FitnessWorkouts

Dance Has Improved My Strength and Stamina—Here Are 4 More Benefits That’ll Convince You To Bust a Move

The benefits of dancing include improving your physical fitness and your mental health, according to a dance teacher.

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Photo: Getty Images/ Galina Zhigalova
Published Apr 4, 2024

Written by 

Gabrielle Hondorp

If you know me, you will know three things: I’m overly ambitious, I’m incredibly stubborn, and the combination of the first two gets me in trouble more than I care to admit.

Experts in This Article

Danielle Schulz

dance teacher and dancer for the Metropolitan Opera and founder of The Triangle Sessions

So when I got the chance to run the 2023 Boston Marathon with only 10 weeks to train, I jumped at it—despite the fact that I’d only been clocking 10- to 15-mile weeks for about the last two years.

Marathon day came, and I managed to finish despite the nagging pain of a returning knee injury from high school—just as stubborn as I—that popped up right after the halfway mark. At the time, I didn’t think much of it. But after a couple months went by and I still wasn’t able to run consistently, I began considering other means of exercising.

Another fact about me is that I wasn’t actually an athlete in high school—I was a theater kid. Which meant my activities included rehearsals, voice lessons, and dance.

While I took a hiatus from the theater world due to the COVID-19 pandemic and ultimately accepting a full-time job, moving to freelance this past year gave me the time and opportunity to start pursuing my passion for performing once again. After getting thrown into summer stock theater last year and having to learn a show’s worth of choreography in about three days, I decided getting back in a dance class might be worth my time.

Since January 2024, I’ve been taking jazz and ballet classes, twice a week, which ends up being about four hours of dance in total. To my surprise, I’ve found myself feeling healthier, looser, and better about my body than I have in years, even though I haven’t  stepped foot into a gym since the summer.

So I began to wonder: Have I simply hit a second wind as I enter my 27th year? Or could there be some benefits of dancing I’d never considered?

The benefits of dancing that’ll convince you to seek out a class—or bust a move in your room

Obviously I’ve seen some benefits myself, but could dance be a net positive for those looking for a new workout? We’ve seen a rise in dance-based workouts like Zumba or barre class, but what about ballet, salsa, tap, modern, or jazz?

I reached out to Danielle Schulz, dance teacher and dancer for the Metropolitan Opera and founder of The Triangle Sessions, to get some insight on why dancing may be the workout you’ve been waiting for.

One of the biggest benefits of any activity is improving fitness, but as it turns out, dance is surprisingly well-rounded. Check out the many benefits of dancing below.

“The best kind of dance is the one you enjoy—it’s the one that gets your endorphins going, that gets you excited week after week, the one that makes you feel alive.” —Danielle Schulz, dance teacher and dancer

1. It boosts cardio fitness

Dance gets your blood flowing. Whether you’re doing jumps and leaps, high kicks, or other fast movements, dance classes are great for raising your heart rate.

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Most classes will also have periods focused more on slow and controlled movements as well as quick and powerful ones. This gives it almost a HIIT-like effect because your heart rate will spike and lower during the class, allowing you to burn more calories without feeling like you’re working too hard, according to Schulz.

2. It builds strength

No matter which type of dance you are doing, the activity requires a deceptive amount of strength and control. While you aren’t lifting weights, you are lifting and moving your body. This is great for improving strength in your entire body, but particularly your legs, back, and core, Schulz says.

Some types of dance—specifically ballet—are dependent on a many controlled movements. Moving in a slow and specific manner is more difficult than you think and is great for improving strength in a low-impact way, according to Schulz.

3. It improves balance

Whether you’re turning, kicking, or practicing your arabesque, balance is key to any dance style. Not only will dance classes include moves that require balance in the combinations, but most will also have balance exercises in the warm-ups.

This is not only great for improving your balance in class, but it also helps to improve your overall balance in real life, making it an unlikely functional fitness activity, according to Schulz.

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4. It’s good for your mental health

Working out in any capacity has been shown to have not only physical benefits, but mental benefits as well. These include a decrease anxiety, depression and negative mood, and an increase in self esteem and cognitive function, per a notable 2006 research article in Primary Care Companion to The Journal of Clinical Psychiatry1.

But taking dance classes offer even more of a positive effect than heading to the gym for a quick workout.

Not only do you have a sense of accomplishment from moving your body and working out, but you’re also actively learning a skill. You can watch yourself grow over time, so you’re motivated by more than just working out for the sake of working out.

Dance classes also allow you to express yourself through artistry, according to Schulz. While dance is a very physical activity that does require a level of fitness, particularly in advanced levels, it’s also, at its core, art. And while there is certainly a correct way to dance as far as technique goes, artistry and interpretation are unique to the individual, so it can be a very cathartic and freeing way to express your emotions through movement, she says.

In my personal experience, I’ve also noticed that dance classes have improved my mind-body connection and memory. I’ve always struggled somewhat with coordination in regards to direction—especially when looking in the mirror—and diving back into class, especially as an adult, has made me better aware of my surroundings and improved my proprioception (aka where your body is in space and time).

I’ve also seen dramatic improvement in my ability to retain choreography since starting classes, so it’s been a challenge for my brain as well as body.

5. It provides a sense of community

Unless you’re taking private lessons, dance classes are a social activity. It’s a great way to meet new people, build community, and support others in a similar goal. Since many adult dance classes are aimed more at beginners, classes are usually more relaxed and inclusive than you may expect. Though teachers will push you to improve your technique, they are generally supportive, judgment-free zones.

6. It’s just plain fun

Most of all, dance classes are fun. In my own experience, I didn’t realize how hard I was working because I was so focused on improving my skill—and frankly just enjoying myself. (This is coming from someone who thinks she’s hit a mile about two minutes into a run.) And as long as you’re having fun, there’s a good chance you’ll be coming back for more.

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“I believe the best workout is the one you’ll actually do,” Schulz says. “The same goes for dance. The best kind of dance is the one you enjoy—it’s the one that gets your endorphins going, that gets you excited week after week, the one that makes you feel alive.”

It’s pretty hard to get bored with dance because there are so many styles as well as ways to advance your technique and skill, Schulz says. You may find that various styles resonate differently at certain points in your life, so it’s okay—and encouraged!—to switch things up.

How to get started dancing if you’ve never done it before

Starting anything new can be scary, but there’s admittedly something particularly vulnerable about pursuing something as an adult especially if you don’t have previous experience. The good news, however, is that you’re not alone. Adult dance classes have sprung up everywhere in recent years with levels ranging from absolute beginner to advanced.

“If you’re a complete novice, I recommend trying various dance forms—like ballet, hip hop, tap, ballroom, etc.—and finding a style that resonates with you,” Schulz says. “It may just take a bit of trial and error to find what’s best for you. Being a beginner can be humbling, but once you build a basic understanding of a technique-based dance class, it only becomes easier and more enjoyable with time.”

Schulz also points out there’s no age limit when it comes to starting to dance.

“My 3-year-old son just started ballet to help improve coordination, one’s connection to music, and develop spatial awareness in a group setting,” she says. “On the other end of the spectrum, my 83-year-old father-in-law is a devoted amateur ballroom dancer when he’s not practicing medicine. He finds great joy in the art form, the community, and the spirit of competition. It keeps his brain sharp and spirit young.”

Not sure where to find classes? Look up your local dance studios, community centers, and community colleges. Chances are, you’ll be able to find a selection of classes in your area. If you’re more on the shy side, there are also tons of dance classes that you can take virtually, as well as free classes and tutorials on YouTube.

  1. Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. PMID: 16862239; PMCID: PMC1470658.

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FitnessWorkouts

Adult Ballet is on the Rise—And Yes, You Should Totally Try it

Here's what to know before your first class.

Published Feb 26, 2025

Written by 

Lauren Wingenroth

Maybe it's the reemergence of balletcore, or maybe we're all just trying to discover our inner child, but ballet classes for adults are majorly on the rise. 

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Former Miami City Ballet dancer Miriam Landis has seen the adult ballet boom firsthand in her adult beginner classes at the Pacific Northwest Ballet School in Seattle. “My classes have grown up to the point where I’ll have 50 people in one class,” she says. “Especially since COVID, people really have this need for connection and shared sense of purpose. It’s really different from going to an exercise class—it’s a little bit of a meditation.” 

While many adults are finding community, creativity and purpose in ballet classes, there can also be an intimidation factor. After all, it’s an art form often depicted as elite and exclusive. But Landis says the vibe of most adult classes couldn’t be further from the cutthroat worlds of Center Stage or Black Swan. 

“People do feel like it has an exclusive aura,” she says. “But we’re really trying to include rather than exclude. I’ve had students say they were always too scared to come, but they were so glad they did. When people discover it, it really becomes something meaningful in their life.”

Inspired to hit the ballet barre? Here’s what veteran teachers and adult ballet regulars think you should know before you go, plus the benefits you can expect to get out of ballet as an adult. 

What to know before your first adult ballet class

“Beginner” doesn’t always mean beginner.

Confusingly, just because a class is labeled “beginner” doesn’t mean it’s appropriate for first timers, says Landis. Instead, look for classes called “absolute beginner” or “fundamentals” to learn the basics. “It’s like a language,” says Landis. “It’s not like a yoga class where you can go in and follow along.” 

If you aren’t sure, call the studio to ask if a class is intended for first timers. Or, some studios will even let you observe a class before you try it, says Dawn Hillen, who teaches absolute beginner ballet at The Ailey Extension in New York City. “Go see the teacher, and watch how they interact with the students,” she says. “That’s the single best way to know if it’s a good fit for you.”

It isn’t a fitness class.

Yes, ballet is a form of exercise. But a ballet class is not a fitness class. Plenty of first timers come in with that mindset, only to have their understanding deepen over time, says Landis. “There’s a real artistic aspect to it that doesn’t exist in an exercise class,” she says. “You’re going to be thinking about every part of your body, not just executing a step, but how you execute the step; the quality of it.” (FYI: Though barre classes often claim to be ballet-inspired, real ballet classes are actually very different.) 

Expect your ballet teacher to speak in metaphors and imagery more than you may be used to. (For instance, Landis might tell students to hold their hand as if they have “a million diamonds on their fingers.”) There’s also the focus on moving to the music, and on performing for an imagined audience. “Everything is taught based on how your audience is going to receive it,” Landis says. “How are you going to offer your cheek to the person sitting in the third ring so that what you’re projecting reaches them?” 

Though you’ll likely gain strength, coordination and flexibility from a ballet practice, ultimately ballet is about learning a craft, says Landis. 

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You don’t have to splurge on leotards—unless you want to.

If your adult ballet dreams involve a leotard, pink tights and a ballet skirt, that’s great. Hillen says for some students, feeling like they look the part enhances their experience. But if you don’t feel comfortable in traditional ballet attire—or you don’t want to spend money for an activity you aren’t sure you’ll stick with—she says anything you can move in is fine to wear. Form-fitting activewear is ideal, she says, so that teachers can see the alignment of your body, but she understands that some beginners might feel better in looser clothes. 

Shoes are a different story. Street shoes are typically not allowed in dance studios, so you’ll either want to invest in ballet shoes (jazz shoes are also fine, says Hillen) or wear socks. But be aware that socks can be slippery, says Landis, who often sends new dancers to the school’s lost and found to try and find a pair that’ll work for them.

Be respectful, but don’t worry too much about “ballet etiquette.” 

If you’ve watched enough ballet movies, you may be familiar with the concept that ballet culture contains countless unspoken rules and etiquette norms. While there’s some truth to that, in the low-stakes world of an adult ballet class, you don’t need to worry about much that isn’t common sense or similar to what you’d encounter in a fitness class.

For instance, you’ll be in close proximity to others, so be mindful about personal hygiene and not wearing heavy perfumes, suggests Landis. Arrive early, try to avoid having to leave and reenter the class, and keep your phone in your bag and on silent. 

Spatial awareness is key: Avoid standing too close to anyone else, or standing directly in front of anyone while working in the center of the room. Landis says that it’s common for regulars to use the same barre spot during every class, so it’s a nice courtesy to ask someone if a spot is available before parking yourself there. And when you’re doing steps that travel across the floor, “maintain the traffic pattern, even if you mess up the steps,” says Hillen. “If you come to a dead stop and people are traveling behind you, people can get injured.”

It’s customary to thank your teacher (and pianist, if there is one) at the end of class, but Hillen recommends also saying hello before class begins, to introduce yourself, explain that you’re new, and flag any injuries you may have. 

Embrace the corrections. 

Unlike in a yoga class, where you may get one or two hands-on adjustments, or a fitness class, where the coach may give some general form suggestions, in ballet, teachers give individualized corrections near-constantly. 

When a teacher gives you a correction, rather than dwelling on the fact that you’re doing something wrong, try to see it as an opportunity to learn and grow, says Hillen. Often, she says, teachers give corrections because they see potential and they want to help you reach it. “If a teacher turns their eye to you, it’s a gift,” she says. That said, if you feel the environment of the class is such that corrections aren’t well-intended or are making you uncomfortable, you may want to find a teacher who is a better fit for you.

“I always tell students that they can mess up in front of me; that this is a safe space and I’m here to support their journey,” says Landis. “Even if teachers aren’t skilled at communicating that, their role is to help you learn the skill you’re there to learn.” 

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The benefits of adult ballet classes 

Practicing ballet as an adult has myriad benefits, depending on what you’re hoping to get out of it. First, there’s the physical: A ballet class is a form of anaerobic exercise, says Hillen, meaning there will be short bursts of movement that get you huffing and puffing, followed by rest as you learn the next combination. She says ballet also develops strength, flexibility, mobility, coordination, balance and good posture. 

There are also the mental benefits, she says, like greater spatial and body awareness. “You’re constantly being asked to remember new things,” Hillen says. “So you’re making a healthier brain by learning something quickly and producing it physically.”

For Beverly Lippman, a regular at Hillen’s class, ballet helps her “focus on the moment,” she says. “Everything else goes away. It’s a very restorative space.” Landis agrees. “The ability to slow down, listen to music, be in your body and be present is incredibly valuable,” she says. “That is so missing from our general lifestyle.” 

Often, adult ballet classes are highly social, welcoming spaces, says Adrienne Chan, who takes Landis’ class at Pacific Northwest Ballet School. “I’ve made a lot of friends—it’s been wonderful,” she says. “Everyone cheers each other on.”

For Melissa Castañeda, who teachers adult beginner ballet at the Ballet Hispánico School of Dance in New York City, there’s power in learning that you are capable of something new as an adult. “It’s always a joy to see students discovering something they didn’t know about themselves,” she says. “It’s common for people to discover that their bodies are able to move in ways they never thought they could move. Your confidence will increase if you’re training with a good instructor who allows you to discover that in yourself.”

“They’re just immeasurable,” says Hillen on the benefits of ballet. “It expands your life.”

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