Dancer wearing BLOCHSOX

3 strength training workouts for dancers

3 strength training workouts for dancers

Whether or not you consider dance to be a sport, it's fair to say a considerable level of athleticism is required. From star ballet principals to impressive young talent on competitive dance shows, it's evident today's dancers are reaching new physical heights. 

And the reality? It takes a lot more than just dance classes to jump high, perfect ten pirouettes, or maintain endurance for an entire performance, and this is where cross-training enters the picture. If you’re ready to enhance your dancing and stay ahead of the curve, consider incorporating these fun fitness activities into your at home routine stat.

Woman atop of a mountain practising yoga wearing leggings and a crop top

Barre classes

You'd be forgiven for thinking: 'why take a barre fitness class when I already take regular ballet classes?' but the answer is simple: it’s not the same thing. Other than the actual ballet barre, a barre fitness class is totally different to traditional ballet. Instead of improving on flexibility or extension, a barre workout will fine tune and strengthen almost every muscle group, which is ideal for ballet dancers. 

Ballet concepts like pliés, turnout and port de bras are incorporated into the exercises using light weights, resistance bands and isolation exercises, so when you go back to dance class, you’ll feel stronger and more centred. Plus, no leotards or tights are required for this workout, just regular workout wear — pair a BLOCH adjustable bra top with high waist stirrup leggings and prepare to feel the burn!

Yoga and Pilates

Not only does yoga offer a workout that centers the mind and body, but regular practice can enhance your extension and upper body strength too — a commonly neglected area for many dancers. Hot styles of yoga such as Bikram or Vinyasa, that are practised in a heated room, will challenge your flexibility, or check out Youtube for sessions you can do at home. 

Our stylish and versatile range of dance shorts are perfect for yoga and will provide unrestricted mobility. Pilates is another effective supplemental workout to compliment your training. From the staple 'Hundreds' exercise to strengthening the pelvic floor muscles, this workout will make you realize how strong your body truly is.

Woman practising the Yoga move 'Child's Pose' in the studio

Low impact cardio

In general, a dance class is anaerobic — there’s a lot of stop and start action — so incorporating regular cardiovascular workouts to build stamina (and lung capacity) is invaluable for a dancer. Although an admirable feat, this doesn’t mean you need to start running marathons to notice results, shorter jogs or a fun online Zumba class are equally effective examples, and for that our dance sneakers have you covered. 

But what about when you return to class? The most common forms of safe, low-impact cardio workouts for dancers are swimming, cycling and circuit training, so be sure to give these a go once we're able to. After completing 20-30 minutes of a continuous workout once a week, you’ll find you'll be less winded and jumping higher in dance class — and what could be better than that, right?

Shop our high-performance workout collection now.