10 Benefits of Strength Training that Dancers Should Take Advantage Of

Dr. Chelsea Moehlenbrock Author

Strength training has numerous benefits for our bodies, both physically and mentally. Unfortunately, dancers were told for a long time that they should not lift weights because it will make them bulky. This is known as muscle hypertrophy, and it’s actually quite difficult to achieve. If a dancer is lifting weights a few times a week, it’s nearly impossible to “bulk up”. It’s more likely that the dancer will build strength and have increased muscle tone which will only improve their dancing and reduce the likelihood of injury. Here are 10 reasons why dancers will benefit from regular strength training:

1. Increased cardiovascular capacity

Several studies have established that dance classes are not enough to prepare dancers for the demands of performing. Dance classes are a lot of stop and go and do not demand full effort for very long bouts of time. This then limits a dancer’s capacity once they get on stage.

This is where cross training in general can help increase a dancer’s cardiovascular fitness; this could include activities like biking, jogging, or swimming. However, what if I told you that you can get cardiovascular benefits by doing a 30-45 minute strength training session and get the strength benefits at the same time, why would you not do it? Dancers are busy. So a training session that will give you multiple benefits seems like the best use of your time.

2. Increased muscle tone and strength and decreases muscle imbalances

It’s pretty obvious that strength training will improve your full body strength. As you gain more strength, your muscles will become more toned as well. For aesthetic purposes, many choreographers look for this. You should not start doing strength training purely for aesthetics, but it is a bonus. Particularly, having more core strength enables dancers to perform more challenging skills and choreography. Depending on what kind of training sessions you are doing, it will also increase your power output, meaning your jumps will be higher and more explosive.

Strength training is also a great way to smooth out any muscle imbalances a dancer demonstrates. This could be differences in strength between the right and left sides or it could be the differences in the strength between the extensors and the flexors of a joint (muscles on either side of a joint that control the movement).

3. Increased bone density

Stress fractures are a common injury in dancers. These are caused by repetitive stress on a bone without much rest or recovery. However, if a dancer does strength training, which builds stronger bones, then they are less likely to get a stress fracture!

4. Increased tendon and ligament integrity

Other common injuries seen in dancers are tendinopathies and sprains of ligaments around joints. Strength training helps increase the amount of collagen in these connective tissues. This means that your tendons and ligaments will be able to tolerate more stress.

5. Increased joint mobility

When dancers start doing strength training, they increase their ability to control their range of motion and go deeper into that range. If a dancer already has hypermobile joints, then strength training will help support that increased joint mobility, particularly at end ranges. To achieve this benefit, it’s best to move through the fullest range of motion with control and good form. As strength is built, a dancer will be able to use that end range more effectively and safely. That means deeper plies and more powerful preparations for turns and jumps.

6. Increased flexibility

I know this is going to be hard to hear because it’s very different from the narrative that has been around in the dance world for quite some time. But strength training can actually improve your flexibility! Similar to improving joint mobility, as dancers work in a controlled manner into their end range, then they start to gain strength in that range and are then able to start pushing it a little further.

7. Improved muscle recruitment

There are obvious physical benefits of strength training, but there are also some amazing neurological benefits. Strength training increases the neural input from the brain to the muscles. Most of the strength gains seen in the first several weeks of starting strength training actually comes from this increased neural input. Your brain gets more efficient at recruiting muscles. This, paired with having more strength, means dancers are more efficient with their movements and not compensating with other muscles.

8. Increased mind-body connection

By increasing the neural input to your muscles, the brain develops a stronger connection with the body. When a dancers have more control of their muscles, then they are better able to control their movements. This improved mind-body connection also allows dancers to listen to their bodies better. It’s a two way communication.

9. Learn choreography faster

Continuing with the neurological benefits, studies have shown that strength training increases neurogenesis and neuroplasticity. This particularly occurs in the hippocampus which is an area of the brain responsible for learning and memory. Strength training improves cognition, so dancers can learn choreography faster and retain more.

10. Increased confidence

Strength training, with all of its physical and neurological benefits mentioned above, definitely contributes to dancers' confidence in their bodies and their abilities. When a dancer is physically stronger and mentally sharper, then he/she can perform at his/her best with less risk of injury. Now that sounds pretty amazing, doesn’t it?

So does this give you some good reasons to start (or continue) doing some strength training?! The benefits don’t stop here with this list, but these are the biggest benefits.

Many times dancers don’t know where to start when it comes to strength training. It’s helpful to work with someone that understands exercise physiology and is experienced with strength and conditioning. You’re dance teachers might know some exercises to start with, but they are not necessarily specialized in the strength and conditioning field. You will reach your goals more quickly if you are set on the right path by a dance medicine specialist, such as a dance physical therapist, a dance strength coach, or a dance trainer.