Can You Pole Dance If You’re Overweight? (Quick Facts)

When it comes to pole dancing, many people imagine a very fit woman on the smaller side spinning around and flipping upside-down on a pole. This leads many curvier women to be under the impression that they do not have the ability to pole dance, which is unfortunate, as pole dancing is a form of exercise that is hard to beat.

So, can you pole dance if you’re overweight? Despite what you might believe, people of a variety of body types, heights, and weights can pole dance and have an amazing time while also getting a great workout in. In fact, if you are trying to lose weight or simply get fitter, pole dancing is a wonderful option for doing so. Thus, when looking at it from that perspective, it can seem to make more sense for an overweight individual to regularly do pole dancing, especially if they find the common, monotonous workouts boring and lose interest quickly.

In other words, overweight people can pole dance and excel at the activity, just as people of all sizes can. The benefits of pole dancing can be even greater for a person who struggles with their weight. Not only can taking part in the activity boost self-confidence, but it can help you shed pounds and get in shape, especially if you pair it with a healthier lifestyle in general.

This article will go into detail some tips for beginners so you can start slow and work your way toward becoming an expert pole dancer. It will also give you some move ideas for gaining the strength to do more complex moves. Just as with anyone starting out with pole dancing, if you are overweight, you need to be consistent and start out with the basics.

Can You Pole Dance If You’re Overweight

Concerns About Pole Stability

Some people who are on the heavier side might have concerns regarding their safety while using a pole, as they might think that they are too heavy for it to remain stable while they are doing maneuvers on it. However, the pole should have no issues holding your body weight as long as it is installed properly, which is more so something to pay attention to when using a pole at home.

Also, if you are buying a pole to use at home, make sure that you get one with metal that is at least 45 to 55 millimeters thick to ensure that there are no issues with stability. You can also use a ceiling mount that your pole can fit securely into, which will make the pole much sturdier while it is being used.

In any case, poles are made to hold up to vigorous momentum and also many different body weights, so do not worry too much about a pole holding your weight while you are dancing.

Tips for Beginners

To increase your confidence before attending a pole dancing class, you can take heed of some tips that will help you better prepare for pole dancing.

First of all, make sure that you start stretching daily to increase your flexibility. Practicing yoga regularly is one way that you can do this. Working on your flexibility will assist you in doing many of the maneuvers on the pole.

Another thing that you can work on in preparation for a pole dancing class is your overall strength. You can gain some muscle mass in your arms, core, and legs by doing various exercises prior to taking a class. This will give you a head start on the strength aspect of pole dancing.

Something else to keep in mind before attending a class is that you should dress for success. In other words, make sure that you wear little enough clothing that a good amount of your skin is able to connect with the pole. Not dressing appropriately can lead to sliding around on the pole when trying to do maneuvers, which can lead to frustration and, potentially, an urge to give up.

Remember that you need to start slowly just like everyone else, and don’t even think about getting discouraged. If you attend a public group class, there are bound to be people of varying experience, so when you see some of the students doing amazingly complex maneuvers, keep in mind that it almost certainly took a long time for them to get to that point. You can get there, too, with time, effort, consistency, and determination.

Best Moves for Rookies to Practice

This section will detail a few moves that you can focus on at the beginning of your pole dancing endeavor. These will help you build up sufficient strength and experience to move on to more complex moves.

Sitting on the Pole

This pole dancing maneuver looks much easier than it actually is, but it is a great one to practice if you want to work on getting your skin used to hugging the pole, which can be painful, at times. It is also ideal for strengthening your legs.

This is because the move involves hugging the pole with only your legs, though when starting out, holding the pole with your hands as well is encouraged so you can get used to being in the position.

To do this maneuver, grip the pole with your thighs while crossing one leg over the other, and hold the position for as long as you can.

Floor Work

Practicing your floor work is a nice way to build up your stamina and work on dance moves that are less intense and that do not involve dynamic pole maneuvers.

Do things such as lowering yourself slowly to the floor while holding onto the pole, then moving into a push-up position on the ground. This can really help you gain some necessary strength.

Back Hook Spin

Another effective basic maneuver you can work on is the back hook spin. Simply use your momentum to spin backwards all the way to the ground while holding on to the pole, lowering yourself to your knees.

This helps build up strength throughout your whole body while also getting you accustomed to spinning on the pole.

Finding the Right Class for You

It may be possible for you to find a pole dancing class that is specifically for plus-size women and/or men, particularly if you live in or around an urban area. However, keep in mind that most people in the pole dancing community are very kind and nonjudgmental.

If you feel uncomfortable taking a group class, you can always opt for a private, one-on-one pole dancing lesson and take this route until you feel more comfortable dancing in front of others.

Another option is doing online classes. This, of course, requires buying a pole for installation in your home, and it is advised that you at least gain a little bit of experience in pole dancing before doing it alone in your home, as the activity can be dangerous.

Want to Learn and Practice Pole Dancing at Home?

I recommend opendance.academy online classes.

  • Access to more than 450 high-quality video lessons with the lifetime access option ($350)
  • Trial classes available from $40
  • Excellent value for money when compared to the price of local pole dancing classes
  • Suitable for beginner, intermediate, advanced & expert pole dancers
  • Their website works on mobiles, tablets and laptops
  • stress-free training environment that you can do in your own time. No driving, parking or stress.

*Use the code dancegaily to get 10% off Pole Dancing Lessons with Open Dance Academy.

This is an exclusive offer for readers of this blog!

Other CoursePriceBuy
PoleBody® Complete Home Edition$47Buy Now
Amber’s Pole Dancing Course$47Buy Now

Final Notes

As you should now know, if you are overweight, you can absolutely pole dance. It can be an effective way to become more fit and healthier.

Make sure that along with being more active by doing pole dancing, you incorporate a healthy diet of foods rich in nutrients and low in sugar if you do not already eat in this manner.