Health & Body

Should Dancers Lift Weights?

During his dancing days, Jared Kaplan used to look down on strength training. “I was a snobby dancer," he says. “I thought, Why would I need to lift weights?" Then Kaplan, 6' 2", was cast in a role originated by a shorter dancer, and realized he needed more power to move as quickly and explosively as someone smaller. He became a weight-room convert, and quickly saw a difference: Once he started a strength-training routine, his body felt less “strained" during demanding performances, and he grew aware of imbalances resulting from repetitive rehearsal of one-sided movements.

Many dancers are intimidated by weight training—or even think it is detrimental. According to Dr. Brent Brookbush, a trainer, physical therapist and president of the Brookbush Institute, they are missing out. “Just think of the relationship between strength and your performance," he says. “Jumping, lifting, holding positions. Resistance training can help with all of that." Whether you call it weight training, strength training or resistance training, exercises that increase your strength by lifting weights (or even just your own body weight) could take your dancing to the next level.

Myth: It will make me “bulky"

This myth is one of the most pervasive misconceptions about weight training. “Nobody gets bulky by accident. Putting on muscle takes a lot of work. A lot of work," says Brookbush. Supplemental weight lifting once or (ideally) twice a week is enough to make you stronger, but will not cause huge gains in muscle size.

Aesthetics are not the main reason experts recommend dancers strength train. Kaplan, who is now a personal trainer and Pilates instructor, suggests using workouts to reconnect with how your body feels, not just how it looks. “Gym time doesn't have to be about an externally motivated form," he says.

Myth: It will make my body stiff

“Research shows that resistance training has no negative effect on flexibility, and may even improve it," says Brookbush. The key, according to Kaplan, is working within a full but safe range of motion. A 2011 study found similar flexibility gains between people who followed a full-range-of-motion resistance-training program and those that followed a static stretching routine.

However, any form of exercise can exacerbate musculoskeletal problems, warns Brookbush. For example, dancers tend to be tight in their thoracic spines, calves and deep external rotators of the hip. If any of those areas feel stiff after your workout, seek guidance from a physical therapist about how to correct that dysfunction.

Myth: It will work the “wrong" muscles

“Dancers tend to go to Pilates and yoga because they are similar to dance," says Kaplan. While there are benefits to these forms, that similarity has a downside. Any kind of repetitive movement can lead to imbalances in the body that can cause overuse injuries. Use strength training to work muscles in a different way than you do when dancing. “The weight-training room should be for corrective exercise. You need to balance your body out," says Brookbush. “Weight train for strength and endurance. Dance will train you for dance."

The Conversation
Dance History
Still of Fonteyn from the 1972 film I Am a Dancer. Photo courtesy DM Archives

On May 18, 1919, Margot "Peggy" Hookham was born. She would grow up to become Dame Margot Fonteyn, England's first homegrown prima ballerina. She joined the Sadler's Wells School in 1934 and was performing principal roles with the precursor to The Royal Ballet the next year. Fonteyn was a company-defining figure, dancing Aurora for the re-opening of the Royal Opera House after World War II, creating numerous roles with Sir Frederick Ashton and forging a legendary partnership with Rudolf Nureyev.

Keep reading... Show less
Hive by Boston Conservatory student Alyssa Markowitz. Photo by Jim Coleman

The way we create and consume dance is changing every day. Now more than ever, the field demands that dancers not only be able to perform at the highest level, but also collaborate with choreographers to bring their artistic visions to life. Dancers who miss out on choreographic training may very well find themselves at a disadvantage as they try to launch their careers.

Keep reading... Show less
Dance As Activism
Courtesy #Dance4OurLives

Memorial Day is notoriously one of Chicago's bloodiest weekends. Last year, 36 people were shot and seven died that weekend. In 2017 and 2016, the number of shootings was even higher.

When Garley "GiGi Tonyé" Briggs, a dance teacher and Chicago native, started noticing this pattern, she was preparing her second annual Memorial Day workshop for local youth.

The event's original aim was simple: "I wanted the youth of Chicago to have somewhere they could come and learn from different dancers and be off the streets on the South Side on this hot holiday," she says.

Keep reading... Show less
Rant & Rave

A recent trip I took to Nashville coincided with the NFL draft. As we drove into town, my Uber driver was a fount of information on the subject.

I learned that there are 32 NFL teams and that the draft takes place over seven rounds. That the team that did the poorest during the previous season gets first pick. That during an earlier event called the scouting combine, the teams assess college football players and figure out who they want.

There is also the veteran combine for "free agents"—players who have been released from their contracts or whose contracts have expired. They might be very good players, but their team needs younger members or ones with a certain skill set. All year round, experienced NFL scouts scan games across the country, checking out players and feeding that information back to the teams. Players' agents keep their eyes on opportunities for their clients which might be more rewarding.

While I sat in the traffic of 600,000 NFL fans I got thinking, is there something ballet could learn from football? Could a draft system improve young dancers' prospects and overall company caliber and contentment?

Keep reading... Show less
Sponsored by McCallum Theatre
Last year's winner: Manuel Vignoulle's EARTH. Jack Hartin Photography, Courtesy McCallum Theatre

It's not often that a promising choreographer gets to stage work in a world-class theater, on a skillfully-curated program with professional dancers, and with the possibility of winning a substantial cash prize. But at the McCallum Theatre's Palm Desert Choreography Festival, that's been the status quo for over twenty years.

Since Shea New, the festival's artistic director, founded the festival in 1998, she's worked tirelessly with McCallum's director of education and festival producer, Kajsa Thuresson-Frary, and stage manager and festival production manager Joanna Fookes to build a festival that nurtures choreographers, highlights high quality work, powerfully engages the local community and cultivates an audience base for dance in the Coachella Valley. The trio is backed by a strong team of professionals at McCallum and the brilliant volunteers from the local and national level who serve as adjudicators.

Keep reading... Show less
What Dancers Eat
Getty Images

Despite what you might think, there's no reason for dancers to be afraid of bread.

"It's looked at as this evil food," says New York State–certified dietitian and former dancer Tiffany Mendell. But the truth is, unless you have celiac disease or a gluten intolerance, bread can be a healthy source of carbohydrates—our body's preferred fuel—plus fiber and vitamins.

The key is choosing your loaf wisely.

Keep reading... Show less
Dancers Trending

It can be hard to imagine life without—or just after—dance. Perhaps that's why we find it so fascinating to hear what our favorite dancers think they'd be doing if they weren't performing for a living.

We've been asking stars about the alternate career they'd like to try in our "Spotlight" Q&A series, and their answers—from the unexpected to the predictable—do not disappoint:

Keep reading... Show less
Dance in Pop Culture
Unity Phelan in John Wick: Chapter 3 – Parabellum. Photo by Niko Tavernise, Courtesy FRANK PR

"New York City Ballet star appears in a Keanu Reeves action movie" is not a sentence we ever thought we'd write. But moviegoers seeing John Wick: Chapter 3 – Parabellum will be treated to two scenes featuring soloist Unity Phelan dancing choreography by colleague Tiler Peck. The guns-blazing popcorn flick cast Phelan as a ballerina who also happens to be training to become an elite assassin. Opens in theaters May 17.

News
Walsh's Moon Fate Sin at Danspace Project. Like Fame Notions, the title was derived from Yvonne Rainer's "No" manifesto. Photo by Ian Douglas, Courtesy Danspace Project

The Brooklyn-based choreographer Gillian Walsh is both obsessed with and deeply conflicted about dance. With her latest work, Fame Notions, May 17–19 at Performance Space New York, she seeks to understand what she calls the "fundamentally pessimistic or alienating pursuit" of being a dancer. Noting that the piece is "quiet and introverted," like much of her other work, she sees Fame Notions as one step in a larger project examining why dancers dance.

Keep reading... Show less
Career Advice
Via YouTube

What does Mikhail Baryshnikov have to say to dancers starting their careers today? On Friday, he gave the keynote speech during the graduation ceremony for the inaugural class of the USC Glorya Kaufman School of Dance.

The heart of his message: Be generous.

Keep reading... Show less
Style & Beauty

Launching a dancewear line seems like a great way for professional dancers to flex new artistic muscles and make side money. Several direct-to-consumer brands founded by current or former professional dancers, like Elevé and Luckleo, currently compete with bigger retailers, like Capezio.

But turning your brand into the next Yumiko is more challenging than some budding designers may realize.

Keep reading... Show less
Advice for Dancers
Stock Snap

I injured my foot in class after 10 relaxing days on the beach. I thought vacations were the way to deal with burnout. What am I missing?

—Confused, New York, NY

Keep reading... Show less
Rant & Rave
Not an outsider? No worries. Train yourself to see and think like one. Let go of preconceived notions and old habits of mind. Let dance take you by surprise! Photo by Getty Images

When I first came to dance criticism in the 1970s, the professional critics were predominantly much older than me. I didn't know them personally and, as the wide-eyed new kid on the block, I assumed most had little or no physical training in the art.

As slightly intimidated as I felt at the time—you try sitting around a conference room table with Dance Magazine heavy hitters like Tobi Tobias and David Vaughan—I smugly gave myself props for at least having had recent brushes with ballet, Graham, Duncan and Ailey and more substantial engagement with jazz and belly dance. Watching dancers onstage, I enjoyed memories of steps and moves I knew in my own bones. If the music was right, my shoulders would wriggle. I wasn't just coolly judging things from my neck up.

Keep reading... Show less

mailbox

Get Dance Magazine in your inbox