Strength Training for Dancers
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Why Strength Training for Dancers Matters
In dance, the appearance of effortlessness masks the heavy lifting beneath. Whether you’re leaping through a grand jeté, holding an extended arabesque, or sustaining hours of rehearsal, your body is constantly being taxed. Research into strength and conditioning in dance confirms what performance artists have long intuited: targeted resistance work improves jump height, change-of-direction speed, and reduces injury risk.
At TRAIN Moment, we recognise that training for dancers isn’t just about looking strong, it’s about being stronger in the moves you already know and the moves you haven’t yet tried. Strength training for dancers builds the muscular foundation that supports technique: from stabilising the core during turns, to sustaining the lunge or plié in later sets, to pushing off the floor in explosive leaps. It also supports performance longevity: stronger joints carry higher volumes and intensities with fewer insults. At TRAIN Moment, we programme two-thirds of each session around low-impact strength movements, using dumbbells, kettlebells, bands, and barbells precisely because repetitive dance demands require strength without joint breakdown.
Moreover, strength training for dancers empowers you mentally. When the body rises to new loads and you feel the progress, first heavier deadlift, first pull-up, first time you don’t feel the ache in your hip flexor after rehearsal, you’re not just building muscle, you’re building confidence. And that confidence translates into stage presence and sharper artistry.
Why TRAIN Moment Is Different From Traditional Gyms
At TRAIN Moment, our training philosophy revolves around progressive, well-rounded, dance-informed strength work. Here’s how you can apply it:
Foundational Strength + Mobility: Start with movements that reinforce alignment and control. For dancers, that means single-leg deadlifts, split squats, banded glute bridges, and core anti-rotation holds (e.g., pallof press). These build the posterior chain and core control that dancers need when balancing, turning, and jumping.
Vertical Pulling & Upper-Body Strength: Dancing isn’t just lower-body. Many lifts, partnering moves, and floor transitions demand strong lats, backs, and shoulders. TRAIN Moment emphasises vertical pulling (pull-ups, banded pulldowns) to build upper-body and core strength as part of the dancer’s armour.
Explosive Power & Jump Training: To enhance leaps and dynamic transitions, incorporate plyometric strength work, e.g., box jumps, tuck jumps, weighted calf raises. This converts your strength into movement quality, elevating your leap height and control mid-air.
Strength + Conditioning Blend: Dancers still need stamina. TRAIN Moment blends about one-third of each session with HIIT (on the VersaClimber) so you train strength and conditioning simultaneously, thereby supporting dance endurance.
Progressive Overload with Form: The key to effective strength training for dancers is progression, increasing weights, reps, or rounds over time while maintaining quality movement. TM coaches cue form, give weight suggestions, and monitor progress so you’re safely upping the ante without compromising technique.
Recovery, Mobility and Stabilisation: Your strength work must be complemented by mobility (hip flexors, thoracic spine, ankles) and stability (foot arches, glute medius) so the strength you gain can be expressed in fluid dance-movement rather than rigid “pump”.
By committing to strength training for dancers with the above blueprint, you’ll find your technical work in class becomes more effortless, your jumps more controlled, and your stamina across rehearsals and performances dramatically better.
Integrating Strength Training into Your Dance Life
You’ve committed to strength training for dancers, now, how do you make it work alongside your classes, rehearsals, auditions, and performances? Here’s your roadmap:
Schedule smartly: Ideally, aim for 2–3 strength sessions per week, spaced so you’re not hitting legs on the same day as heavy rehearsal. For example: strength session Monday evening, technique class Tuesday morning, rehearsal Wednesday, strength Thursday, rest or light mobility Friday, rehearsal/technique Saturday. Adjust for your unique dance schedule, but maintain consistency.
Prioritise warm-up and cool-down: Before each session (strength or dance), spend 5-10 minutes on dynamic mobility and activationoofiphiplexors, glute med, scapular control. After sessions, spend time stretching, foam rolling, and active recovery. This supports adaptation and reduces soreness.
Align strength-work with dance-goals: If you’re prepping for a heavy rehearsal week, adjust your strength focus to maintenance (lighter loads, fewer sets) rather than maxing out. If you’re between performance runs, go for building phases (heavier loads, more volume). This fluid approach ensures your strength training for dancers supports your season rather than conflicts with it.
Nutrition, sleep, and recovery matter: Increasing strength places new demands on your body. Ensure sufficient protein, nutrient timing around workouts,,s and 7–9 hours of quality sleep. This influences how well you recover and adapt, and that affects your dance performance more than any exercise alone.
Use community and coaching to stay accountable: At TRAIN Moment, you’re part of a community of driven movers. Training alongside others, receiving coaching cues, and tracking progress creates motivation and structure. For a dancer balancing many demands, this environment ensures you stay committed to your strength training for dancers, preventing it from slipping when rehearsals become hectic.
Celebrate process, not just performance: Define strength benchmarks (e.g., complete your first unassisted pull-up, increase your deadlift by X kg, jump height by Y cm) and track them. Each achievement reinforces that strength training isn’t a side hustle; it’s part of your dance journey.
Adjust for performance periods: During show runs or tour weeks, reduce strength volume and focus on mobility, activation, and light maintenance to avoid burnout. Then ramp back up when off-season or between productions.
By weaving strength training for dancers into your rhythm, not treating it as an addition but as an integral pillar of your artistry, you’ll find yourself more powerful, more resilient, and more confident each time you hit the studio or stage.
Do you offer a free first session?
No, we do not offer a free first session. Instead, we have our 2 Week Unlimited Trial, which allows you to fully experience what it’s like to TRAIN at TRAIN Moment.
What should I expect for my first session?
FIRST OFF, PLAN TO ARRIVE 10-15 MINUTES EARLY FOR YOUR FIRST SESSION. YOU WILL NOT ABLE TO TAKE THE SESSION IF YOU ARRIVE LESS THAN 6 MINUTES BEFORE SESSION START.
In your first session, you can expect a supportive training environment, including a welcoming Community + a Coach who will help you step out of your COMFORT ZONES —safely! While we are a group fitness program, your Coach will provide personalized form + weight suggestions, similar to what you'd receive from a personal trainer.
In Strength Zones, we prioritize controlled, quality movements over speed or high-volume sets, ensuring that you use weights that properly challenge your muscles. Remember: "Slow is Smooth, and Smooth is Fast!" The only exception is on our conditioning focused days (Tuesdays + Thursdays), where we do encourage more rounds, but never at the expense of quality movement or form.
Click here for a 60 second video on how to prepare for your first session.
I’m a beginner or just getting back into exercise. Can I still join a session? What are the best days for me to try?
Absolutely! We pride ourselves on fostering a supportive Community of clients and Coaches. Everyone leaves their ego at the door, and we encourage you to give what you can each day—without any judgments. Many newcomers often say, "I’ve been so intimidated to come in, but everyone was so nice and supportive. The session was challenging, but I was able to do it!"
All sessions + exercises can be modified to suit your fitness level. If you're concerned about "keeping up," we recommend trying one of our self-paced days for your first visit. Great options include TM LIFT (Mondays + Wednesdays), Flex Fridays and Single-Sided Saturdays. We can't wait to welcome you!
I have a limitation or restriction when it comes to training. Can I still join a session?
Absolutely! We welcome clients with varying abilities + those with pre-existing injuries. Our focus on attention to detail, proper form, and personalized options, combined with our low-impact training style, ensures that a diverse range of individuals can train safely + effectively with us. Your well-being is our priority, and we're here to support you on your wellness journey!
How is your programming structured?
At TRAIN Moment, we focus on full-body training during each session, as this approach maximizes results + allows clients to train multiple days in a row effectively.
Our programming is organized into 4-week blocks, providing a cohesive + well-rounded experience. Each block consists of 2 bi-weekly programs, enabling clients to track their progress + gradually increase weights, reps, and sets from week to week.
Each TM Day of the Week features proven strength training methods. Our schedule includes detailed descriptions for each TM Day of the Week:
TM LIFT Mondays (Strength-Focused) (Barbell training optional)
Two-Minute Tuesdays (Conditioning-Focused)
TM LIFT Wednesdays (Strength-Focused) (Barbell training optional)
E.M.O.M or A.M.R.A.P Thursdays (Conditioning-Focused)
Flex Fridays (Strength-Focused)
Single-Sided Saturdays (Strength-Focused)
Level Up Sundays (Strength + Endurance Focused)
This structure ensures that you receive a comprehensive and varied training experience throughout the month!
What is a Versaclimber?!
The VersaClimber , used in our Conditioning Zone (also known as The Climber), is an incredible, zero-impact, full-body climbing machine that requires minimal skill but demands maximum effort!
We love (and sometimes hate) The Climber for its natural, zero-impact movement, which allows us to train hard safely + efficiently. This means you can get an effective workout in a shorter time, leaving more opportunities to focus on our two Strength Zones: The Rig and The Bench.
Learn more about all 3 of our Training Zones and how our sessions are structured here.
Will I be charged after my 2 week trial ends?
No, you will not be charged after your trial. The trial is a one-time, non-recurring charge. Once your trial concludes, you’ll need to purchase a membership or package to continue your fitness journey with us and keep those gains going!
Do your memberships have commitment? How can I learn more about your memberships?
All monthly memberships auto-renew. We have no-Commitment options or you can save 15% with an 8-Billing Cycle Commitment. Learn more details on our memberships + how to manage them here.
Annual Prepaid Memberships do not auto-renew.
View membership options and details on each location page below:
Third Ward (Milwaukee)
Lincoln Park (Chicago)
West Loop (Chicago)
River North (Chicago)
How do I upgrade, downgrade, freeze or cancel my current membership?
You can find detailed information on managing your membership—whether upgrading, downgrading, freezing, or canceling—by referring to your signed membership agreement in your account or by visiting our “MANAGE MY MEMBERSHIP” page here.
What are your scheduling & arrival policies?
To best serve all clients and support our team, we kindly ask that you adhere to our scheduling & arrival policies below. Thank you for your understanding and respect for everyone’s time!
Late Cancel/Reschedule Policy: Reservations canceled or rescheduled less than 8 hours before the session will be considered a Late Cancel, resulting in the loss of the credit used for that reservation. For Unlimited Training Options (including Unlimited Trial Offers and Level Up members), a location-specific Late Cancel Fee will apply instead of credit loss.
No Show Policy: If you do not attend your scheduled session and fail to cancel via your account (or arrive more than 5 minutes past your session time), you will lose the credit for that session and incur a location-specific No-Show Fee.
First Session Arrival Policy: YOU WILL NOT BE ABLE TO TAKE THE SESSION IF YOU ARRIVE LESS THAN 6 MINUTES BEFORE YOUR SESSION START TIME. NO EXCEPTIONS.
Please plan to arrive 10-15 minutes early for your first session.
RETURNING CLIENT ARRIVAL POLICY: YOU WILL NOT BE ABLE TO TAKE THE SESSION IF YOU ARRIVE PAST SESSION START TIME. NO EXCEPTIONS.
If you're late, you'll miss The RunDown, where we go over form, cues, and options for the day's training - important for safe and effective training.
Please plan to arrive at least 5 minutes early for returning sessions.
Why do I need to arrive early for my first session?
Arriving early gives you the opportunity to review our standard liability waiver and discuss any injuries, restrictions, or goals with your Coach. You'll also receive an overview of how our sessions work, which is essential for understanding the flow. Most importantly, this time allows for a demonstration of the VersaClimber , a key piece of equipment that many new clients haven't used before joining TRAIN Moment.
Do you have Showers?
Yes, every TRAIN Moment location features beautifully designed, full-service locker rooms equipped with showers. You'll find towels (no towel service at River North location), shampoo, conditioner, body wash, blow dryers, lotion, deodorant, Q-tips, and laundry bags available for your convenience.
Do you have parking?
Yes, each TRAIN Moment location offers various parking options:
Lincoln Park (Chicago): Enjoy free rooftop parking! Enter the parking ramp just two doors south of us on Clybourn Ave (next to the Red Wings store). There is also paid hourly parking available along Clybourn.
Third Ward (Milwaukee): Take advantage of free street parking right in front until 8 AM. Additional paid and free street parking is available nearby, along with an hourly surface parking lot just north of our entrance, between us and Café Benelux.
West Loop (Chicago): Free street parking is available until 8 AM. Paid street parking can be found on Desplaines, Randolph, and Lake, all within a 1-2 block walk.
River North (Chicago): Free street parking is available until 8 AM. Paid street parking can be found on Superior, Wells, and Lasalle, all within a 1-2 block walk.
How many days can I train at TRAIN Moment without overtraining?
That's a great question! If you're training exclusively at TRAIN Moment, we recommend aiming for 4-5 sessions per week. This approach is sustainable + allows for adequate recovery. If you're looking to do more, we strongly encourage at least one full rest day each week. Training seven days a week without proper recovery can actually hinder your progress. Remember, strength training requires recovery to be effective; without it, you may experience diminishing returns on your results.
Are you guys hiring?!
While we're not always hiring, we love connecting with potential team members! If you're interested in a position at TRAIN Moment, please send your resume to info@trainmoment.com
Pro Tip: If you’d like to join our team, we encourage you to take a session first! We can’t wait to meet you!