This article originally appeared in the Spring 2025 Pink Issue of Showstopper Magazine.
Your Strength Journey Starts Here
Strength is a dancer’s secret weapon! Stronger muscles don’t just make you feel more powerful; they help you jump higher, turn cleaner, and stay injury-free. This guide is packed with tips and exercises to take your performance to new heights, so get ready to feel stronger, dance better, and most importantly, have fun along the way!
Why Strength is Important for Dancers
Performance Enhancement: Strength isn’t just about lighting weights or toning muscles. For dancers, strength is the foundation of every single move. A strong body helps you perform bigger and bolder, and with more controlled movements—whether that’s nailing a jump or sticking a flawless pirouette. With strength on your side, those thought moves don’t just look effortless; they are effortless!
Injury Prevention: Strong muscles and joints protect you from common injuries that could sideline you during rehearsals or shows. By focusing on strength now, you’re setting yourself up for a long, injury-free dance journey, allowing you to perform at your best every time you hit the stage.
Key Areas & Exercises
Core
Your core is like the control center of your body. When it’s strong, everything else flows—balance, stability, and dance moves (like powerful turns and jumps!).
Try This:
3 sets of:
- 30-second planks
- 15-second side planks (each side)
- 20 bicycle crunches
- 15 leg raises
Legs
Strong legs make your leaps and jumps look effortless and also help keep your stamina up so you can dance your best from curtain up to final bow.
Try This:
3 sets of:
- 15 squats
- 12 lunges (each leg)
- 20 calf raises
- 15 glute bridges
Tip: Add resistance bands or light weights to increase intensity.
Upper
Building strong arms and shoulders helps you maintain control in moves like arabesques, pirouettes, and développés, as well as in lifts and partnering.
Try This:
3 sets of:
- 12 push-ups
- 15 tricep dips
- 20 resistance band pull-aparts
- 15 shoulder presses
Full Body (Time to Combine Them!)
Strengthening individual muscle groups is important, but you should also incorporate full-body exercises into your routine. Pilates and yoga are amazing options for this! They don’t just help build strength—they also improve flexibility, balance, and body awareness.
Try This:
While taking a yoga or Pilates class is a great way to work on full-body strength, there’s a lot you can do at home too! Focus on moves—like planks and controlled leg lifts—that encourage slow, mindful movement. These exercises help build strength and stability while also training you to be aware and in control of each motion.
Tips & Tricks
Start Slow
Don’t rush into intense workouts right away! It’s all about starting small, focusing on form, and letting your body adjust.
Pro Tip: Listen to your body. It’ll tell you when it’s ready to level up. If you’re finding exercises feel easier and you can keep good form throughout, it’s a sign you’re ready to add more reps, weight, or intensity.
Cross-Train
Switching things up is key! Activities like swimming, biking, or even other strength-based classes can keep your body guessing and prevent burnout. Plus, it’s a fun way to stay active without overusing your dance muscles.
Find Balance
Balance is essential in dance—for turns, extensions, and keeping control—and your workout routine needs that same steady foundation.
Want to build strength without overdoing it? Here’s a sample weekly schedule.
- Strength training twice a week
- Flexibility work twice a week
- Cross-training once a week
- Dance practice as usual
Do’s & Don’ts
DO Focus on Form
Form is everything! It’s like your safety net and performance booster all in one. Good form keeps you injury-free and helps you get the most our of each move. Not sure if your form is right? Try using a mirror or ask a trainer for tips—your body will thank you!
Pro Tip: Start with lighter weights or even just your body weight to perfect your form before adding more resistance. Quality over quantity!
DON’T Skip Rest Days
Yes, rest days really matter! Muscles need time to recover and grow stronger, so don’t feel guilty for chilling out. Without rest, you’re more likely to burn out or get hurt, which can set you back way more than a day off ever could.
Pro Tip: Schedule your rest days like any other workout and think of them as “recharge” days. Stretching or doing something low-key like a walk or light yoga can keep you feeling active while giving muscles time to recover.
DO Listen to Your Body
Some days, you’ll feel like a powerhouse; other days not so much—and that’s okay! Knowing when to push and when to rest is what keeps you healthy and strong. If something feels off, give yourself the green light to take it easy.
Pro Tip: If you’re feeling tired or sore, swap intense workouts for something gentler, like stretching or foam rolling. You’ll still be active without pushing yourself too hard, and you’ll recover faster for your next workout.
DON’T Focus Only on One Area
It’s tempting to stick with your favorite exercises, but don’t forget about your other muscles! A balanced workout keeps your whole body in sync, making every move feel solid, smooth, and stage-ready.
Pro Tip: Think of your workout as a full routine—if you focus on legs one day, show your upper body or core some love the next. Mixing it up not only keeps things balanced but also keeps workouts fun.
DO Warm Up & Cool Down
Think of warm-ups as you body’s wake-up call and cool-downs as a little reward. Just five minutes of light stretching or walking before and after can help you avoid soreness.
Pro Tip: Try dynamic stretches like leg swings or arm circles for warming up, and static stretches (holding a position for a few breaths) for cool-downs.
