Welcome to
Sophisticated Pole.

Sophisticated Pole offers professional Pole Fitness and Aerial Hoop lessons held in Essex and Hertfordshire. Both Pole fitness and Aerial hoop are an alternative way of getting the results you want to see: toning your muscles, sculpting your body and transforming your overall appearance, both physically and mentally! We have been established for a little over 6 years and we love what we do! Our main aim is to provide fun and safe fitness classes for everyone.


Sophie – owner and pole fitness coach – comes from a professional classical ballet background. She trained at the Royal Ballet School for 8 years and believes that dance is for anyone who has a passion for it. It was put on this earth to be enjoyable and entertaining and this should not be over shadowed by issues like weight, ability and personal appearance. This is the catalyst as to why she decided to open Sophisticated Pole and has been providing fun fitness classes, for anyone who wants to try ever since. SP has a wide variety of students ranging from single mums to professionals, uni and college students to grandmas, men and women of all shapes, abilities and ages. Sophie also hand picks instructors with the same values and likes to keep the importantance of fun, safe and professional running throughout the school. Our classes are extremely welcoming with a relaxed and compassionate atmosphere.

sophisticated pole image 1

Who can do Pole Fitness?

Many people believe that to take part in pole dancing requires ‘established’ upper body strength, but this is not entirely true, in fact, many new students come to us having very little upper body strength and yet they still manage to complete a great pole workout.

Pole fitness classes are for everybody, regardless of your size, your age, or how fit you are.

At Sophisticated Pole we cater for all abilities and will work with you to develop your fitness and strength so that in time, as you learn the pole fitness techniques your strength and stamina will improve remarkably.

The way in which pole fitness is taught is to initially teach the basic techniques in terms of how to hold the pole and your stance around it. The instructions provided are extremely thorough and we allow you to progress at a pace that suits you. As your confidence and ability develops our qualified pole fitness instructor will help you move on to carrying out basic spins and transitions.

After a few sessions your fitness and strength will be noticeably improved and you will find the moves and techniques much easier, meaning you'll have a lot more fun too!

Some of our students even start to invert (carrying out moves upside down) and climb the pole after just six weeks!
Pole fitness is a progressive skill, keeping you addicted for years to come! Here at SP we have tailor made our very own pole syllabus which has been choreographed and designed by Sophie herself. It includes warm ups and conditioning exercises gathered from Sophie’s vast knowledge of general gym, aerobics and dance vocabulary. The syllabus is structured including; floor and pole exercises, core pole spins and tricks and developmental stretches to provide you with a thorough and balanced work out. As a student of SP you will learn and progress through the grades receiving a certificate at completion! This is completely informal but is one of the most effective ways of learning. Sophie is all about positive encouragement and this piece of paper is your very own proof that you can do it!
So, if you're looking for an alternative to the gym and you're looking for a fitness class that's fun, exciting, and gets results, then fitness through pole dancing is the exercise class for you.

sophisticated pole image 2
Book NOW to
avoid disappointment!
contact Sophie on 07526 644 856 info@sophisticatedpole.co.uk

Who can do Aerial Hoop?

Aerial Fitness, just like pole fitness, is for everyone! It is for those who would like an alternative way of achieving their goals in a fun, compassionate and relaxed environment. There is no need for established strength, flexibility or level of fitness but there is a need for enthusiasm.

At Sophisticated Pole we cater for all abilities and our professional and qualified instructors will work closely with you to help you feel at ease, learning at your own pace. You will start with the basics, learning how to hold the hoop and the general class rules and regs surrounding safe practise for yourself and others. Then you will continue with conditioning exercises designed to strengthen the specific areas of your body that are targeted in this skill. Following this important prep, the instructor will guide you through the beginner steps of our very own SP Hoop Syllabus starting with the simple ways of getting your body up into the hoop which is suspended in the air! Not as easy as it sounds but with the correct guidance anything is possible. We work with lower hoops for all beginners, at a height that one can just sit into the hoop from the floor. This enables the students to try a number of techniques and tricks without the effort of getting up into the hoop which is suspended in mid air. Once we feel you are capable, we lift the hoop higher and at this point you start to learn the different techniques of getting into the hoop from the ground and further progress through the syllabus.

Interesting fact! – just turning yourself upside down (before even pulling your body up into the hoop) is roughly the equivalent of performing 20 sit ups! Sometimes you might do this 10-20 times in a one hour class!

sophisticated pole image 2

The Benefits of Pole Fitness.

Pole fitness is a great form of exercise which will improve your stamina, fitness, strength and body shape, as well as offering many other benefits.

The techniques used within pole fitness classes will lengthen and tone your muscles which will ultimately change your body structure and sculpt your overall appearance.

The following list summarises some of the major benefits of taking up pole fitness, you will;

  • Weight loss, burn up to 400 calories in one class
  • Strengthen muscles & also increase muscle mass which in turn increases the metabolic rate which helps to burn more calories at resting heart rate (burn more calories when you’re not at pole class!)
  • Improve inner core strength & stability
  • Gets the brain working as well as the body & improves neuro-muscular coordination
  • Repeating the movement over & over again helps to reinforce patterns & improves coordination, speed & skill
  • Posture alignment
  • Flexibility with a thorough balanced workout
  • Get in touch with your inner sexy!

There is a sensual side to pole dancing, don’t be shy! This helps to let your inhibitions go and build self confidence.

Interesting facts! The fitness pole is one of the best pieces of equipment in functional training. Functional training is one of the latest trends in the fitness industry which is proven to aid every day chores and injury prevention.

One of the origins of pole fitness is Pole Mallakhamb. From India, used as a training method for wrestlers dating back to the 1800s. Mallakhamb pole is performed by men, as is Chinese Pole. Try to find Mallakhamb videos online, it’s fascinating. They often commence routines by doing a front summersault catching the wooden pole, which is roughly 35-50 cm in circumference, between their legs!

sophisticated pole image 3

The Benefits of Aerial Hoop

Aerial hoop is a graceful, low impact exercise that will challenge the mind, creativity, memory and every day body functions as well as transform your body into one you maybe thought you’d never have! We all have to start somewhere so here’s a few, amongst many, health benefits just to sway you that little bit further into giving this a try:

  • It as a whole body workout, focusing mainly on the upper body and core
  • It makes you stronger not just in the muscles but deeper into the core and even the ligaments and tendons
  • To balance that out it will improve flexibility and suppleness of the muscles and joints
  • Increase in body and spatial awareness, improving co ordination and balance
  • Stamina will improve as strength picks up, a one hour class will burn around 300-400 calories
  • Release of tension and decompression of the spine, hanging upside down also aids circulation
  • Over coming fears and in turn self confidence boosting
  • Walk taller and sleep better

There is a sensual side to pole dancing, don’t be shy! This helps to let your inhibitions go and build self confidence.

Interesting facts! The fitness pole is one of the best pieces of equipment in functional training. Functional training is one of the latest trends in the fitness industry which is proven to aid every day chores and injury prevention.

One of the origins of pole fitness is Pole Mallakhamb. From India, used as a training method for wrestlers dating back to the 1800s. Mallakhamb pole is performed by men, as is Chinese Pole. Try to find Mallakhamb videos online, it’s fascinating. They often commence routines by doing a front summersault catching the wooden pole, which is roughly 35-50 cm in circumference, between their legs!

sophisticated pole image 3

This quote from Erin Morgenstern and ‘The Night Circus’ sums it up..

"They are enthusiasts, devotees. Addicts. Something about the circus stirs their souls, and they ache for it when it is absent. They seek each other out, these people of such specific like mind. They tell of how they found the circus, how those first few steps were like magic. Like stepping into a fairy tale under a curtain of stars… When they depart, they shake hands and embrace like old friends, even if they have only just met, and as they go their separate ways they feel less alone than they had before."

As adults we find it hard to fit all important exercise into our busy lifestyles but with all of these benefits stated above there are no excuses!

People often ask: ‘ Do I need to be fit? ‘ Do I need to be strong?’ ‘What if I’m not flexible?’ None of these things matter. Classes are designed to help you gradually achieve all of those, there is no requirement to already be strong or flexible or fit. The only requirement is to turn up and be prepared to smile, even when you’re sweaty!