fitness level or look a certain way to participate.
9. Pole can be a social form of exercise
Another benefit that can be overlooked is the social side.
Pole classes are group activities, so you're learning alongside other people who are also working on their own skills.
Students can encourage one another, celebrate progress and develop friendships along the way.
For many people, having a regular class to attend can make exercise feel like something they want to do rather than something they feel they have to do.
At Essex Pole & Tone, the community is an important part of our studio. We welcome students of different ages, backgrounds, body types and experience levels.
10. Pole can be adapted for different experience levels
You don't have to be a dancer, gymnast or athlete to start pole.
Complete beginners can learn the foundations before progressing onto more advanced movements.
And importantly, everyone doesn't have to be working on exactly the same thing.
At Essex Pole & Tone, our classes cater for different levels, with instructors able to provide progressions and adaptations so students can work appropriately for their experience.
Dedicated Plus Size Pole classes
We also have a dedicated Plus Size Pole class on Wednesdays.
This provides a specific space for plus-size students to train alongside others with similar experiences, while still learning and progressing in pole. We believe pole should be an activity that people can enjoy without feeling that they need to fit a particular body type first.
Friday pole classes for ages 16+
Our Friday pole classes are open to students aged 16 and over, giving older teenagers as well as adults an opportunity to take part in pole training.
If you're 16+ and interested in trying pole, our Friday sessions are one of the options available at the studio.
Is pole fitness a good alternative to the gym - The benefits of pole fitness?
It can be a different way to approach exercise.
Pole combines elements of strength training, mobility, coordination, balance and movement within a skill-based class.
A traditional gym can make it easier to target specific areas of fitness, such as lifting heavier weights or completing structured cardio.
Pole offers a different type of progression: learning increasingly challenging physical skills while developing the strength and control required to perform them.
You don't necessarily have to choose one or the other, either.
Some people enjoy combining pole with gym training, flexibility work, aerial classes or other forms of exercise.
Do you need to be strong or flexible before starting pole?
No.
You don't need to arrive at your first pole class already strong, flexible or experienced.
Your starting point is simply your starting point.
A good beginner class should introduce movements progressively and give you time to become comfortable with the equipment and the movements.
Strength and flexibility can then develop alongside your training.
If you're particularly interested in improving flexibility, our dedicated Flexibility & Conditioning classes can also complement your pole training.
Can plus-size people do pole fitness?
Absolutely.
Pole is not restricted to one body type.
Different bodies may experience certain movements differently, and instructors can adapt exercises and progressions accordingly.
At Essex Pole & Tone, we also offer a dedicated Plus Size Pole class on Wednesdays for students who want a class specifically designed around the needs and experiences of plus-size students.
Our aim is to provide a welcoming environment where students can concentrate on learning, progressing and enjoying pole rather than worrying about whether they “look like a pole dancer”.
What happens as you get better at pole?
Pole progression can take many different forms.
You might progress from:
Basic spins → climbing → sits → transitions → combinations → more advanced tricks
But progression isn't just about learning harder tricks.
You may also notice improvements in:
Strength
Grip
Flexibility
Coordination
Balance
Body control
Confidence
Movement quality
Everyone progresses differently, and there isn't one timeline that applies to every student!
Why choose Essex Pole & Tone?
Essex Pole & Tone is an award-winning pole and aerial studio in Essex, offering a range of pole and aerial disciplines alongside flexibility and conditioning training.
We were named Aerial Dance School of the Year for 2024–2025 and again for 2025–2026.
Our classes include pole, heels, aerial hoop, aerial silks and other aerial disciplines, with options for different experience levels.
We're passionate about creating a friendly and supportive environment where students can come along, learn new skills and enjoy being active.
Whether you're completely new to pole, returning after a break or looking for a new way to train, you can start from your own level and work from there.
Ready to try pole fitness?
If you're curious about pole, you don't need to wait until you're stronger, more flexible or fitter.
You can start where you are.
Explore our Pole Classes, check the Timetable and read our Prices & Classes information to find the option that suits you.
Whether you're interested in beginner intermediate or advanced pole, or our Wednesday Plus Size Pole class or our Friday 16+ sessions, we'd love to welcome you to Essex Pole & Tone!
Frequently Asked Questions
Is pole fitness a good workout?
Yes. Pole combines strength, muscular endurance, grip, core control, coordination, balance and movement. The exact physical demands vary depending on the skills being practised and the level of the class.
What muscles does pole fitness work?
Pole can involve the arms, shoulders, back, core, legs, glutes, forearms and grip. Different movements place different demands on the body.
Do I need to be strong to start pole?
No. Beginner pole classes are designed to introduce foundational movements and allow strength to develop progressively through training.
Do I need to be flexible to start pole?
No. You don't need to already be flexible. Flexibility can be developed over time, and dedicated Flexibility & Conditioning classes can complement pole training.
Can plus-size people do pole fitness?
Yes. Pole can be adapted for different bodies and experience levels. Essex Pole & Tone also offers a dedicated Plus Size Pole class on Wednesdays.
What age do you have to be to do pole fitness?
Age requirements can vary depending on the class. At Essex Pole & Tone, our Friday pole classes are open to students aged 16 and over. Check the current timetable and class information for the latest details.
Is pole fitness good if I don't like the gym?
Pole offers a different type of exercise experience, combining physical training with learning skills, movement and choreography. Some people prefer this type of skill-based exercise to traditional gym workouts.
Can beginners do pole fitness?
Yes. You don't need previous dance, gymnastics or pole experience to start a suitable beginner class.
Message us today to get started!
Tel: 07840 424427
@essex_pole_and_tone
1a Knightsbridge Gardens, London Road, Romford, RM7 9AD
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