Abstract
Upper body strength and endurance are increasingly important for dancers as contemporary choreography frequently includes lifts, inversions, and movements that require supporting bodyweight through the arms. Drawing on performance analysis of ballet and contemporary dance works to contextualize these demands, this article focuses on practical strategies to help dancers and teachers better prepare for upper body requirements in training and performance. The authors highlight the importance of integrating strength and conditioning into dance education alongside technical instruction in lifts and inversions. Practical guidance includes incorporating upper body and wrist preparation into warm-ups, developing effective hand placement for weight-bearing movements, and progressively building strength through exercises such as push-ups, banded presses, and rotator cuff activation work. The article also encourages collaboration with qualified strength and conditioning professionals where possible. Reflective prompts are provided to help dancers and educators evaluate how strength training is currently positioned within their practice, consider issues of access and equity in conditioning opportunities, and explore ways to integrate these elements more fully into dance training. By combining technical understanding with targeted strength development, dancers can improve confidence, reduce injury risk, and better meet the physical demands of modern choreography.