Weightlifting for Dancers

What You’ll Learn

In this course, you’ll learn how to:

• Strength train safely, effectively, and confidently

• Understand the why behind each movement so it translates to your dancing

• Support your joints and prevent injury

• Build real muscle strength — without bulking

• Integrate cross-training into your dance schedule

Whether you're a dancer, instructor, or a parent trying to support your dancer's long-term wellness, this course is designed to meet you where you are — no gym membership or prior lifting experience required for the beginning level.

Why This Course Exists

Most dancers are told to “just stretch” or avoid weights altogether, but science tells us the opposite. Strength training can dramatically improve balance, turnout, control, and longevity in a dancer’s body.

As a DPT and former ballet dancer, I created this course to bridge the gap between the dance world and what we now know about injury prevention and athletic performance. You don’t need more reps at the barre, you need to train smarter.

Let’s raise the standard for what strong, healthy dancing looks like.

What’s Inside

• Video 1: Let Your Goals Be Your Guide: Understanding why weightlifting is uniquely important for dancers, and how to taolir your reps and sets to make sure you're actually reaching your goals.
•  Video 2: Before We Start: Three videos on Core Stability, Basic form for lifts, and exercises to help you learn how to maintain your alignment through movement.
•  Video 3: Major Muscle Groups: We will talk about the 13 muscle groups dancers use the most, and are therefore the basis for the workout program. We will go over how each muscle group translates to dance, and which ballet steps each muscle group relates to the most, so you can choose which exercises are the best for you, based on your dance goals.
•  Video 4: The Exercises: A special recording of all the exercises being performed and explained, inside Dance Evolution Studios. There are a total of 60+ exercises, targeting 13 muscle groups, with varying levels for each muscle group including: Rehab/Intro Level, Beginning Level, Intermediate Level, Advanced Level.
•  Video 5: Know The Rules: Understand the basic rules of lifting: How to get started, how to pace your progressions, how to choose reps and sets, when to add weight, when to stop, what to look out for, and more.
•  Video 6: Creating Your Plan: Now, we will go through the list of exercises and create your own workout plan, including exercises, reps, sets and frequency. Alternatively, you can download the grab-and-go workout templates. There is one for each level.
•  Add-On Options: Join DE Group Coaching at 10AM PST each Sunday and/or book a 30min 1:1 zoom call with me, Dr. Christa Christianson, PT, DPT, CSCS, CEO of Dance Evolution Studios.
   

Meet Your Instructor

Hi, I’m Dr. Christa Christianson, PT, DPT, CSCS, founder of Dance Evolution, a platform devoted to bringing science-based education to dancers, teachers, and clinicians. I’m a Doctor of Physical Therapy, ballet studio owner and director with a background in classical ballet, and I’ve spent my career helping dancers perform better and hurt less.

This course is what I wish I’d had when I was training. It’s clear, empowering, and rooted in real research, not just tradition.

Limited Offer

💥 The first 10 students get early access pricing. After that, the course returns to full price.

This is your chance to get stronger, smarter, and more sustainable in your dance journey.

FAQ 

Q: Do I need a gym or special equipment?
A: You will not need a gym membership for the Rehab/ Intro Level exercises. The Beginner exercises start with using bandd and kettlebells. Intermediate and Advanced programs require gym equipment to perform all the exercises.

Q: Is this just for ballet dancers?
A: Not at all — it’s built with ballet in mind, but useful for contemporary, jazz, modern, and even skating or gymnastics.

Q: Is it safe for teens?
A: Yes! It’s designed for young dancers and includes guidance for safe form and gradual progression.