Cross-training Definitely Improves Dance
- Oct 12, 2025
- 3 min read
Updated: Mar 21
Think you're doomed because of your age to sad jumps and no improvement in your dance? Think again!
For a long time, I genuinely believed that I danced and that was quite enough for me working out-wise, thank you very much. I'm now thinking that I was very, very wrong. Let me explain.
Last year, I started getting serious about doing regular strength training routines. The main reason I started was for my overall health and the fact that it helps you to maintain muscle as well as stave off osteoporosis as you age, which is something I'm definitely interested in doing. Let me know if you're someone who has figured out how NOT to age. I, and, everyone else, would be most appreciative!
I have been getting progressively more consistent over the past several months, which so happened to coincide with not having dance class for a month or so between sessions. Imagine my surprise when I went to my first ballet class and I started getting real air during my petit allegro! Like definitely getting off the floor enough to actually point my toes in the air! Grand allegro is the same story. Remember feeling like you're flying across the room during your leaping combos instead of feeling like you're trying to lift a Buick off the floor? I do, but I no longer have to wish that I could do it again, because I'm doing it. Turns out that I was cross-training for dance without even knowing it.
In addition to my ballet jumps improving, I'm also not getting as out of breath as I used to during my other classes. I used to gasp for air after doing an energetic combo, but now I'm barely out of breath. Not sure why my cardiovascular health is better from the lifting, but it's the only thing I'm doing differently, so I'm going to attribute it to that.
I know that the idea of boring old squats and lifting is a bit anathema to us dancers...it's just not as interesting and entertaining as dance. But I'm here to attest that doing those boring strength things will vastly improve your dancing. So, lift those weights and then come fly with me!
Want to get started?
Here are a few things that I use during my strength training sessions.
Yes, these are expensive, but they're worth it. You can easily store them in the bottom of a closet, so they're great for smaller spaces. They are relatively easy to adjust, though I tend to keep the extra handle weights in and use them for my heavier weight exercises like counterbalance box squats, walking lunges, and farmer carries. They expand with you and there's another set that goes up to higher weights. (I haven't gotten there yet.)
These are great. I have two of them, though I don't use them for pull-ups (yet!) They are very good for some extra resistance on things like banded rotations and hip hinge. In my personal experience, regular bands are kind of a joke for hip hinges for dancers.
These are great for anytime you want to strengthen by creating more tension between two limbs. You can loop one end around your standing leg and do some tendues or some grand battements. Obviously it makes the exercises much harder, but that's a great way to start building some extra strength into all your muscles.
Every dancer should have some resistance bands anyway. Dance exercise wise, you can strengthen your feet by using them to resist your point and flex, tying them to your foot behind you for arabesque extension, etc. I use mine for tricep extensions and rows by hooking them up to my door stretcher anchor (Stretching Strap with Door Anchor). I've even tied a dowel between the two ends for a make-shift lat pull down machine. I should post a picture of that...or maybe not! If you want something versatile and very affordable, I'd start with these.
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