Strong muscles provide power, balance and endurance. They build stability and explosiveness - dynamic, controlled and energetic movements - creating flow and strength in everything I do.
Strength gives you freedom on the dance floor – why is it so important?
I remember a long session where my legs ached and my back was sore, but I had to keep my energy up. It reminded me how important strength training is to withstand the strain and move with ease.
Have you ever known how demanding dance can be?
Then strength training can be the key to better endurance and mobility.
We often dance in high heels, which requires extra stability and strength throughout the body. It is the engine behind every movement, the anchor that provides balance and the fuel that keeps me going. Strength training is not an option – it is a necessity.
Maybe you get tired quickly, feel heavy when moving, or have suffered minor injuries?
Dance requires more than rhythm
Dance is not only about emotion and musicality, but also control, balance and explosiveness. A strong body is like a well-tuned instrument – it allows you to dance without limits.
Have you felt that your body doesn't quite follow what you want to express?
Maybe you lose your balance in a quick turn, lack power in a jump or stiffen up in transitions?
Have you noticed the difference?
Before I prioritized strength training, long sessions felt like moving through heavy sand. Minor injuries appeared, energy disappeared, and movements became laborious. Now I feel my core stabilizing every movement, my legs pushing me forward like springs, and my back and shoulders providing stability in lifts and rotations.
I'm not just a dancer – I'm a powerful movement practitioner.
Sense of mastery and strength
Strength training gives me a sense of accomplishment. Feeling the progression and knowing that I'm investing in myself gives me a satisfaction similar to the one I find in dance. It's not about getting bigger or stronger than others, but about becoming the best version of myself – on and off the dance floor.
The older we get, the more important proper exercise becomes.
As you age, your muscles and joints need more support, recovery takes longer, and mobility becomes crucial to dancing injury-free. A strong body gives you more years on the dance floor – an investment I am more than happy to make.
Have you thought about how your body will stay strong and mobile over the years?
Proper training for best results
Now that I'm 58 and competing in Mexico at 59, it's more important than ever to train properly. I get guidance at Spenst to ensure that my training is tailored to my needs. I focus on strength in my upper back, shoulders, hips, and upper thighs to avoid strain and ensure my body functions as a smooth machine.
Avoid injuries – train smarter, dance longer
By building strong muscles around joints and tendons, I reduce the risk of injury. A stable core and strong legs mean fewer sore knees, hips and ankles – like shock absorbers in a well-tuned car.
Have you experienced injuries that could have been avoided with strength training?
Mental strength and endurance
Physical strength also builds mental strength – discipline, endurance and resilience. Pushing through heavy lifting builds mental strength which also gives stamina, precision and confidence in dance.
It's like learning new steps – you have to challenge yourself to grow.
My approach to strength training
I train with 15-20 repetitions in three sets, which builds endurance strength without unnecessary strain. This improves muscle control, blood flow and reduces the risk of injury - essential for dancers who want to maintain agility and balance.
Strength and flexibility must be balanced
Strength must be combined with flexibility to ensure freedom of movement. I include dynamic stretching in the warm-up and static stretching after strength sessions to release tension. Without flexibility, strength is like a rusty hinge, without strength, flexibility is like an unstable branch in the wind. A balanced combination gives a body that is strong, agile and enduring.
What can you do today for a stronger body?
Set a goal today: Try a new strength exercise, add a few extra reps, or plan your workout for the week. Small steps lead to big results!
For me, it's all about wholeness. Dance is my art, the body is my instrument. A well-tuned instrument creates the most beautiful movements.
How can you strengthen your body today?
Start with a simple exercise – your future on the dance floor starts now.
Strength is not just muscles – it is the freedom to move without limits.
