Curious Which Dance Pole Is Best For You?

45mm VS 50mm Dance Poles For Home Use

When you are buying your first dance pole for your home then wondering which size of pole is best for you is a VERY common question.  A pole dancing pole can be an expensive investment and you want to be sure you are getting the right size so you will be very happy with your purchase.


So, 45 mm versus 50 mm.  What’s the difference and What are the benefits and downslope of each size?

dance pole circumference of 45mm vs 50mm45 mm and 50 mm sizes are the measurement for the diameter of the pole and directly impacts your ability to grip the pole.  Much like gripping a baseball bat or a pipe of any kind, the more you can get your hands on the bat (or pipe) then the more grip you have.  A grip is important in baseball so the bat doesn’t go flying out of your hands when you swing.

A grip is important in pole dancing for fitness because you don’t want to fall off the pole while dancing.

The size of the pole best fit for you will depend on the size of your hands.

If you have small hands, you want a smaller diameter of pole.  If you have big hands then a larger size might work for you better.

50 mm dance poles are the original size of dance pole.  As pole dancing became more of a competitive fitness trend involving more home use and fancier athletic tricks, then there was a need for better grip which led up to the creation of a dance pole with a smaller diameter (the 45 mm) as well as spinning dance poles.

45 mm dance poles have now largely become the industrial standard because it is most commonly used in pole dance competitions and is by far the #1 seller for all dance poles both for home use and competitive use.

40 mm poles are also available; however, they have not gained the same traction as the 45 mm.  40 mm sizes are new and really only used by people with really tiny hands.

At the end of the day, you have to decide what works for you best.

Here are some reasons why you might want to choose a 45 mm or 50 mm dance pole:

50 mm dance pole:

  • If you are already used to dancing on a 50 mm size pole and don’t plan to compete in pole dancing, then sticking with the 50 mm is a good idea.
  • If you are already gripping really well and doing tricks on the 50 mm but don’t plan to compete then sticking with the 50 mm will be a good idea.
  • If you want to experience a more “traditional” style of pole dancing then the 50 mm could be a good choice.
  • If you are a stripper or plan to become an exotic dancer, many 50 mm dance poles are still in most gentlemen’s clubs. These poles are usually static only poles as well.

45 mm dance pole:

  • If you have never pole danced for fitness and are buying your first dance pole for home use. 45 mm is right in the middle and works the best for general use across the board for all hand sizes.
  • If you plan to dance in a competition, getting used to a 45 mm is a must. If you are currently using a 50 mm, switching to a 45 mm will get you used to the size of pole you will be dancing on in the competition.  (each competition is different and while most do use the 45 mm, it is important to ask what size they are using because they are NOT bound to only using 45 mm)
  • If you plan to do some tricks and inverting but you are unsure of whether you will do just beginner stuff for fun or work your way into VERY advanced tricks then 45mm will accommodate whatever level you choose.

Once you decide on a size, you will probably want to learn what type of finish to buy on your dance pole.

Other helpful articles to help you make a good buying decision are:

Safe flooring types to install a dance pole on >>

The scoop on installing a pole on popcorn ceilings >>

Can my dance pole be installed on the carpet? >>

Is it safe to install a dance pole in my home? >>

You may also browse my FAQ’s for other popular questions here >>


If you have any more questions about pole sizes, please leave a comment below and you will get an answer 🙂


  1. Megan

    I’m just worried that because I have big hands and thighs ..I ll have trouble doing tricks and sitting on the pole..I use to have a 50mm never tried the 45

    • Danna

      Yah I totally understand …. it’s tough to say which will be better for you, it’s really personal preference. I teach a full-figured pole dance class (most of them are over 200 lbs) and all my bigger girls love the 45mm off brand pole. On the flip side, they have never experienced the 50mm like you have. The smaller pole is designed to improve your grip. That’s why they started making the 40mm.

  2. Alee

    Are the no name poles still available!!?? I want to order one now, but want to be sure it’s still available.

  3. Trese

    Im so excited about this pole. Order today and I was wonder would it be difficult for me to dance if im not in shape?

    • Danna

      The better shape you are in, the easier it is to pole dance. However, there are pole fitness dance lessons for beginners that are included in your pole purchase. I have many girls that are out of shapes mothers who come to class to get their strength back, lose weight and find some “me time”. They love it and I am sure you will too. Pole will get you in shape and if you are in shape, it can challenge your body to the next level.

      Once you are past the beginner stuff the graduating up to the Home Pole Dancing Lessons For Everyday Women will give you a LOT more routines and a LOT more strengthening exercises, pole spins, ticks, etc for more advanced fitness levels.

  4. Nina Gao

    45Mm better

    • Danna

      That’s my preference too 🙂

    • Pole Fitness Dancing

      Yes, it is the most commonly used size for dance poles. = )

  5. Buffi

    dont you mean diameter? 50mm circumference is TINY!

    • Danna

      Diameter : ) I edited the article to make that more clear for everyone.


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