Resistance Training for Dancers: Exercises, Routines and Tips

Implementing Resistance Training into Dance Workouts

Dance is a rigorous activity requiring strength, flexibility, stamina and grace. To continue improving as dancers, it’s important to cross-train off the dance floor as well. Resistance training offers many benefits for dancers looking to enhance their performance.

Integrating resistance exercises into dance training can help build the muscular endurance needed to perform at your peak. Let’s explore how adding resistance training can take your dancing to the next level.

Benefits of Resistance Training for Dancers

Resistance or strength training involves exercising with added resistance from free weights, weight machines, resistance bands, or your own bodyweight. This type of training provides many advantages for dancers:

• Increases muscle strength and endurance
• Improves balance and core stability
• Prevents dance injuries by strengthening muscles and joints
• Develops powerful yet graceful movements
• Boosts jumping ability
• Promotes proper posture and technique
• Enhances body control and coordination
• Complements other dance training

The added muscle tone and stamina gained from resistance work can lead to big improvements in dance ability and fewer injuries.

Target Muscle Groups

When resistance training, dancers should focus on strengthening key muscle groups used in dance. This includes:

• Core: The core connects the upper and lower body for fluid dance moves. Target with planks, crunches, and side planks.
• Glutes: Strong glutes stabilize the pelvis and hip area for powerful moves. Train them with squats, lunges, and bridges.
• Quads: Well-developed quads allow dancers to jump higher and control landings. Strengthen them with squats and step-ups.
• Calves: The calves provide the spring for jumping. Train them with heel raises and calf presses.
• Shoulders: Rounded shoulders help achieve proper posture. Focus on lateral raises and shoulder presses.

A resistance routine with both upper and lower body exercises will provide complete muscular conditioning for dance.

Use Proper Form

Always use correct form when resistance training to prevent injury. Tips for proper form include:

• Move slowly and with control on each rep.
• Engage your core to maintain stability.
• Avoid locking knees and elbows.
• Keep your body aligned and posture upright.
• Breathe out during the challenging part of the move.
• Use lighter weights until you master the exercise.

Don’t sacrifice form just to lift more weight. Perfect your technique first before increasing resistance.

Integrate Training into Dance Workouts

You can easily blend resistance exercises into your regular dance training routine. Try these ideas:

• Do a warm-up set of bodyweight moves like squats and lunges before dancing.
• Include resistance bands in your dance class and use them during certain songs.
• Attach small ankle weights and wear them during routines.
• Add a strength training circuit either before or after dance rehearsal.
• Use downtime in rehearsal to get in some quick bodyweight moves.

Even short resistance training bursts 2-3 times a week can make a big difference in your dance strength and endurance.

Resistance Training Exercises for Dancers

Let’s look at some of the best resistance training exercises to supplement dance workouts.

Lower Body Exercises

Strong legs and glutes provide the power for dance. Lower body resistance moves like these can help build endurance:

Squats

• Stand with feet shoulder-width apart, engaging your core.
• Push hips back and bend knees to lower into a squat.
• Descend until thighs are parallel or below parallel with the floor.
• Press into your heels to return to starting position.

Lunges

• Step forward with one leg, lowering into a lunge.
• Bend both knees 90 degrees, keeping weight in heels.
• Push back up and return to standing.
• Repeat on both sides for desired reps.

Calf Raises

• Stand with feet hip-width apart, holding onto something for balance.
• Raise up onto your toes, lifting heels as high as possible.
• Pause briefly at the top, then slowly lower back down.
• Repeat for reps, keeping legs straight.

Bridge

• Lie on your back with knees bent and arms at your sides.
• Engage your glutes and core and lift hips up towards the ceiling.
• Squeeze your glutes at the top and hold briefly.
• Lower back down under control.

Upper Body Exercises

Though not as crucial as the lower body, the upper body still requires conditioning for dance. Try moves like:

Shoulder Press

• Hold weights at shoulder height with palms facing forward.
• Press weights directly overhead until arms are straight.
• Slowly lower weights back to shoulders.
• Repeat for reps.

Bicep Curls

• Stand holding weights with an underhand grip.
• Keeping elbows pinned at your sides, curl weights up towards shoulders.
• Slowly lower back to the starting position.
• Complete reps then repeat sequence with other arm.

Tricep Dips

• Sit on the edge of a bench or chair. Place hands beside hips.
• Straighten arms to lift yourself off the seat and slide legs forward.
• Bend elbows to lower down until arms form 90 degree angles.
• Push back up into starting position.

Plank

• Get into pushup position balancing on forearms and toes.
• Keep body in a straight line and engage your core muscles.
• Hold the plank position for 30-60 seconds.
• Rest and repeat for 2-3 sets.

Creating a Dance Resistance Routine

When creating your own dance resistance program, tailor it to your needs and abilities. Here are some tips for putting together an effective routine:

Train 2-3 Days Per Week

Aim to resistance train about 2-3 days per week, with rest days in between for muscle recovery. Spreading workouts out allows your body to adapt and get stronger.

Target All Major Muscle Groups

Design a full-body program that works all the major muscle areas. Compound and multi-joint moves like squats, lunges, presses and rows maximize efficiency.

Use 3-4 Sets Per Exercise

Perform 3-4 sets of 8-15 reps per exercise. Adjust the weight so the last few reps of each set are challenging but not impossible.

Progress Over Time

Start with lighter weights and lower volume, then gradually increase intensity over the coming weeks. Add weight, do more reps, reduce rest between sets, or increase training days.

Allow for Rest and Recovery

Take at least 1 full day off from training. Listen to your body and take additional rest days whenever needed to recover from demanding dance routines.

Warm Up and Cool Down

Always warm up before strength training and cool down afterwards. This helps minimize injury risk and aids muscle recovery.

Additional Resistance Training Tips for Dancers

Here are some additional pointers to follow when implementing resistance training:

• Start with lighter weights to perfect form before increasing intensity.
• Emphasize smooth, controlled movements over speed.
• Focus on full range of motion through each rep.
• Breathe naturally and avoid holding your breath.
• Use a spotter for advanced lifting if needed.
• Hydrate well before, during and after training.
• Listen to your body and reduce weight/reps if you feel pain.
• Work opposing muscle groups to maintain balance.

Resistance exercise should complement your regular dance training, not interfere with it. Adjust and modify the program as needed to suit your needs.

Sample Resistance Routines for Dancers

Here are two sample resistance training routines to provide ideas for integrating strength training into your dance conditioning:

Beginner Dancer Routine

Warm Up: 5 minutes light cardio, dynamic stretches

Workout:

• Bodyweight Squats - 3 sets x 10-12 reps
• Calf Raises - 3 sets x 15 reps
• Push Ups - 3 sets x 8-10 reps
• Plank - 3 sets x 30 seconds
• Lunges - 3 sets x 10 reps each leg
• Shoulder Press - 3 sets x 10 reps

Cool Down: 5-10 minutes light cardio, static stretches

Advanced Dancer Routine

Warm Up: 10 minutes cardio, foam rolling, dynamic stretches

Workout:

• Goblet Squats - 4 sets x 8-12 reps
• Single Leg Calf Raises - 4 sets x 12 reps each leg
• Band Tricep Extensions - 4 sets x 15 reps
• Dumbbell Rows - 4 sets x 10-12 reps
• Weighted Lunges - 4 sets x 8 reps each leg
• Lateral Raises - 4 sets x 12-15 reps
• Plank to Push Up - 4 sets x 3-5 reps

Cool Down: 10+ minutes light cardio, static stretches, foam rolling

Incorporate Resistance into Dance Routines

Resistance training can make a big impact for dancers looking to reach the next level. A proper strength program trains complementary muscles, enhances technique, and reduces injury.

Schedule resistance sessions strategically around dance classes and performances to optimize training. With consistency, resistance exercise can help any dancer gain the strength and conditioning needed to excel.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.