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Menopause has a way of changing the rules without warning. At 49, I’m no longer circling the edges of hormonal change—I’m in it. And as someone who practices pole fitness, I’ve felt those changes not just emotionally or mentally, but directly in my body, on the pole. Pole fitness is demanding, honest, and deeply embodied. When hormones shift, pole doesn’t let you ignore it. What it does offer, though, is feedback, adaptability, and—surprisingly—support. Menopause hasn’t ende

When the temperature drops, pole fitness can feel a little more challenging — cold skin, slippery poles, and stiff muscles are all common in winter. But with the right preparation and smart training choices, cold-weather pole sessions can still be effective, safe, and enjoyable. In fact, winter is a perfect time to focus on strength, technique, and conditioning. Why Cold Weather Changes Pole Training In colder conditions, your body takes longer to warm up, joints feel tighter

Pole fitness is a unique blend of strength training, dance, flexibility work, and endurance. To perform at your best—whether you’re climbing smoother, spinning stronger, or finally nailing that Iron X—you need the right fuel. Training hard without supporting your body nutritionally is like trying to hold a Superman with no grip strength… it’s not going to happen. Here’s your complete guide to the foods that can help you maximise progress, recover faster, and feel stronger on

Choosing a fitness activity as a student can feel overwhelming—your schedule is packed, your budget matters, and you want something that genuinely improves your wellbeing. That’s exactly where Essex Polefitness stands out. More than just a workout, it’s a community-driven, empowering experience that transforms both body and mind. Here’s why students are joining—and loving—this unique fitness journey. 1. Highly Qualified & Experienced Teachers One of the biggest reasons stude

When it comes to pole fitness, the right studio makes all the difference. You’re not just choosing a class—you’re choosing a community, a training style, and the environment where you’ll grow stronger, gain confidence, and celebrate every milestone (big or small). If you’re looking for a studio that offers a supportive atmosphere, expert instruction, and a genuinely empowering experience, here’s why Essex Polefitness is the best choice over other classes. 1. A Friendly, Supp

Pole fitness is a powerful blend of strength, flexibility, and creativity—but you don’t need a pole to get better at it. In fact, some of the most effective conditioning you can do happens right inside the gym . Whether you’re brand-new to pole or working toward advanced tricks, strength training can massively accelerate your progress. This blog breaks down exactly how to use your gym sessions to build the strength, control, and mobility you need to shine in your pole classes

If you’re working toward your first invert—or looking to make your inverts cleaner, stronger, and more controlled—the gym can be one of your greatest training tools. While practicing technique in class is essential, building strength outside the studio will dramatically speed up your progress. An invert requires a combination of upper-body strength, core control, grip power, and confident body mechanics. In this blog, we’ll break down the exact gym exercises that help you ach

If you’ve dipped a toe—well, a thigh bruise—into the world of pole dancing, you’ve probably noticed the Great Divide: Spin Pole vs. Static Pole. One feels like a glamorous ice skater moment, the other feels like gravity’s personal vendetta. Naturally, most beginners flock to the spin pole because it does a little bit of the work for you . But here’s the twist (literally): learning to spin on a static pole might just be the unsung hero of your pole progression. Let’s talk abo

One of the biggest surprises for new pole dancers isn’t the strength required— it’s the pain that comes from using your skin to grip the pole. Moves like pole sits, climbs, brass monkey, side climbs, Superman, knee holds, armpit grips , and so many others rely on skin contact + pressure to keep you on the pole. And yes—those first few weeks can feel burny , pinchy , or just plain brutal. The good news? Your body adapts, and the pain becomes dramatically more manageable. But

After eighteen years of pole fitness, at 49, I thought I knew my body more intimately than almost anything in my life. I knew how long to warm up before attempting a handspring, how to structure a training cycle, and when to push versus when to pull back. Pole has been my steady training partner through countless life chapters—career changes, stress cycles, injuries, plateaus, and personal bests. But nothing redefined my understanding of my body quite like perimenopause. It

Over the past decade, the pole world has exploded in popularity. What was once seen primarily as a form of exotic dance has evolved into a widely respected sport, celebrated for its artistry, athleticism, and empowerment. Yet with this growth has come confusion: What exactly is the difference between pole fitness and pole dancing? Are they the same thing? Do you have to choose one over the other? Whether you’re considering your first class or you’re simply curious, this guid

If you’ve spent more than five minutes in a pole studio, you’ve probably heard the great debate: How much grip is too much grip? Some dancers love their lotions, potions, and chalks, while others try to train raw. But what if you want stronger, more reliable grip without turning yourself into a walking glue stick? Good news — you absolutely can. Here are practical, sustainable ways to improve your grip strength and pole confidence without relying on a bucket of products. 1.

No, pole dancing is not easy; it requires significant strength, coordination, and practice, though it becomes easier over time as you build your skills and fitness. Beginners often find basic moves challenging, and the learning curve involves building strength, especially in the core and upper body, while also developing technique and flexibility Why pole dancing is challenging Requires strength: It is a full-body workout that demands substantial strength in your arms, shou

Off-pole conditioning exercises for pole dancing focus on building strength, flexibility, and endurance in areas crucial for pole work, but without using the pole itself. These exercises can help improve grip strength, shoulder stability, core engagement, and leg power, all vital for executing pole tricks safely and effectively. Examples include pull-ups, push-ups, planks, lunges, and various core and leg exercises Upper Body Strength: Pull-ups: These are a fantastic exercis