If you’ve never taken a pole dance class before and aren’t active, you might find yourself sore after your first class. That is because pole dance uses muscles in ways that we don’t use on a regular basis. Your upper body and core especially might be particularly sore after your first class and what you experience is completely normal. Even people who exercise on a regular basis are sometimes sore after a pole dance class. I wish I could tell you this soreness goes away but it doesn’t, other parts of your body just start to hurt instead as you learn new moves. What I am going to tell you is how to get your muscles and bones prepared for pole dance.