Ballet Science Blog

Are male ballet dancers still being told that strength training will make them “too bulky”? 💪 In this Ballet Science Podcast clip, Shane Wuerthner, former principal dancer and founder of Athletistry, breaks down the BIGGEST misconceptions male ballet dancers and students hear about weight training.

From being warned against leg exercises at 16 to being told to “bulk up” in a professional company, Shane shares why so many young men receive mixed messages about aesthetics, muscle size, and mobility. We discuss the outdated belief that lifting weights makes dancers muscle-bound and explore what strength training actually does for power, partnering, jumps, and longevity.

If you’re a male dancer, or you teach, coach, or parent one, this clip is essential. 🎧 Full episode available now on the Ballet Science Podcast – YouTube, Apple, Spotify.

Unlock what it really takes to build strong, resilient male ballet dancers, without “bulking up” or losing artistry. In this episode of the Ballet Science Podcast, Caroline Simpkins sits down with Shane Wuerthner (former principal dancer and founder of Athletistry) to talk all things strength training for male dancers and students.

We break down the biggest misconceptions about lifting weights, why “just do push-ups” isn’t enough, and how to design smart, dancer-specific strength programs for partnering, jumps, turns, and overhead lifts. Shane also explains how to support young male dancers who feel intimidated stepping into the gym, how to introduce load and plyometrics safely during growth, and how strength training can help prevent common injuries to the back, knees, and Achilles.

Looking ahead, we discuss how strength training for male dancers may evolve over the next decade in professional companies and schools, the importance of collaboration between teachers and strength coaches, and why anatomy and physiology education is so powerful for dancers.

What are the biggest biomechanical benefits dancers gain from strength training? In this Ballet Science Podcast clip, Kendall Baab breaks down how resistance training improves balance, jump power, leg height, plié depth, endurance, and overall technical control.

We explore how stronger tendons, better joint mobility, and improved muscle endurance translate directly into higher développés, more stable pirouettes, and more powerful grand allegro. Kendall also discusses often-overlooked areas, like upper-body and back strength, and how they support alignment, arm placement, and full-body stability.

Drawing from dance science and real-world coaching, she explains how strength makes ballet feel easier, more fluid, and more enjoyable. If you’re a dancer or teacher interested in how biomechanics and strength training work together to elevate performance, this conversation offers practical, science-backed insight.

In this episode, host Caroline Simpkins is joined by Kendall Baab, a Los Angeles–based strength and conditioning coach, dance science educator, and founder of Body Kinect. We dive into how strength training can transform ballet technique, reduce injury risk, and build confidence for dancers, from young studio students to pre-professional and professional performers.

We cover:

• Kendall’s journey from studio dancer to dance science and strength coach -How lifting weights improved her own dancing (goodbye, low back pain!)
• The lingering myth that strength training makes dancers “bulky” or less flexible, and why that’s not true
• Key biomechanical benefits of strength training for ballet (balance, jumps, leg height, endurance)
• Why upper-body and core strength are essential for turns, jumps, and overall control
• Foundational movement patterns every dancer should train (squat, lunge, hinge, push, pull, single-leg, carry, rotation)
• How strength work can help prevent chronic overuse injuries and support long-term career longevity
• What movement efficiency means in ballet and how coordination + strength improve performance
• Practical advice for dancers who are new to cross-training (bands, weights, gym confidence, simple starting routines)
• Why pointe work demands full-body strength, not just calf raises and Therabands

Whether you’re a ballet dancer, studio teacher, dance parent, or love the science behind movement, this episode will give you practical, evidence-informed insights you can use right away.

How can dance science shape the future of pointe shoe design? In this Ballet Science Podcast clip, Dr. Jessica Aquino explains how biomechanics research can influence materials, structure, pressure distribution, and injury prevention in pointe work.

We explore emerging technologies, including polymer shanks, new paste formulas, canvas vs. satin, pressure-sensing toe boxes, and even early 3D-printed pointe shoes. Dr. Aquino also highlights how foot type, stability, and load patterns could guide more personalized, evidence-based shoe design.

We also discuss ways the dance science community can adapt injury-prevention strategies from sports medicine to ballet, and how innovations could extend beyond pointe shoes to Irish step shoes, character shoes, and more.

If you’re curious about ballet biomechanics, pointe shoe research, or the future of dance footwear, this clip offers a fascinating look at what’s ahead.

How can dancers, teachers, and pointe-shoe manufacturers use science to better protect dancers’ feet? In this Ballet Science Podcast clip, Dr. Jessica Aquino shares evidence-based advice on strength, technique, dead-shoe risks, overuse injuries, sustainable pointe-shoe design, and where pointe-shoe technology may be headed next, including new materials and even 3D-printed options.

We also discuss the balance between tradition and innovation, how manufacturers can support dancer longevity, and why young dancers need strength and control before relying on their shoes for stability.

If you care about ballet biomechanics, pointe-shoe research, or injury prevention, this clip is packed with insights you won’t want to miss.

In this Ballet Science Podcast clip, sports psychologist and former professional ballerina Lauren Ostrander McArdle dives into one of the hardest challenges dancers face: life after ballet and the identity crisis that often comes with it.

Whether a dancer retires from a professional career, shifts paths after high school, or steps away due to injury, redefining who you are beyond the studio can feel emotionally overwhelming. Lauren explains how sports psychology helps dancers navigate this transition with clarity and self-compassion.

She covers:

• What “athletic identity” (or dancer identity) means in sport psychology
• Why over-identifying with dance can lead to emotional distress during transitions
• How dancers can begin expanding their identity beyond their artistry
• The “diamond analogy” for understanding your many facets as a person
• Practical exercises for identifying different parts of yourself beyond dance
• How grief is a normal and healthy part of leaving a dance pathway
• Why you are always a person first—and a dancer second
• How dancers can build resilience, rediscover interests, and polish new “facets” of identity

In this Ballet Science Podcast clip, Dr. Caroline Simpkins sits down with Miko Fogarty—internationally acclaimed ballerina, “First Position” star, and now podiatrist—to reflect on the standout moments of her ballet career.

Miko shares the personal highlights that shaped her as a performer, including:

• Her unforgettable Youth America Grand Prix performance of Kitri from Don Quixote, featured in First Position, and the electric audience reaction.
• Dancing the iconic Sugar Plum Fairy at Pas de Deux, set to her favorite Tchaikovsky adagio.
• The rigorous preparation and career-defining experience of competing in the Moscow International Ballet Competition, where she performed seven solos across three rounds and ultimately won the gold medal.

From studio to science lab—this episode of the Ballet Science Podcast dives into how new vs. dead pointe shoes change lower-extremity biomechanics and muscle activity in professional ballet dancers. Dr. Caroline Simpkins, a former ballerina turned researcher, is joined by Dr. Jessica Aquino, DPT, ATC, a physical therapist and athletic trainer specializing in dance medicine, sports medicine, and performing arts medicine.

We break down what “dead” pointe shoes really are, how Dr. Aquino measured differences using 3D motion capture, force plates, and EMG, and what those findings mean for stability, torque at the ankle, tibialis anterior activation, injury risk, and performance. You’ll hear practical guidance for dancers, teachers, and directors on when to retire a pair, why not to perform in a brand-new shoe, and how to think about break-in versus break-down. We also look ahead to pressure sensors, new materials (polymer shanks, 3D-printed options), and how sports-science methods can inform pointe shoe design—without losing the classical aesthetic.

Thinking about becoming a pointe shoe fitter? In this Ballet Science Podcast clip, Josephine Lee, master pointe shoe fitter and founder of The Pointe Shop, breaks down what it really takes to start a career in pointe shoe fitting.

Josephine explains why pointe shoe fitting is one of the most rewarding jobs in the dance world, the difference between pointe shoe fitting theory and hands-on practice, and why both are essential for keeping dancers safe, strong, and supported. She also shares insights into The Pointe Shop’s training program, including the extensive hours of experience required before a fitter can work independently.

If you’re passionate about ballet, dancer health, and the science behind technique, this clip gives you a clear roadmap to entering the world of professional pointe shoe fitting.

Watch Full Interview Here: https://youtu.be/e64y3EOUsk0