Strength Exercises for Pole Dancers

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Here is a new workout where I show you some strength exercises for pole dancers. This one is a little tougher than our last strength workout incase you want to go over that one. This one really is a full body workout that will get you sweating.

I’m often asked how to build strength for pole dancing, so I thought I’d share a workout of mine. Our workout is written below so you can try it out on the pole.

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Complete each section and rest for 30 seconds before moving on.

If 30 seconds is too difficult, rest and continue doing 30 seconds in total. If 5 reps on the pole is too much, go down to 3. Always make sure you are even on both sides.

I am using a 4kg medicine ball for my Russian Twists (although I probably should have gone heavier) and a 6kg medicine ball for my press.

  • Aerial V Inverts – 5 reps
  • Russian Twists – 30 seconds
  • Aerial V Inverts other side – 5 reps
  • Russian Twists – 30 seconds
  • Squat to Press – 30 seconds
  • Shoulder Mount other side – 5 reps
  • Squat to Press – 30 seconds
  • Shoulder Mount – 5 reps
  • Climb Overs – 5 reps
  • Flutter Kicks – 30 seconds
  • Climb Overs other side – 5 reps
  • Flutter Kicks – 30 seconds
  • Seated Pull Ups – 5 reps
  • Kneeling Press Ups – 30 seconds
  • Seated Pull Ups other side – 5 reps
  • Kneeling Press Ups – 30 seconds


Aerial V Inverts – V Inverts from the floor / Knee Tucks

Russian Twists – with or without a Medicine Ball

Shoulder Mount – Hangman / Knee Tucks from a Shoulder Mount position

Climb Overs – Outside Leg Hang / Pike Lifts (Straight Leg Knee Tucks)

I hope you enjoy this workout. Let me know how you get on 😀

Category: Training

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 3 Personal Trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place


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2 Comments to “Strength Exercises for Pole Dancers”

  1. Alberto M says:

    Very good workout. Thanks

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