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When You Take a Break from Pole

By on January 22, 2018

BK Brand Ambassador Sarah Scott

Ah, the beginning of a new year! New expectations, new goals, new pole moves you want to try and much more! Whenever we have a break from our routines we regain energy and excitement towards the things we like to do the most, like pole dance. But, what should you expect from your body after not doing pole for a while?

Depending on how much time it has been since you last did pole, or even exercised, your body will respond differently. Coming back to exercise after a break is also a very unique experience for everyone, and depends on your age, physical condition, years training in the sport, and body type.

Here are a few ideas of what you can expect from your body after not doing pole dance for a while. We broke it down into time taken off.

From a few days to a few weeks

If you just quit pole for the Holidays, then it’s not going to be too hard to get back to where you left off. If you have a pole at home and decided to give it a whirl while  your studio was closed then it will be even easier to get back in shape.

Cross training helps too, so even if all you did was take walks, do weights or go running – but zero pole – don’t worry, as soon as you get back to class, you’ll be fine.

You may experience sore muscles, as well as a minor loss of flexibility, even if you’ve done other sports because you don’t use your body the same way when you jog, for example, as you do when you are pole dancing. It’s startling how quickly your body gets stiff when you stop elongating it on a regular basis! I know, it’s not fair, but we have to deal with it and get back to our stretching routines.

If you gained some weight during these past weeks, that’ss totally normal. During the Holidays we usually eat more than we should, and not very healthy food either. I have a sweet tooth and I just can’t help myself sometimes.

But don’t worry, once you get back to your normal diet and exercising routines, you’ll lose those extra pounds in no time.

From a couple of months to years

But, what happens to our body when we haven’t done pole dancing for a few months? Or maybe even years? Perhaps you got tired of doing pole and now you’ve decided it’s time to come back. Or your schedule got so busy that you needed to quit for a while. Maybe you’re a person who travels a lot and it was getting harder and harder to attend regular classes. Whatever the reason for quitting, it’s good to have you back!

So, let’s talk about your body. You will definitely have experienced some loss of muscle tone. Your arms might have gotten skinnier, as well as your thighs and shoulders. If you had strong abs, perhaps they are gone (don’t worry, you’ll get them back!). And also, as soon as you start using the pole, everything that had stopped hurting when you were training actively, will hurt again. I’m looking at you, inner thighs.

The pole will burn again and bruises you stopped getting will appear once more. But relax, it’s only for a little while. You might think you’re back at zero, as if you were starting from scratch, but the truth is that, no matter how many years it’s been since you last did a pole dance class, your body will begin to remember the moves.

The reason this happens is because of muscle memory. Wikipedia defines it as “a form of procedural memory that involves consolidating a specific motor task into memory through repetition. When a movement is repeated over time, a long-term muscle memory is created for that task, eventually allowing it to be performed without conscious effort.”

Also, if you had good technique, then all you have to do is remember where to put what and voilà, you’ll be a pole star in no time!

Remember to say hello to those bruises you thought you were never going to see again (like those in your knees from all of the floor work?). But at least this time, you know that bruises in the pole dance worlds are our trophies for achieving new tricks, spins and moves! So, congratulations!

But, hey, even if you’re thriving in this pole comeback, remember to take it easy and don’t make your body do something it’s not ready to do yet. You lost the splits? Don’t even think about forcing them, you’ll get there with time, practice, and patience.

Returning after time off from an injury

First and most importantly is to follow your doctor’s recommendations if you’re returning to pole dance after suffering an injury. Also, tell your instructor before starting the class what your injury was about and what moves your doctor said you should avoid.

If you injured yourself at pole and that’s why you were on a break, then be especially careful if you want to attempt the moves you think caused you to get hurt. Remember that you need to rebuild your strength and don’t feel forced to do something you don’t think you’re ready to do yet. Even if your instructor insists, you know what’s best for you.

Whatever your reason for quitting pole was, with patience, time and commitment you’ll get back to the level you used to be. For instance, I took a 12 year break from ballet and I’ve been dancing for almost four years now, even on pointe! I’m not back at the level I had when I quit and honestly I don’t know if I’ll ever be, but it doesn’t matter to me, all I want is to dance because it makes me happy.

If pole makes you happy and you have a great time doing it, then use this great feeling to help you commit and lift you up when you have a bad day. There’s something called post-workout high (it’s real, I guarantee it), that will help you refocus and motivate you for training.

So, welcome back to pole dance! (Don’t you dare ever leave us again!).


@s0natagrl @poledancev


Ermelinda Maglione
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Ermelinda Maglione

I'm a Venezuelan pole addict and a digital journalist. Combining these two passions together I've created a monster hehe. I love to write about controversial pole topics, give tips, do interviews and organize pole events in my country.
Ermelinda Maglione
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