I’m Not Flexible, I’m Not Strong—Can I Still Do Pole?
If you’ve ever glanced at a video of a pole dancer flying around the pole—legs extended in some impossibly graceful shape—and thought, “Wow, I could never do that. I’m not strong or flexible enough!”, believe me, you’re not alone. I hear this concern all the time, and I totally get it. But here’s a little secret: you don’t need to be an acrobat or a human pretzel before you step into a PoleFit class. In fact, that’s exactly why we created our progressive pole program at Pole Athletica—to help you build both strength and flexibility in a safe, supportive environment, one small victory at a time.
Think You Need to Get Fit First? Think Again!
A lot of people assume they need to log hours at the gym, beef up their core, or somehow magically increase their flexibility before even thinking about pole. While adding a bit of strength training to your life can be great, it’s absolutely not required to begin. Pole is a unique movement practice that trains your muscles as you learn. Each spin, climb, or hand grip is an opportunity to develop strength—and our instructors are right there guiding you with proper technique so you’re growing in a way that’s both safe and effective.
Real Stories from Real Students
To show you how doable pole can be—no matter your starting point—let me introduce you to a few students who began with the exact same worries:
Joanna: “I was not flexible and I cannot dance—but now I’m in Level 7!”
“I think a lot of people believe you can only do pole if you already dance, but that’s not the case. The classes here teach the basics behind every move and every muscle needed, so anyone can learn. Before you know it, you’re strong, flexible, and upside down, more often than not!”
Joanna feared her lack of dance background and limited flexibility would hold her back. Yet here she is, enjoying advanced skills at Level 7. Her secret? Trusting the step-by-step process and focusing on technique, rather than comparing herself to what she sees online.
Joanna in a Level 7 skill known as "Twisted Grip V"
Kate: “I believed I’d never be strong or flexible enough... but look at me now.”
“I first came to Pole Athletica back in 2014, however I had a severe case of the ‘I cant’s … I’ll never be strong enough or flexible enough to progress’. I let those beliefs win and hung up my pole shorts.
I gave pole another try back in 2019 and have stayed ever since. Through the structure of the classes, the support of the instructors and other polers, I began to notice improvements in my strength and became confident in skills I thought I would never ever be able to do. My advice to anyone who thinks they aren’t strong enough to pole would be to let go of those self-limiting narratives, go at your own pace, and trust the process.
Kate in a Level 4 skill known as the Hooked Leg Layback
Kate’s journey is a testament to consistency, patience, and a shift in mindset. She loves regular strength training now—something she never imagined would be part of her life—and sees pole as a way to celebrate what her body can do, rather than fixating on what she initially couldn’t.
Stefanie: “Zero core strength? That’s what I thought... until I went upside down!”
“I was a dance kid for 15 years, so had slightly above average flexibility and a little movement know how on my side (albeit very rusty) when I first started pole. Strength however, especially core, was a complete zero. And I distinctly remember in those early classes thinking that I might have to bail on my new hobby as I couldn’t comprehend things like inverting. It didn’t seem to make biological sense to me My ab muscles felt non-existent and I struggled so much more than most other people. But with time, perseverance, some curse words, and a lot of detailed mentoring from the wonderfully kind instructors at Pole Athletica, things got better. Little by little, the strength builds without you really noticing, until one day it just happens. Probably in a slightly messy way, but that gives you all the boost you need to keep going
Bottom line, you don’t really need anything to do pole. Just a desire to give it a go, and the rest can be taught, and will come in time."
Stefanie in a Level 5 skill known as the "Double Elbow Hold Straddle"
For Stefanie, the progress was slow and steady, but incredibly rewarding. She had a dance background, which helped with flexibility, but her core strength was another story. Over time, she realized that small, consistent improvements lead to those “light bulb moments” where suddenly you’re inverting—something that once felt impossible.
Our Progressive Approach
At PA everyone new to pole starts in Level 1 and works through our 10-week courses. Many of our newbies notice a difference in arm tone and general strength by around the 5-week mark (even just attending once a week!). Each subsequent level introduces new challenges, but also includes “core skills” to master, so you’ll know exactly when you’re ready to level up. It’s not unusual for students to repeat a level or two—especially when inversions and more gymnastic-style moves come into play around Levels 4 and 5. Think of it like clocking in flight hours as an airline pilot—you need enough practice to feel confident in the air!
Embrace the Journey
Walking into a new studio can feel intimidating, especially when you imagine everyone else wearing next to nothing and rocking super-confident bodies. Rest assured, you’ll find people of all shapes, sizes, and fitness backgrounds at PA —and most of us wear standard workout gear like shorts and a comfy top. Our vibe is down-to-earth, playful, and completely focused on lifting each other up (often quite literally!).
So, if you’ve been waiting to feel “fit enough” or “flexible enough” to start pole, let that idea go. Pole is about training your body as you learn—it’s how you get stronger, more confident, and yes, even more flexible, over time.
Check Out Our Next 5-Week Intro to Pole Course!
You might be experiencing a serious case of the “I can’t… I’ll never be strong or flexible enough,” just like our student Kate. But as she discovered, those little voices often have no idea what we're capable of actually accomplishing. Once you let go of that mindset, you might just surprise yourself—and, like Joanna, end up spending more time upside down than you ever imagined. View our Upcoming 5-Week Intro to Pole Courses.