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.

19/09/2025

Train like a Ballroom Athlete.

12/09/2025

Tips for competition preparation.
Train like a Ballroom Athlete.
Join the Ballroom Strength Community.
Athletic Development specifically for Ballroom & Latin Dancers
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐

29/08/2025

There are lots of misconceptions about athletic development. One of those is that a good workout should be exhausting. This is not necessarily true and here's the reason…
Athletic development follows a principle called the Stress-Recovery-Adaptation cycle. When we stress our bodies through a training session, the body becomes fatigued and weaker. The body must then recover from this stress. Eventually, the body will have fully recovered and after that the body may adapt to become stronger or condition the energy pathways. By repeating this cycle in an appropriate way, we can improve our technique, strength, stamina, and other athletic attributes.
There are two key points here:
1) We need to apply an appropriate stress to the body to generate an adaptation. If our workout is exhausting, the body will take a long time to recover.
2) We need to rest!!! The body becomes stronger only when we induce a stress on the body and then rest.
If we want to be better Ballroom Dancers, we need train like Ballroom Athletes. We need to structure our training appropriately. Our training sessions must have the appropriate purpose and intensity and we need to rest well between sessions.
Want to train like a Ballroom Athlete?
Join the Ballroom Strength Community.
Athletic Development specifically for Ballroom & Latin Dancers
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐

15/08/2025

Here are 4 good practices to follow to avoid injury:
1) Listen to your Body
2) Do Strength Training
3) Exercise Good Technique
4) Regulate Training Intensity
Want to train like a Ballroom Athlete?
Join the Ballroom Strength Community.
Athletic Development specifically for Ballroom & Latin Dancers
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐
Paul Iliffe
Founder of Ballroom Strength

01/08/2025

For great dancing, we need to avoid chronic fatigue. Check out this post for some key points that you need to know.
Want to train like a Ballroom Athlete?
Join the Ballroom Strength Community.
Training Programme – Seminars – Coaching
🔗 Link in the bio 💃🏋️
⭐Got a question? Let me know in the comments ⭐
Paul Iliffe
Founder of 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

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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