Pole Dancing In The Cold Season

The temperatures are going down, the sky is turning grey…and all you want to do is stay in the warm snuggle of your bed. Sounds familiar? During the winter and transition period we often slow down and don’t enjoy spending as much time outside. It can get difficult to leave the house and go to your favorite pole studio. With these conditions sometimes the most challenging part in your practice is just getting there!

Fall/Winter time offers quite a few challenges to our pole training, but at the same time our pole training can be one of the best things we can do for ourselves as the days get cold.

In this article we will discuss some of the reasons why fall/winter pole training is so good for you, and what are some of the steps you can do to make the most of your pole training this time of the year.

Let’s begin!

1. Dress in layers

Most pole classes begin with a warm up that doesn’t require pole grip and can be done with full length cover. You can wear layers, and as you get warm through the warm up and training gradually remove them (most of them at least!).

This is a great way to get you decently sweaty and warm through all your joint and muscles – which is both crucial for preventing injury as well as useful to improving your grip.

Also, many pole transition and floorwork elements feel much easier with more skin cover.

2. Consider getting sticky leggings

Most pole wear brands offer these days a line of sticky clothing suitable for pole dancing. The sticky leggings allow sticking to the pole without using skin, which is both great if you are more sensitive to cold, but also if you just want to avoid some of the pole pulling sensations on your skin (ouch!).

Overall – a very useful item to have in your pole wardrobe!

You can purchase sticky leggings here or in most pole wear online stores.

P.s. yes, it is a bit pricey – but! It can a great investment if you are hesitant to go on the pole during winter days. They can also save your day in warm weather, when the pole is just too painful to grip.

3. Use Grip aid

If you are brave enough to go on the pole with your bare skin (yes, lady!), you might notice that as the sun hides behind the clouds your grip disappears as well. The cold weather invites dry skin, and thus very little if any stickiness to the pole. But don’t you worry my dear! The pole community got your covered (in pole grip, literally). These days the pole market is filled with products designed to help improve the pole grip of dry skin. Products such as Dew Point and iTac can make a huge difference in your pole training: from sliding off the pole like a piece of (dried) banana – to sticking to the pole like an apple pie on a hot summer day. We’ll give you a moment to visualize that.

Importantnote: Do not confuse the above mentioned products with grip aid such as Dry Hands or Girlie Grip. The latter is designed mostly for your hands – to dry them out if they get sweaty and slippery. The typical problem in the cold season is the dryness of the skin, and not the lack of it. Products such as Dew Point are Glycerin based and provide oil-free moisture for your skin. You should avoid applying these on your palms and use your forearms instead to rub them on your dry skin (gripping points such as back of the knees, inner and back of the thighs, etc).

For those of us that are more on the moisturized edge of the scale, you might benefit from the cold days as you finally won’t slide off the pole from your sweat! Cheers to that.

The latter is designed mostly for your hands – to dry them out if they get sweaty and slippery.

4. Make love to the floor

The change of season offers us a time to explore new directions and styles of pole dance. If you mostly practice tricks up the pole, you could use this time of the year to slide on the floor and work on your flow around the pole. Most Pole Flow and Exotic Flow classes do not generally require taking your clothes off (except for theatrical reasons), and give you a chance to enjoy the warm comfort of your full cover while flying and swinging around the pole. If you’ve been hesitant joining a Pole Flow/Exotic Flow till today, use this beautiful time of the year to discover the dancer in you and enrich your pole skills!

‘’But I can’t dance!’’ – yes, you can! We will show you how.

If you mostly practice tricks up the pole, you could use this time of the year to slide on the floor and work on your flow around the pole.

Our Pole Flow classes take place every week:

Tuesday 20:30-21:30 with Rain (open level)

Wednesday 18:00-19:00 with Lee (open level)

Wednesday 20:30-21:30 with Kaya (Exotic Essentials)

Thursday 20:30 Exotic Flow with Rain (open level)

Friday 19:15-20:15 Exotic Flow with Kaya (open level)

Sensual Floorwork Online:

Monday 19:15-20:15 with Rain

5. Use the Support of Your Pole Community

We all know how difficult it can get sometimes to just make that initial step to leave the house for your workout or training. In cold days this becomes even more difficult.

In order to get yourself motivated you can ask your pole friends to join you along. What can be better than going to a pole class and meet all your pole buddies? Guaranteed to cheer you up on the gloomiest of days!

No one available? You can rest assure that once you’re at the pole class you will spend one hour (or more) with some incredible girls & boys that are all excited to train together and share the same passion as you.

Having a strong and supportive pole community is one of the greatest benefits of pole training. More than getting a 6 pack or even deadlifts, the friends you make at the pole studio is really what it’s all about.

the friends you make at the pole studio is really what it’s all about.

6. Embrace the cold

Physical exercise and Pole in particular offer some incredible benefits that are even more significant at the cold season.

We have listed for you some of them:

– Regular training improves your fitness, stamina and overall your wellbeing. It also boosts your immune system and improves your natural protection against many winter illnesses (no word about C****d).

– Pole is an Indoor training. Our studio offers a strong heating system as well an air-purifier to keep you warm, cozy and safe also when it is freezing outside.

– In cold days you are less likely to slide off the pole into a puddle of sweat! To adjust your pole grip you can easily use some of the pole aid mentioned above, which you can’t really do in the summer.

– Regular exercise and social interaction, both offered by pole dance training, release endorphins in your body which are the hormones of happiness. This helps in turn to lessen the effects of the common winter blues. Going to your favorite pole dance studio will help elevate your mood and keep you stable and happy as the days grow darker and colder.

Got more surprising tips? We would love to hear! Comment below to tell us your favorite tips and tricks to training in the cold weather

Pole Dancing In The Cold Season

Share this post:

Stay in the flow

Stay in the flow

Want some free stuff?

Discover delicious free tutorials, studio news and everything you ever wanted to know about pole-lifestyle. You will receive from us a Pole Love letter once a month. No Spam garantie!


Coming from Greece, Christina started her pole journey back in 2017. She has been a member of the group ‘DaDaDolls’, with whom she participated at Pole Theatre World 2019, as well as in various projects such as ‘KARMA’ in collaboration with Marion Crampe.

In the past years, she has been teaching in various studios around Greece.

At the same time, Christina has been studying Modern dance Education at the Imperial Society of Teachers of Dancing (I.S.T.D.), while attending the contemporary & ballet advanced program at the ‘Pas Par Tu dance center’.

In her classes expect to see a lot of dance technique mixed with pole skills, various learning methods, loudness and enthusiasm!

Huong (she/her)

Huong has been dancing since she was a child.

At the age of 8 she joined a Vietnamese dance group based in Berlin and performed at various events (e.g. Karneval der Kulturen). She then moved on to dance Hip Hop for a year and paused to focus on school and college after. During her studies in 2015 she randomly stumbled upon a pole dancing video and immediately looked up pole classes not knowing how much this step will change her life. From then on she fell in love and took all the pole classes she could afford in Berlin until she started teaching others in 2018. She now focuses more on how to improve as an instructor in order to provide a safe space for everyone who joins her classes.

Dance style:
– Heels flow
– Sensual flow
– Freestyle improvisation
– Spinning pole
– Flexibility

– ElevatED Pole Level 1 Teacher Training
– Spin City Stretching & Flexibility for Pole and Aerial

Valeriia Melnyk

Valeriia is a professional Pole Dancer from Kyiv, Ukraine who has relocated to Berlin. She has over 8 years of experience as a pole dancer and is a certified instructor by the Ukrainian Pole Sport Federation. She has also participated and made it to finals in numerous Ukrainian championships and festivals.

‘’Dance is an expression that comes from inside. I am convinced that everyone can learn to live their feelings, explore their emotions and reach heightened states through dance. I am ready to share with you my knowledge, energy and, of course, my sensual choreography.’’

The focus of classes will be about sensual embodiment and the feeling of the dance. Valeriia will show you how to create lightness, airiness and beautiful aesthetic lines while dancing. We will focus on turning our attention inward, listen to our bodies and feel how the body wants to manifest itself through dance. It will be sensual, lyrical and feminine“.


Luigi is an Italian pole dance coach, teacher and performer. As a child he studied classical ballet in Bergamo and ever since he has been interested in mastering body expression techniques.

He has been practicing Ashtanga yoga for years, working on both flexibility and acrobatic movements. Additionally he studied contortion techniques with Sofia Venanzetti as well as acrobatics in the Gymnastics school of Treviolo in Northern Italy.

Luigi discovered pole dance in 2016 and it was love at first sight. Soon after this, he became a pole instructor and, after winning multiple national and international competitions, he became one of the members of the Italian Pole Sport National team.He also mastered the flying pole (a Chinese pole suspended on the ceiling) and performed with it in the aerialist circus company “Acrovertical.”

Luigi teaches pole sport techniques, contemporary pole movements and dynamic/acrobatic transitions on the pole.

“Art is a powerful form of expression. In my life, I often couldn’t find the right words to express my deepest emotions. Pole dance gives me the freedom to really be myself, by helping me to find the strength to cope with my fears. As a teacher, I like to enable my students to overcome their limits, discover new skills and polish flowing moves, without ever forgetting that it is a way to express ourselves.”

pole dance trainer in berlin


Born in 2000, Mateva is a rising Pole Dancer and Pole Dance instructor originating from Italy/Germany. Pole Dance has become her big love since 2017 and she has been sharing her passion through teaching in Vienna, Bavaria and now finally in Berlin, where she is rocking her best pole dance life.

“Teaching gives me so much joy and inspiration. Since I started with no background in dance or sport, I know that pole dancing is for everyone and anyone. I am here to show you how much fun the learning process can be!”

pole dance trainer in berlin


Maria has recently joined the PFB team as a pole dance instructor and is happy to share her passion with her students.

“I fell in love with movement when I experienced firsthand the mental and physical benefits of working out. In 2017 my passion drove me to start a Fitness and Health Youtube channel, which allowed me to broaden my knowledge through content creation and research. Curiosity kept me learning about new forms of movement until I finally tried Pole Dance in 2018, and I was hooked immediately. Imagine coming from a very repressive, conservative, chauvinistic country and suddenly stepping into a place where nobody is shamed, where sensuality is celebrated, diversity is honored, and also… people are STRONG AF!!! I was in awe!

Since that day, pole dancing has been helping me connect with my body, reject old belief systems and reframe my own ideas of sensuality, sexuality, and freedom.

I got the opportunity to become a teacher in 2021, and I feel blessed to provide that same safe and encouraging space for others to get stronger, shine bright, and enjoy movement.”

pole dance trainer in berlin


Trisha is a professional pole dancer and teacher, originating from Bavaria and since 2022 based in Berlin.

‘’I started my dance journey as a kid taking ballet lessons. My ballet journey lasted roughly 10 years and built the base of my movement as of today. After all those years I got sick of the rigid rules of ballet and wished to explore more. After finding Daria Che on Instagram in 2018 I started taking pole lessons in Munich, where I was based. It started as a hobby but quickly with the love for pole turned into a profession.

Since then I have developed my skills in heels, spinning pole and static flow/ static rotation. I have taken classes with highly skilled trainers such as Estefania Jimenez, Marion Crampe, Lorenza Perrone and of course Daria Che as well. Now I am excited to share my knowledge with my students. I love to focus on details, instead of wild tricks and complicated shapes. I love to keep it playful yet clean and accurate, even with the most basic climbs. Let’s explore and play with the details. I can’t wait to dance with you!’’

pole dance trainer in berlin


Sabrina is a professional dancer, dance teacher and stretching and flexibility instructor. During her dance career she found a personal interest in working on flexibility and body posture. She began teaching stretching classes for dancers and non dancers in 2017 in Argentina and currently continues teaching and dancing in the city of Berlin.

‘’I believe that flexibility is something important for those who do sports, dance or for those who don’t do physical activity as well. Flexibility improves the quality of movement, prevents injuries and contractures. I believe that it is important to work on flexibility in an organic and unforced way. For pole dancers, the elasticity of the body can be a great tool to be able to perform figures and tricks in a fluid and tension-free way.’’

Movement education:

  • Professional dancer and classical dance teacher (School of Classical Dance from La Plata Argentina)
  • Stretching course by biomechanics method in Gurquel Alfred Institute (Buenos Aires, Argentina)
  • Stretching Instructor (AMAIP/ Asociación Mutual Argentina de Instructores y Profesores)
pole dance trainer in berlin


Rosa Lisa Groll is a dancer and circus artist from Stuttgart based in Berlin. Already at a young age she started to take dance lessons and joined a youth circus to train various disciplines.

After one year abroad in America where she worked as a circus artist on the trapeze and the handstand art she came to Berlin to make an education as a dancer. Ever since she also has been going to the circus school „International Varieté of Arts“ in Kreuzberg. Besides she has been booked and working in the circus feld as a contortionist and trapeze artist in various shows and events.

I came to poleflow a year ago and am happy to be part of the team to work on flexibility and other cool tricks with you!

pole dance trainer in berlin


Amissa is a mover, performer and monkey at heart. They lived their early human-years always dancing and playing in youth theater groups.

Amissa’s love for pole dancing started when they just arrived in Berlin. After just the first class they were immediately in love. Now, they realize it has meant a lot more than just finding an amazing hobby. It also made them find their way back to dancing, performing, creating. It opened doors to a new world, such as the world of aerial arts and circus arts in general. Amissa is very driven to live their life exploring movement in its broadest sense. They are always eager to learn more and more!

As a teacher, Amissa is passionate to pass on what has brought them so much joy. Every class, the students should feel good about themselves. Creating a safe(r) and wholesome space is much more important than pushing students to do difficult tricks!

Movement education:

  • Certified Advanced Pole
  • Dance Instructor by Le Chat Noir
  • Basis Program at Motion*s Berlin (ongoing)
pole dance trainer in berlin


Sarah has been teaching Pole Dance since 2014. She just recently moved from Würzburg to Berlin and is super excited to share her love for Freestyles, Sensual Flows and Trick Technique with you. She joined Pole Flow in October 2021 and loves the studios focus on the sensual, sex-positive and community-building aspect of Pole.

Sarah is fascinated by freestyles, movement research and flows. She has been teaching Pole Dance since 2014 and loves how the sensual aspect of Pole empowers the students, brings them back into their bodies and also allows them to process emotions.

“Pole Dance changed me. It helped me to feel more at home in my body and to reconnect to my femininity and sensuality, made me become more confident and connected me to a beautiful community. Seeing these changes happen to my students fills my heart with so much joy and gratitude.”

Movement education:

  • XPert Level 1 & 2
  • Xpert Children
  • Elevated Flexibility
  • Spin City Flexibility
  • Freestyle Intensive with
  • Tracee Kafer
  • Fluent Body (on going)
This site is registered on wpml.org as a development site.