Ballroom Strength

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Ballroom Strength

Athletic Development specifically for Ballroom & Latin Dancers
Download your FREE Guide via the link below! Transform your dancing. Perform without limits.

Ballroom Strength is a strength training programme specifically for Ballroom dancers. The programme provides a systematic approach to developing the strength, which you need to be great at Ballroom dancing. Ballroom Strength is a way to complement and enhance your dancing, so that you can make the most of your time on the dance floor. It is not a substitute for dance practice! The programme is des

igned for all levels of dancers, from complete beginners to advanced competitors. If you want to transform your dancing and to perform without limits, start with a strong body. Start with Ballroom Strength.

11/07/2025

What are the 3 Physical Preparation Goals of Ballroom Athletes?
1) Enhance capability of movement through appropriate Strength Training. Ballroom Athletes perform Strength Training by using free-weights, bodyweight exercises, large ranges of motion, asymmetry, and instability.
2) Develop 5-Dance Stamina. Stamina Training requires focussed development of the various energy systems, particularly the short duration systems.
3) Build Consistency. Ballroom Athletes make progress by making good Training Plans.
Check out the post for more details on each point here.
For everything you need to be a better Ballroom Athlete, become part of the Ballroom Strength Community.
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐
Paul Iliffe
Founder of Ballroom Strength

03/07/2025

Here’s how to use the off-season as a Ballroom Athlete.
1) Recover from the previous season.
2) Build strength, focussing on weaknesses.
3) Make a training plan.
Check out the post for more details on each point here.
For everything you need to be a better Ballroom Athlete, become part of the Ballroom Strength Community.
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐
Paul Iliffe
Founder of Ballroom Strength

05/06/2025

3 Stamina Training Tips for Ballroom Athletes 💃🏃‍♂️
1) Understand the Goal: Ballroom & Latin Dancers have very specific stamina requirements, which are defined by the format of competition.
2) Understand Energy Systems: Humans have multiple energy systems in the body. Each system reaches its peak at different times during intense physical activity. Based on our goal, we can understand which systems to focus on.
3) Be specific with your training: Use specific training sessions to target specific energy systems.
For everything you need to be a better Ballroom Athlete, just join the Ballroom Strength Community.
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐
Paul Iliffe
Founder of Ballroom Strength

23/05/2025

Are you training like a Bodybuilders or a Ballroom Athlete?
Let’s start by making something clear. Ballroom & Latin Dancers are Artistic Athletes.
There are big differences in training for Bodybuilders and Ballroom Athletes. Differences include Training Goals, Scheduling, and Exercise Selection.
In this post I explain some of the key differences. Check them out!
For everything you need to be a better Ballroom Athlete, just join the Ballroom Strength Community.
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐
Paul Iliffe
Founder of Ballroom Strength

09/05/2025

What are the best exercises for Ballroom Athletes?
Before selecting the exercises, let’s think about what we need.
To find the right exercises, we focus on abilities. Here’s an example. Let’s say that we want to improve our Rise and Fall Action. For this we need strength in the Ankles, Hips, and Core. To start with, we can focus on Ankle Strength.
For Ankle Strength we can use an Ankle Raise exercise. Just remember one thing…
Ballroom & Latin Dancers are Artistic Athletes. Bodybuilders train muscles. Athletes train movements.
The right exercise for you depends on your level. The first place to start is with a Sitting Ankle Raise (shown here). This exercise is useful, because it helps people to focus on the movement. Aim to maintain good alignment and no wobbling. If that’s too easy, then…
Change Leverage, Add Weight, Add Asymmetry, Add Instability.
For everything you need to be a better Ballroom Athlete, just join the Ballroom Strength Community.
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐
Paul Iliffe
Founder of Ballroom Strength

23/04/2025

Being light on your feet is a way of describing your ability to move with control, stability, and speed. Clearly, your body must be capable of creating the forces to enable light movement.
Being light on your feet depends on your strength-to-weight ratio. Some people think that they can become lighter on their feet by losing weight. The problem with losing weight is that it normally combines with a loss in strength. (Of course, this all depends on the starting weight, body fat percentage, and muscle mass.)
A better approach to being lighter on your feet is to become stronger. More strength increases the strength-to-weight ratio and improves your ability to control and move your body and, therefore, to dance well.
As a side note, increasing muscle mass raises your metabolism, which can help in losing excess fat. And remember, some body fat is healthy.
Like and follow for more Ballroom Strength tips!

12/04/2025

Want to train like a Ballroom Athlete?
Here are 3 tips to get you started 😉
Step 1) Define Your Programme. Define your goals, schedule your training, and target your weaknesses.
Step 2) Do Strength Training and use weights for this! This is how you become strong, lean, and athletic. Do Strength Training like an Athlete, not like a bodybuilder (unless you want to be a bodybuilder instead!). Always start with the basics and progress from there.
Step 3) Do Stamina Training. Do focussed Stamina Training (off the dance floor) for the best results, use similar modalities to your dancing, and be specific about the energy systems you want to improve.
For everything you need to be a better Ballroom Athlete, just join the Ballroom Strength Community.
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐
Paul Iliffe
Founder of Ballroom Strength

05/04/2025

Good stamina fuels our dancing. As competitors, Anastasiya Lendel and Denys Kulakovskyi know this very well. Together we work on integrating Ballroom Strength 5-Dance Stamina training into their routines so that they can dance to their fullest.
Here’s why dancers need separate stamina training…
When we dance we need a combination of skill and athletic ability. By dancing we can improve our athletic ability to a limit. We can only push ourselves so hard before our dance technique fails..If we work on stamina separately, we can push ourselves much more. This process makes us better athletes. As better athletes, we are able to push ourselves even more on the dance floor.
Empower Yourself with Ballroom Strength.

26/03/2025

Strength Training for Ballroom & Latin: what's the right intensity?
In this case, intensity relates to how much force you need to produce. The more force required, the more intense the exercise. Your training should be intense enough to signal your body to become stronger.
Intensity is relative, so what's challenging for one person might be easy for you, and vice versa. Pick an intensity which challenges you and increase the intensity as you become stronger.
Empower Yourself

19/03/2025

Don't hate me for saying the obvious but, the goal of strength training is not to have a tiring workout, not to “feel the burn”, not to get sweaty.
The goal of strength training is to become stronger for the goal of better dancing.
We know if our training is working, if we become stronger, and that is measurable.
Want to learn how to apply the scientific principles of Athletic Development to your training? Just join the Ballroom Strength Community and get access to all of my training programmes, regular seminars, and the members-only forum.
Empower Yourself

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