Dancing requires a combination of strength, endurance, flexibility, balance, and coordination. While different dance styles emphasize different elements, most types of dance utilize both strength and endurance to some degree.
How dancing builds strength
Many dance moves, especially in styles like ballet, jazz, and contemporary, require strength to complete. Dancers must have enough muscular strength and power to hold positions, jump, turn, and lift their bodies and other dancers. Some specific ways dancing builds strength include:
- Holding the arms in positions like second position in ballet or fifth position in jazz/contemporary
- Repeating pliés and other moves that bend and straighten the knees
- Jumping and leaping which requires strength in the legs, core, and upper body
- Turning and spotting which requires rotational strength in the core and legs
- Lifting and partnering work which requires strength to support another dancer’s weight
Even styles like hip hop that don’t focus as much on technique still require strength for floorwork, jumps, and tricks. As dancers progress to more advanced skills, they must get stronger to perform them correctly.
How dancing develops endurance
Dancing for extended periods of time requires muscular, cardiovascular, and mental endurance. Some ways dancing builds endurance include:
- Taking class – Most dance classes last 60-90 minutes which requires endurance to get through barre, center, and choreography.
- Rehearsing – Dancers rehearse pieces for hours, repeating choreography over and over requiring endurance.
- Performing – Performances can last 2+ hours. Dancers need endurance to maintain energy and technique that long.
- Training stamina – Dancers do cardio like running or biking to build overall stamina for dance.
- Holding positions – Positions like arabesque require endurance to hold with proper form for an extended time.
Even when not actively dancing, dancers must build endurance for their next class, rehearsal, or show.
Strength and endurance requirements by genre
While all dance genres utilize strength and endurance, some rely more on one or the other. Here are general strength and endurance requirements for various dance styles:
| Genre | Strength Requirements | Endurance Requirements |
|---|---|---|
| Ballet | High – For holding positions, partnering, jumping | High – For repeating movements and prolonged classes/rehearsals/shows |
| Jazz | High – For leaps, turns, floorwork | Moderate – Varying by length of classes/rehearsals |
| Contemporary | Moderate – For falls and weight sharing | High – For extended rehearsing of choreography |
| Hip Hop | Moderate – For upper body moves and tricks | Moderate – Varying by length of classes/rehearsals |
| Tap | Low – Mainly for sound production | Moderate – For repeating rhythmic steps |
As shown, ballet demands the most strength and endurance as it is highly technical. Styles like hip hop and tap don’t require as much since they focus less on technique. However, all dance forms require some degree of strength and endurance.
Is dance more strength or endurance focused?
While dance utilizes both strength and endurance, it likely requires more endurance overall. Dance classes, rehearsals, and performances are usually at least an hour long sustained activity requiring cardio stamina and endurance in the muscles to prevent fatigue or injury. However, sufficient strength is essential as a base for endurance.
Beginner dancers often need more focus on building foundational strength. As they advance, endurance becomes increasingly important to train. Proper dance training involves a combination of strength training like weight lifting or resistance bands along with endurance training like running, biking, or sustained dance practice.
Conclusion
Dance requires a careful balance of strength and endurance. Strength provides the power and stability for advanced skills while endurance allows dancers to perform at their peak for extended periods. Most dance styles emphasize endurance but cannot neglect building the underlying strength. With the right combination of strength training and cardiorespiratory endurance, dancers can achieve the fitness necessary to excel in their genres.