Hey girlie….

This is the official first-timer page to help you be successful on your pole dance journey with The Twirl Girls Fitness Club. Below you will find helpful information to prepare you for your TTG experience.

I. Before the First Class

• What to Wear: We advise our students to wear comfortable workout clothes, typically a T-shirt or tank top and shorts, as bare skin is needed for grip. Avoid long pants or leggings if possible, but they can be rolled up for the first class.

• What NOT to Do: Please avoid using body lotions or oils on the day of class, as this makes the pole dangerously slippery. We also suggest removing all jewelry (rings, watches, bracelets), which can scratch the pole and cause injury.

• What to Bring: It is recommended to have a water bottle on deck (we also have some available in the studio), a small hand towel for wiping sweat, and possibly a light snack for energy.

• Common fears and myths debunked:

  • "You don't need upper body strength". Our services are beautifully put together so that you build the muscle needed gradually over time.

  • "You need to be a certain size or super flexible": Pole is for all body types, ages, and fitness levels, and flexibility will improve as you continue to show up for yourself.

  • "It's just stripping": Yes, strippers do incorporate pole dance but pole dancing is also a respected fitness and art form focused on strength, dance, and self-expression.

II. During the First Class

• Class Structure: We always start with a guided warm-up, followed by instruction for fundamental moves (like correct technique or a simple spin, depending on service), and end with a cool-down stretch.

• Safety First: A proper warm-up and cool-down are essential for injury prevention. Our instructor is there to guide and spot, so students should listen carefully and ask questions if unsure about technique.

• Embrace Imperfection: Be patient with yourself and do not compare your progress to others you see or those online. Progress is a journey. Focus on building a strong foundation and there will always be something to celebrate!

• "Pole Kisses" (Bruises): Minor bruising is normal when starting and is a common part of building strength and adapting to the pole. Warm compresses and arnica gel can help with healing.

III. After the First Class & Beyond

• Listen to Your Body: Take rest days, as the body needs time to recover and build strength.

• Consistency is Key: Regular practice helps to build a solid foundation. Signing up for more classes or privates after your intro class will keep you on a progressive path.

• Join the Community: Our pole community is exclusive and supportive; joining our group courses, coming to our quarterly events, and/or engaging with us and other pole dancers on social media can be motivating and fun.

• Document the Journey: Record clips of yourself to track improvement and build confidence over time.

IV. Final Encouragement

• Have fun and celebrate your progress: Remember to enjoy the journey! Celebrate your achievements, no matter how small, and keep a positive attitude. Pole dancing is not just about the end result; it’s about enjoying the process and expressing yourself.