Are Crunches Killing Your Core? The Core Strength Secret

“Okay class, let’s warm up! Everyone on your backs!”

You hear your dance instructor command and, like an army, everyone assumes the position: Knees bent, feet flat, hands behind the head.

It doesn’t *really* matter the song, you can guess the core strength combination.

8 crunches with your feet flat.

8 crunches with your knees bent, but feet in the air.

8 crunches with one leg on the floor, one leg straight in the air.

8 more, but on the other leg.

Ope, 8 crunches with both legs straight up to the ceiling.

And… crunches in a straddle position.

Roll to your right side… crunch, crunch, crunch…

Roll to your left side… crunch, crunch, crunch…

And now you’re halfway through the song which means you get to start the sequence from the beginning.

Except now your abs are starting to burn… and your hip flexors are starting to tighten up… and your neck is beginning to ache…

The range of motion with each crunch diminishes… the pain increases.

But it’s good right? The ‘burn’ means your core is getting engaged and when you stand up, you’ll be on your center and ready to dance.

Right?..

Well, probably not.

Here’s the problem:

Crunches have long been considered a staple exercise for core strength. However, for dancers, this may not be the case. While a strong core is undoubtedly essential for dance performance, relying solely on crunches to develop it may not be the best approach. In this blog post, we will explore why crunches may not be beneficial for dancers as a core strengthening exercise.

First:

Crunches primarily target the rectus abdominis muscle, commonly known as the six-pack muscle. While this muscle is undoubtedly essential for a core strength, dancers require a more well-rounded approach to core training.

Dance movements require dynamic stability, which involves the activation of multiple muscle groups, including the deep core stabilizers, obliques, and lower back muscles. Focusing solely on the rectus abdominis may lead to muscle imbalances, resulting in a decreased range of motion and potential injury.

Second:

The repetitive flexion of the spine in crunches may be harmful to dancers. Many dance movements involve spinal extension, such as backbends and arabesques.

Repeatedly flexing the spine in the same plane of motion may lead to a reduction in spinal mobility and flexibility, making it challenging to perform these movements with ease and grace. Moreover, dancers who already have a hypermobile spine may be more prone to injury due to the repetitive motion of crunches.

Third:

Another issue with crunches is that they place a significant amount of stress on the hip flexors. When performing a crunch, the hip flexors are responsible for lifting the torso off the ground.

Dancers who spend a significant amount of time in a hip flexed position, such as during pliés and développés, may already have tight hip flexors. The additional stress of crunches may exacerbate this tightness, leading to potential injury and decreased range of motion.

Finally:

Crunches may not be the most effective exercise for developing a core strength. While they may be beneficial for beginners, dancers who have been training for some time may require more challenging exercises to continue progressing.

Here’s the Solution:

Exercises such as planks, side planks, and dynamic exercises provide a more comprehensive approach to core strengthening. These exercises target multiple muscle groups simultaneously, promoting dynamic stability, flexibility, and endurance.

In conclusion, while crunches may be a useful exercise for some individuals, they may not be the best approach to improve core strength in dancers. Dance movements require dynamic stability, spinal mobility, and flexibility, which may not be effectively targeted by crunches.

Additionally, the potential risks of developing muscle imbalances and exacerbating hip flexor tightness make it worthwhile to explore alternative exercises. Dancers should consider incorporating a variety of exercises, including planks, side planks, and anatomically-driven exercises, to develop a strong and well-rounded core.

So, did we convince you to try some other core exercises?

Do you have more questions? Check out this post for answers to our nine most asked Core Strength questions.

Want some examples of ab workouts that are sure to improve your core strength? Give these links a look!

Dead Bug Exercises: Variations for a Stable Core

Lift Your Leg Without Gripping!

The L-Sit Bridge

Set Yourself For Strong Inversions

5 Unique Core Strength Moves for Dancers

Try These Core Strength Moves instead of Crunches

What Should a Dancer Eat in a Day?

what should dancers eat in a day

A quick search of “What I eat in a day” or “What should dancers eat in a day” will have you circling down an internet black hole.

We’ve all seen the TikTok and instagram videos of beautiful people, in beautiful kitchens, showing off their perfectly plated meals and describing what they eat in a day.

We find these videos do more harm than good, often with the implication that “if you (the viewer) eat what I eat, then you can look how I look.”

Surely, you see the problem here…

Especially when we’re asking “What should dancers eat in a day?” to help hard working dancers figure out what to eat before a long day of rehearsals, what to toss in their lunch boxes, and what to snarf when they get home at the end of the day.

However, the final straw for me was when Misty Copeland began her rise to popularity in 2018.

Suddenly every magazine under the sun seemed to be writing articles like, “What Ballerina Misty Copeland Eats in a Day” or “Exactly What Misty Copeland Eats in a Day.”

Being a huge fan of Misty’s I clicked on the article, excited to hear from a dancer whose body was proudly not the “typical ballerina type.”

Much to my dismay however, one of these articles outlined that, after a light breakfast, Misty tries to “not eat heavily throughout the day…snacking on bars and nuts until after rehearsal (Koman, Delish).”

I was upset and once again left asking,

“Why do we keep trying to copy what other people are doing when clearly every body is different?”

I’m going to be honest, snacking on nuts throughout a six to eight hour rehearsal is not enough fuel for your body as a dancer–especially if you are trying to get stronger and prevent injury.

What’s more, our bodies take time to digest protein which means we need to be consuming it throughout our day (not in one sitting at the end of the day) in order to prevent brain fog and fatigue throughout the day.

So, what should a dancer eat in a day?

Well first things first, we have to recognize that dancers are also professional athletes.

This means that we need more food than the average woman because we are using more energy than the average woman. However, just because you’re a dancer doesn’t mean you’ll have the same caloric needs as the dancer standing next to you at the ballet barre; every body has its own needs.

So the first thing you need to do is determine what your goals are and determine your caloric needs from there.

We love to use this free energy estimator on the Dancers Who Lift site.

Once you have your macros and calories mapped out you might be surprised to see that your protein intake needs to be very high.

That’s because dancers need about 0.8-1.0 grams of protein per pound of bodyweight (Tacy, DWL Blog).

For more information on the benefits of protein for dancers check out this graphic.

View this post on Instagram

A post shared by Amber Tacy (@dancerswholift)

It’s amazing how much that one nutrient does for our bodies!

You might also hesitate because dancers need to consume carbohydrates.

Well my friend, let me tell you the honest truth here: dancers NEED to eat carbs.

Carbohydrates fill our body with glucose which is what our bodies convert into energy to perform bodily functions and physical activity (The Nutrition Source, Harvard School of Public Health).

“Okay, okay. But what do I eat?” You might be asking.

The fact of the matter is, you can eat whatever you want that fits into this macro split just as you can buy whatever you want once you create a budget. However, just like with budgeting money, you will quickly learn that there might be more beneficial ways to “spend” your macros than others.

At Dancers Who Lift, we like to encourage our dancers to eat as many “whole” foods as possible.

Because, while you can get your protein from bars and shakes, wouldn’t you rather enjoy a juicy steak or homemade roasted chicken?

However, we also want to remind our dancers that food does not have morality.

There are no “good foods” or “bad foods” and actually foods that bring us joy can have just as much value to our health as a lean piece of chicken. If you want to learn more about “what foods” to eat take a look at this blog we wrote, “Thinking of Food as Good vs. Bad.”

Knowing that you get to choose what you want to eat can be both liberating and overwhelming. To help alleviate some of that anxiety, try to think of creating the “perfect plate” at each of your meals.

You’ll want to ensure that veggies take up about half of your plate.

Then, the other half of your plate should be a near even split of protein and carbs.

Fats should take up about one eighth of the plate (a drizzle of oil or a sprinkle of cheese or nuts).

If three of your meals follow this outline, you’ll be in great shape toward hitting your macro goals and have plenty of room for a post rehearsal or workout snack to really optimize your foods.

So what might an average day of eating look like for a dancer who lifts?

Let’s break it down:

Breakfast:

“Protein Latte”: Espresso, your favorite protein, ice, shaken.

“Ricotta Toast”: Whole grain Toast, Low fat ricotta cheese, Turkey bacon, drizzle of honey

Lunch: (I love this one because it’s easy to make OR buy if you’re out and about)

“Grilled Chicken Salad”: Grilled chicken, favorite green (arugula, romaine, spinach), tomatoes, cucumbers, olives, feta cheese, olive oil, balsamic vinegar.

(If you’re low on carbs for the day add quinoa, orzo, or rice to pump this up!)

Snack:

Parfait: Greek Yogurt, Favorite seasonal fruit/berries, drizzle of honey or peanut butter (macro depending)

Dinner:

“Wings”: Air fried chicken wings tossed in buffalo sauce, drizzle of blue cheese dressing, celery and carrots, Tortilla chips.

See?

Doesn’t seem so challenging when you break it down does it?

Remember, food is fuel, but it is also a big part of our memories, social lives, and joy.

Our day to day should be a mix of foods that we need and foods that we love. And who knows, you might find that some of those overlap!

And remember, the above is just an example of what a dancer *might* eat in a day to stay fueled while lifting, taking class, and auditioning.

Be empowered to swap out your favorite foods and if you’re feeling nervous about getting your protein in, use Dancers Who Lift as a resource.

Our instagram and blog has tons of graphics like this one:

https://www.instagram.com/p/CQhFmUogMJd/

And this one:

https://www.instagram.com/p/CcGW6T8qa5v/

And even this one:

https://www.instagram.com/p/CQGttjCgm4e/

We are here to help you reach your goals, whatever they may be.

We believe that to do that we can’t just show you what we eat in a day because Coach Amber is different from Coach Kiersten who’s different from Coach Ariel… who’s different from you.

So no matter what your journey, remember that what you eat should be based on YOU and the dancer YOU want to be.

Health Benefits of Running - Dancers Who Lift Blog

Should Dancers Run? The Surprising Health Benefits of Running, Explained

I don’t know about you, but running was almost as discouraged in my dance studio as lifting weights was.

I was told that running would lead to overuse injuries and joint problems.

But would you believe me if I told you that this simply wasn’t true? And what’s more, the health benefits of running are important for dancers as they train their bodies for the stage, studio, and beyond!

It’s true that running isn’t the only type of supplementary training we should be focusing on as dancers, but it’s incredible how helpful adding even a small amount of running into your training can be. Think about it, the repetitive bouncing action strengthens your bones.

Running in parallel helps to balance out dancers’ muscle use.

The sustained effort increases your stamina by making your lungs and heart function more efficiently. And on top of all of that, just thirty minutes burns about 300 calories (Stahl, Pointe Magazine)!

Let’s break this down.

We’ve all heard about fast twitch and slow twitch muscles. Ideally a dancer wants a balance of both types of muscle fibers. However, most of dance class focuses on training our fast twitch muscles (these are built up with short bursts of intense energy – think petite allegro or across the floor.) One of the health benefits of running is that it gives our bodies an opportunity to develop our slow twitch, or endurance, muscles.

Developing this type of muscle fiber helps with muscle endurance which protects us from muscle fatigue and helps us perform our best in long performances.

Adding in as little as 30-60 minutes of running 2-3 times per week to your cross training program will build your muscular endurance and improve your body’s ability to call on both types of muscle fibers in class and performances (Dr. Kat, The Dance Docs).

Next let’s chat about bone density and strength.

When a dancer lands a jump their body is absorbing the force of 12-14 times their bodyweight.

I know- we are pretty amazing.

That said, having strong bones and healthy joints will help prevent injury.

Running has been scientifically proven to increase bone density and strength (Premier Orthopedic & Trauma Specialists). Increased bone density means a lower likelihood of stress fractures and other injuries that can result from overuse and muscle fatigue.

Finally, let’s take a look at the cardiovascular benefits.

Much like our muscle fibers, cardiovascularly dancers are great sprinters.

However, when it comes to creating cardiovascular endurance, dance class doesn’t really help us as much as we will need for, let’s say, a two and half hour performance of “Bob Fosse’s Dancin’!”

This will require a lot of cardiovascular and muscular endurance.

According to this study done by the International Association for Dance Medicine and Science, in order to improve cardiovascular capacity and endurance you have to see a rise in heart rate to between 70 and 90% of maximum and that heartrate must be maintained for 20-40 consecutive minutes (Sarah Irvine MSC, Emma Redding PHD, and Sonia Rafferty MSC with the IADMS Dance Educators’ Committee, 2011).

Now, obviously you can reach this goal on an elliptical or stationary bike but – generally speaking- it takes a bit longer and you miss out on the increased bone density – not to mention the fact that running is free.

So, if there are so many health benefits of running for dancers, why has it been discouraged for so long?

The main reason is because we tend to try for too much too soon. As dancers, we are already incredibly fit, so it’s easy to push ourselves too far too fast. But just like dancing, running has its own form and technique and taking your time to train your muscles correctly will protect you from injury in the long run – pun intended!

The most important part of any type of cross training is to ensure that you are utilizing good form.

Just like using incorrect form in dance can lead to injury, the same is true for running.

The first tip is to start slow- like, really slow.

If you are new to running you can even start by speed walking on an incline, then speed up to a jog as you build cardiovascular endurance.

While you are working more slowly, this leads to tip number 2.

Pay attention to your form.

Make sure your knees are tracking over your toes and not collapsing to one side or the other.

Ensure that your feet are working in parallel (Dr. Kat, The Dance Docs).

And now, tip number 3.

Pay attention to where you are pushing off of.

Lots of dancers have tight calves, causing us to push off of the balls of our feet.

While this is okay for sprinters, for our purposes you’ll want to try and “strike” or push off from the rear to mid-foot so that you’re rolling through the entire foot.

This will prevent any sort of agrivation of the Achilles and give your calves a much needed break (Stahl, Pointe Magazine).

Once your form is consistent, then you can start with short intervals of running and walking, extending your running interval over time until you’ve reached a point where you no longer need to take walking breaks.

Finally, tip number 4 when it comes to dancers and running…

You’ll want to make sure that you’re wearing the appropriate shoes.

Just like in dance the footwear you choose to run in can make a massive impact on your run.

You’ll need different shoes than your lifting flats; shoes with more a bit more cushion and you might even want to have them fitted for your specific needs.

For example, if you tend to roll inward on your feet you might opt for a shoe that can help maintain proper alignment.

So, to recap, what are the health benefits of running for dancers?

Improved aerobic capacity and endurance allowing for top performance in long shows.
Increases bone density which helps prevent injury.
And on top of all of that, it’s a free and easy way to round out your cross training program.

As long as running is approached with good form and dancers pace themselves it can be a fantastic tool for cross training.

So, what do you think? Is running important for dancers after all?

Will you try adding it in?

PS Check out this post from DWL with dozens of cardio workouts for dancers!

Should Dancers Lift Weights?

If I told you that lifting weights could give you higher extensions, more explosive jumps, and controlled turns, it’d be a no-brainer. Unfortunately, despite all of those things being true, dancers have been taught that dancers shouldn’t lift weights. That’s why there are so many myths out there about the gym and we work hard to debunk them here at Dancers Who Lift. Weightlifting is used across most professional sports as a form of cross training, injury prevention, and weight management. So, to answer your question: “Should dancers lift weights?” YES. Dancers who lift weights will see goal achievements that reach far beyond their aesthetic desires.

Let’s Talk About Stress, Ba-by! Stress Management For Dancers

Let’s imagine for a moment that it’s mid-audition season, and you’ve been hustling.

Callbacks have been generous, which is great, but it’s also created a lot to juggle.

You’ve had to cancel work shifts, find readers for self-tapes, and despite all of this hard work, you’re watching friend after friend bookwork while you’re still hustling.

That is a lot of stress to manage.

Auditions are physically and mentally, and emotionally stressful. They require you to have full command of your body, a clear mind, and a stable emotional state. Auditions alone are enough to require good stress management skills. Add to that the need for the mental and emotional capacity to cancel or reschedule work and the emotional fortitude to celebrate your friends’ wins while you are still hoping for a win of your own; and you have a recipe for a body that is stuck in stress mode. That’s why stress management for dancers is so important.

Stress Management in audition room is hard!

Even if you aren’t in a season of auditioning, balancing workouts, dance classes, work, and social life can be incredibly overwhelming. When our lives get this full our bodies have a hard time coming out of “fight or flight” mode and we can end up living in a state of constant stress. Sometimes we don’t even realize we are stuck in this place because it becomes the norm. That’s why prioritizing rest days is so incredibly important. It helps us escape stress mode and return our bodies to homeostasis. How do we do that? By learning stress management as dancers. Because some stress, like the stress we put on our muscles to lift weights or the stress of an impending deadline, is helpful. It motivates us to get things done and gives us the energy to push through tough situations.

So, you might be asking,

“If stress helps to keep us motivated, why is it so bad? Don’t some people have a higher capacity for it than others?”

While it is true that some people have a higher threshold for what puts their bodies into fight or flight, it’s also true that no one’s body is designed to be in fight or flight constantly. This is because fight or flight mode releases a hormone called Cortisol. Cortisol enhances our brain’s use of glucose, and it increases the substances that help rebuild tissues in the body. However, Cortisol also limits the functions of the body that are considered “non-essential” by altering immune responses, suppressing the digestive system and the reproductive system, and slowing the growth process in our bodies. It also, and maybe most importantly, works with the part of the brain that controls mood, motivation, and fear. That’s why it’s not uncommon for people living in a constant state of stress to have heightened levels of anxiety and depression.

The good news is, there are a lot of tools available to us to help us with stress management. The first tool I want to tell you about is by far the most convenient because it’s always readily available to you. It is to simply breathe.

1. Simply Breath

When we feel stressed, the first thing that changes in us physiologically is our breathing. When stressed or anxious, you may notice your breath becoming shorter and shallower, or, some people hold their breath when they are stressed or anxious. Either way, the answer is to take deep, long breaths. Consecutive, controlled, deep breaths enlist our parasympathetic nervous system to stimulate relaxation and encourage your body to return to equilibrium; and as a result, you’ll take in more oxygen and your heart rate and mind will start to slow down.

Go ahead and try it right now:

Breathe in through your nose until you can’t fit any more air in. Then, slowly exhale as if you are blowing through a straw, as slow and controlled as possible. Repeat that for a total of six to ten times.

Try this whenever you feel overwhelmed or stressed to support your body rather than fight against anxiety.

The next thing you can try when you feel stressed is exercise!

2. Exercise.

Now, before you get excited, I want to say, be careful with this one. If you’ve had a crazy active week with multiple classes and auditions, and workout sessions, maybe opt for an activity centered around mindfulness to help your body find some rest despite the stress. But it is true that when we are feeling stressed, movement is an excellent outlet for stress. Not only does it give you an endorphin boost but movement also helps our bodies reset and focus on something new. It doesn’t have to be much, a short walk around the block or a ten-minute yoga flow in your living room will help immensely in moving that negative energy out of your body.

3. Go outside.

Connecting with nature, feeling the sunshine on your skin, and breathing fresh air, it’s all going to help. Something about simply being outdoors, looking at the clouds, or walking through a park, helps us remember that the world is bigger than we are. And when we realize what a big beautiful world we are a part of, we are able to look at our lives with fresh perspective. If you can’t get outside, try walking over to a window, look at the sky or the trees, and take those big deep breaths; just remember that there is a world beyond the walls you’re sitting within.

The next tool for your “destress toolbox” is sleep.

4. Sleep.

Getting quality sleep is the secret ingredient to improving your overall well-being. You’ve heard us talk about quality sleep as a way to promote faster muscle recovery and speed your progress toward your health goals, but it is also an important part of destressing. When we sleep, our brains continue processing the things weighing on our minds. New mental maps are formed, and memories are transferred from short-term to long-term. Better sleep will help you perform better in all aspects of your life. So how can we ensure we set ourselves up for a good night’s rest?

Create a bedtime routine.

Dim the lights in your room, maybe light some candles-make your space feel cozy and relaxing to you. One of the hardest things to do that can make the biggest difference is turning off all electronics thirty minutes before bedtime. I’ve started replacing that with reading a book or even making a bedtime cocktail while I reflect on the day.

What’s a bedtime cocktail?!

I’m so glad you asked! It’s a drink that is made of natural ingredients that promotes relaxation. My favorite is 100% Tart Cherry juice! It’s a great calming agent to help you prep for bedtime because it contains naturally occurring tryptophan and melatonin, making it the perfect evening beverage! Just mix it with your favorite sparkling water, pour it into a fancy glass, and enjoy something to sip on. This is especially helpful when I’m in the mood for a glass of wine but want to avoid consuming alcohol.

5. Meditation

Meditation is another fantastic tool for managing stress. It allows you to quiet your mind and notice your thoughts, helping you slowing down the racing thoughts often triggered by fight or flight mode. If you’re new to meditation, there are a couple of apps that can guide you into a meditative space. My first recommendation is “Headspace.” This app not only has guided meditations but offers courses and information about stress and stress management. The next is “Shine.” This is designed as a podcast-style meditation so you can put in your headphones, tune out the world, and tune into the meditative space. And finally, there is the calm app. A bonus about this app that they have guided breathing exercises and podcast-style bedtime stories as well as meditations to help you relax and ease into a breathing routine, fall asleep, or meditate.

These last two tips for reducing stress may seem trivial, but they actually help a great deal. The first one is to get yourself laughing.

6. Laughing.

Laughing will reset your system and give your brain a break from worry. So, look up your favorite comedian, watch a feel-good, funny movie, or call up your friend that always has the best stories and has a big old laugh! And when you’ve finished laughing, do one of your favorite hobbies.

7. Try a hobby.

The things you enjoy, like crafting, baking, or playing an instrument, are the things that make you, you. Spending time doing those activities will bring you back to who you are and, again, remind you that there is so much more to your life than the situations bringing you stress.

I know this seems like a lot, but it doesn’t have to be. Start by picking just one tool to add to your routine and see if it helps. Then, you can slowly add the others to your arsenal as you’re ready. And a bonus? Stress management for dancers will also help promote faster recovery between training and performances! The most important thing is finding what works for you so that you can live a life that doesn’t have you constantly stressed out. And it will take practice, but I promise you won’t regret it.

xox

DWL TEAM

Gym Myths and Misconceptions: The Dancer Edition

For as long as I can remember, I have been confused about why dancers aren’t considered athletes. Almost everyone I have ever spoken to about this concedes that dance is an athletic art form and requires athleticism, yet says that considering dance a sport is a step beyond the truth. It wasn’t until college that someone spoke to me about it in a way that made sense. They said,

“Dancers are athletes, but as soon as we call dance a sport we impose upon it a set of standards that imply competition. Of course, competition dance exists, but that isn’t (largely) why audiences go to see dance. They go to see dance for its artistry which reveals truth, beauty, and empathy to an audience.”

While I do agree that professional dancers aren’t simply athletes but also artists, I think that thinking of dancers only as artists or (in the case of a choreographer) tools for an artist has done a lot of harm when it comes to a dancers idea of cross training, fitness. It’s placed in our lives as athletic artists. When you don’t consider someone an athlete first, you don’t train them like athletes, teaching them about nutrition and gym time. This leads to loads of dancers entering into the professional world without a clue as to how to stay physically prepared to perform despite no longer having a rigorous class or studio schedule keeping them ready. It leads to many a Google search about cross-training for dancers, how long dancers should work out, should dancers lift weights, how to train without getting “bulky,” and so much more. So, let’s dive into some of the gym myths and misconceptions that are holding you back from making progress.

Working out Vs. Training Blog

1. Cross-training should look like a dance.

The first of the gym myths that needs busting is probably one of the most persistent offenders. It’s the idea that your cross-training should look like dance. These are your bosu-ball “stability” exercises. They are your “dancer supersets.” These are the workouts that are contributing to your overuse injuries, and these are the workouts that are keeping you lopsided in your training.

According to Healthline.com, the best definition of cross-training is:

“an exercise protocol that utilizes several modes of training that are outside the athlete’s main sport to develop a specific component of fitness.”

This means that, by definition, cross-training cannot be the same as your “sport.” So, a good rule of thumb: if it looks like dance and feels like a dance, it probably is dance – I’m looking at your weighted téndus and sautés! So what does cross-training look like for dancers? The main thing is making sure that you are spending time strengthening muscle groups and stabilizers that often are weaker in dancers. For example, the glutes are largely underdeveloped for dancers. So, adding in some deadlifts, squats, and lunges would be a great way to cross-train that muscle group. Another thing to consider is the positioning of your body. While yes, there are types of squats performed in turn out, we as dancers spend a lot of time there. So, working in parallel could be a better use of our cross-training sessions.

2. Longer is better.

Another major gym myth people (not just dancers) believe is that longer is better. This is completely untrue and leads to people filling their workouts with “junk” to increase the volume of their sessions. The reality is, in fitness, as in life, quality is better than quantity. A longer workout does not equal more work. A workout only needs about five to eight quality movements to train your target muscles for that day effectively. Using a compound movement at the start of your workout (which targets more than one muscle group) and finishing off with a few targeted isolation movements can get you in and out of the gym in less than an hour.

Want a few examples of these? Check out @dancerswholit on Instagram and tiktok for tons of free workouts and training tips!

3. Workouts are punishment for eating.

Of all the gym myths this is the one that has been passed down by our culture generation after generation. It’s perspective that your workouts are punishment for eating something that’s “bad for you” or “being lazy” by taking a day off. The worst part about this is that it implies that workouts are not something that should be enjoyed. Yes, indeed, every workout isn’t “fun.” But they certainly can and should be enjoyed as much as possible! Beyond that, when we go to the gym to “work off” whatever we eat, it reinforces the idea that there are good foods and bad foods. This ultimately damages our relationship with food, which, as we know, often leads us farther away from our goals. For more information on this, check out our blog, “Thinking of Food as Good vs. Bad.” As your trainers, we want you to think of your workout as an opportunity to get closer to your goals and dreams. Thinking of your workout as a tool to get you closer to what you want motivates you to remain consistent. And with consistency comes progress, and with progress comes confidence. So let’s throw away this idea of the gym as punishment and start thinking of time in the gym as a catalyst.

4. You should only lift light weights to stay lean.

This is the last of the gym myths we are busting today and, honestly, I can’t believe it still exists-but, alas, here we are. It’s the trope that you should only lift light weights so that you stay “long and lean.” First of all, what is long and lean, and why is it better? Well, long and lean look different on everyone, so that can’t be defined. And the short answer to the latter? It isn’t better. There are so many types of dance, and these different types of dance require different levels of mobility, strength, and agility. A tapper will train differently than a break dancer, who will train differently than a ballerina. There is no “one size fits all” training style for dancers. Furthermore, it can be confusing to define “lightweight” as “light” completely, depending on how strong a person is. Finally, this mindset negates the amount of work it takes to look bulky. Say it with me,

“Weightlifting is not the same as bodybuilding.”

Bodybuilders spend copious amounts of time and focus on building enough muscle to look the way they do. To fear being bulky from lifting weights in a cross-training program is similar to non-dancers thinking they can audition for ABT after a year of ballet classes at Steps on Broadway. So let’s let go of this archaic way of thinking about weightlifting for dancers. I can tell you from my own experience that after I started lifting weights, multiple pirouettes came easier, my jumps (which were already solid) got even higher, and my landings felt more controlled. No question, lifting weights took me to the next level in my dance training.

So, how many of these gym myths had you previously believed? There are so many benefits cross-training, and specifically weight training, can offer dancers. Dancers Who Lift exists because we have seen firsthand how effective it can be in helping dancers reach their goals. We’d love to welcome you into our community and answer any questions you may have.

Have questions? Shoot us an email at info@dancerswholift.com or send us a DM on Instagram.

We love helping people find the answers to their fitness and dance questions. But even if you choose to take this journey alone, know that we are right here, cheering you on!

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