Why Dancers Should Weigth Train

Dance, like any other sport, is physically demanding. “Muscular strength is important in dance given that most dance styles comprise a combination of static positions and dynamic movements at varying intensities.”¹ Muscular strength is one of the most important physical aspects of a dancer, however many shy away from strength training. The myth that the dancer may “bulk up” keeps many female dancers away from weight training. The myth is false, and there are benefits for a dancer to engage in weight training.

The two main reasons a dancer should weight train:

•Injury Prevention- The most prevalent injuries for female intercollegiate athletes is a lower leg injury, mainly in the knees. ²Making one slight movement when preparing for a turn or a leap can cause a knee to give – most commonly when trying to rotate on a locked knee.

•Maximize Genetic Potential - This will increase strength and power output aiding in higher leaps/jumps, tighter stunts, and more control due to increased core strength (important for tight, strong turns). By weight training, the benefits will coincide with the dancer’s genetic ability producing stronger technical dancers. 

According to the NSCA, “There is not a sensible reason why resistance training programs for women need to be any different than those for men.”² The goal of the program should be to improve the muscular performance in order for successful sport performance.  In this case, the sport is dance. By improving the muscle’s performance, the programs can produce healthier dancers with less injuries (injury prevention) and more dynamic movements (maximizing genetic potential); including higher leaps, tighter turns, and sharper motions.

Because dance is just as physically demanding as most sports, weight training programs need to be implemented and required for dancers, much like many other women’s sports.

¹Walker, I. J., Nordin-Bates, S. M., & Redding, E. (2011). Characteristics of talented dancers and age group differences: findings from the UK Centres for Advanced Training. High Ability Studies, 22(1), 43-60. doi:10.1080/13598139.2011.597587

²Baechle, T., & Earle, R. (2008). Essentials of strength training and conditioning/national strength and conditioning association. (3rd ed.). Champaign, IL : Human Kinetics.