Strength Training for Dancers | Adult Ballet Cross-Training

You didn't fall in love with dance because someone handed you a strength program. You fell in love with how it feels to move. But somewhere between the demands of a full life and the demands of the studio, you've probably run into what thousands of adult dancers run into: technique alone stops being enough. Turnout feels tighter than it should. Landings feel less stable. Your body works hard in class but takes longer to recover than it used to. You're not doing anything wrong. You're just missing a piece of training that almost nobody teaches dancers: how to build real strength, on purpose, in a body built for movement.

That's exactly what DANCER STRONG™ was built to close. Every workout is follow-along, so you're never guessing what comes next, and every movement comes with a clear breakdown of proper form, so you build strength without trading it for injury. Whether you've never touched a strength program in your life or you're returning to your body after time away, modifications meet you exactly where you are: any age, size, shape, or level. Want structure? Premade programs are built around specific goals like flexibility, turnout, and pointe readiness, so you always know exactly what to train and when. Want real coaching, not just a video queued up on a screen? Live classes with Allie bring that in real time. And behind all of it is over 15 years of Allie training thousands of dancers around the world: she's already solved the problem you're living in, and built this program so you don't have to solve it alone.

This isn't about adding one more thing to an already full plate. It's about finally training the piece of your body that's been left out of the equation the whole time. You already have the desire; the hours in the studio prove that. This program gives you the missing piece: the strength, the control, and the confidence to see it show up in your dancing. Book your free consultation and find out what your body is actually capable of.

My love affair with movement started as a young dancer and grew as I danced with Ballet West Academy, LINES Ballet Ensemble and The Kibbuttz Contemporary Dance Company Masa. After a career ending Labral Tear to my hip and multiple doctors telling me I would need multiple surgeries, I dove into movement and relearning patterns. This lead me to becoming an Instructor of The GYROTONIC® Method, strength and conditioning, and corrective exercises.

I started Align Fitness By Allie in 2013 and have been training dancers for 12+ years of all ages, abilities and styles. Now, with the creation the DANCER STRONG™ Programs, over a thousand dancers are using my programs world wide. I LOVE assisting dancers to understand their body/technique better, see change with their strength + mobility, and feel empowered in the studio with their body confidence.

I am passionate about making dance a lifetime pursuit for all dancing lovers. Whether you are training to be a professional or training to be the best you can be, you have found your home with myself and the DANCER STRONG™ Community.

"Allie provides the most effective, thorough, detailed, and body specific cross training I have ever experienced."

-Berenice

"Her exercises in the DANCER STRONG™ Programs create a clear pathway to build strength and consistent movement patterns"

Nessa

The online courses that Allie has created are exactly what I was looking for. I’m 34 and only started dancing at 26. I knew from the start that building my strength outside of ballet class would allow me to feel more secure during class.

Jenny

The Dancer Strong Programs helped me make MAJOR changes in my dancing. Not only do I have more technical ability, but I also have gotten rid of several nagging aches and pains as I've gained strength.

Jessica

I love the light-bulb-moment cues Allie provides. Allie has extensive knowledge of anatomy and how the body works, yet she can explain it simply and clearly. I've been happy to see increased mobility in my feet through the pointe program! I love Allie's exercises that pack a punch.

Hannah

I’m not exaggerating when I say that this flexibility course was the magic solution to my hip and hamstring problems. For more than two years, I could not improve hamstring flexibility at all. After taking this course and following a training plan for just 10 days, the pain was completely gone!!! MAGIC!!! After another 10 days, my hamstring flexibility drastically improved. I’m so impressed with this course, I have no words.

Bianca

"As with all of Allie’s courses, the attention to detail in the instructions and videos is unlike any other resource I’ve found! That really is what makes it possible to see such drastic improvement while working on my own at home."

Amy

"DANCER STRONG™ is quite simply a must-have for the artist who aspires to be smart and healthy as well as beautiful."

Devanshi

Allie's DANCER STRONG™ Program changed my life! The DANCER STRONG™ Program gave me a REALISTIC, healthy, buildable routine. I love the manageable repetitions, they helped me stay clear of injuries and actually helped me identify better, healthier ways for my body to move (not just stand pretty)

Aly

Do dancers really need strength training?
Yes. Technique alone isn't enough to keep your body performing and pain-free long term. Strength training for dancers builds the muscular support around your joints that ballet class alone doesn't. Steadier landings, more controlled turnout, and the stamina to get through a full class without your form breaking down. It's not optional cross-training; it's the missing piece most dancers were never taught.
How often should dancers cross-train or strength train?
Most dancers see the best results strength training 2–3 times a week, with at least a day of recovery between sessions. If you're new to cross-training for dancers, start with one full-body session a week and build from there. Even 20–30 minutes on a lower-intensity resistance training makes a real difference in strength, control, and injury prevention.
How do I join the live Zoom classes?
Live classes are part of the Encore Membership. You can upgrade anytime to join live classes, unlock courses, and get access to even more.
Will strength training make me bulky or less graceful?
No! This is one of the biggest myths in dance conditioning. Strength training built specifically for dancers focuses on control, stability, and lean muscle, not hypertrophy. Done correctly, it makes jumps lighter, turns steadier, and lines cleaner. It works with your technique, not against it.
What's the difference between strength training and cross-training for dancers?
Cross-training is the umbrella term: any training outside of dance class that supports your dancing, including strength work, mobility, Pilates, or yoga. Strength training is one specific (and often missing) piece of that: targeted conditioning exercises for dancers that build the muscular strength ballet technique alone doesn't reach.
Do I need a gym or special equipment to strength train as a dancer?
No gym required. Every workout in this program can be done with just your body weight — no equipment needed to get started. But if your goal is to keep building strength over time, weights eventually become the only way to keep progressing, so we show you how to make your own weights out of things you already have at home, plus other simple equipment options along the way.
Am I too old to start adult ballet?
Never. Adult ballet is one of the fastest-growing ways adults come back to movement, and there's no age cutoff for building turnout, strength, or technique. What matters most starting out isn't age, it's consistency and training your body the right way to see change.
How do I improve my turnout as an adult dancer?
Real turnout comes from strength in your external rotators and hips, not from forcing your feet or knees. Targeted turnout strength exercises — think controlled hip rotation, glute activation, and core stability work — build turnout that holds up under real dancing, rather than turnout that only looks right standing still.
How do I know if I'm ready for pointe?
Pointe readiness isn't just about age or years of training — it's about having the ankle, foot, and core strength to support your full body weight en pointe with proper alignment. Pre-pointe conditioning (things like relevés, doming, and ankle strengthening) is exactly the kind of targeted strength training that gets dancers safely pointe-ready.
Can strength training help prevent dance injuries?
Yes. This is one of its biggest benefits. Most overuse injuries in dance (tendonitis, hip and ankle strain, chronic soreness) come from muscular imbalances that technique training alone won't fix. A consistent conditioning program for dancers strengthens the muscles around vulnerable joints, so your body can handle the demands of class and rehearsal without breaking down.
How do I cancel my membership?
You can cancel anytime by logging into your profile. Please note that the rules of your membership length still apply.

Courses

Structured, goal-specific programs

with a clear start & finish.

Best for: dancers with one specific thing they're trying to fix or build.

Memberships

Privates

Private coaching built around your body, your goals, your timeline.

Best for: dancers who want direct feedback and a custom plan

Frequently Asked Questions

Do dancers really need strength training?

How often should dancers cross-train or strength train?

How do I join the live Zoom classes?

Will strength training make me bulky or less graceful?

What's the difference between strength training and cross-training for dancers?

Do I need a gym or special equipment to strength train as a dancer?

Am I too old to start adult ballet?

How do I improve my turnout as an adult dancer?

How do I know if I'm ready for pointe?

Can strength training help prevent dance injuries?

How do I cancel my membership?

Berenice