Strength Training for Young Dancers—What, Why and How

Strength Training for Young Dancers—What, Why and How

Let’s Talk Strength

Dance might look effortless on stage, but behind every leap and turn is strong muscle control. At Steps 2 Stardom, we introduce age-appropriate strength training from our Mini Stars program and build up through our Bronze, Silver, Gold, and Platinum levels.

From safe tumbling in AcroDance to clean technique in Ballet, strength is what helps dancers perform powerfully—and safely.

Why Kids Need Strength Training in Dance

Child dancers need more than flexibility. Without strength, they can’t control their movement, hold posture, or protect themselves from injuries. The good news is: strength training for young dancers is fun, simple, and body-weight based—no gym required!

What Areas Should Be Strengthened?

• Core – for balance and posture in turns, jumps, and extensions

• Glutes & Legs – for stable landings, strong kicks, and sustained positions

• Upper Body – for partnering, Aerial Arts, and AcroDance progressions

Practical At-Home Strength Routine (Age 5–12)

This can be done on a yoga mat 2–3 times per week. Start with a short warm-up (skipping, marching or star jumps for 2–3 mins).

• Wall Sit – Sit like you're in a chair, back against the wall. Hold for 20–30 seconds. Rest. Repeat twice.

• Plank (on forearms or hands) – Keep tummy pulled in and hips level. Hold 15–30 seconds. Repeat twice.

• Bridge Lifts – Lying on your back, bend knees and lift hips high, squeezing glutes. Lower slowly. 10 reps.

• Lunges – Step forward, lower hips down. 10 reps each leg.

• Star Balance – Stand on one leg, extend arms and opposite leg in a “star” shape. Hold for 10 seconds each leg. Repeat 3 times.

Important Safety Tips:

• Focus on form over speed.

• Use carpet or a mat for support.

• Avoid holding breath—encourage steady breathing.

In-Class Strengthening at S2S

Our Stretch/KTL classes from Mini level up include structured strength segments designed by trained instructors. We also build strength in:

• AcroDance & Aerial Arts – controlled weight transfers, inverted holds, and partner balances

• Jazz & Ballet – centre work, pliés, relevés and port de bras that train core control and muscle memory

• Musical Theatre & Hip Hop – high-energy movement that builds cardio and endurance

It’s About More Than Muscles

At Steps 2 Stardom, strength is more than physical. It’s about developing:

• Resilience—to try again after a tricky routine

• Confidence—to attempt a leap or turn for the first time

• Self-discipline—to practice at home and stretch safely

Hear It from Our S2S Families

“My son loves AcroDance at Steps 2 Stardom! His coordination and strength have come a long way—and I feel safe knowing the teachers take his safety seriously.”

Help Your Child Build a Strong Foundation for Life

Whether your child is five or fifteen, strength training done the right way makes all the difference. At Steps 2 Stardom, we nurture every student with care, encouragement, and smart, safe techniques.

Book a trial today and discover why Steps 2 Stardom is the trusted choice for dance families across Macarthur, Narellan and Smeaton Grange.