06/08/2026
🙌🏻🩰🦵🏼💪🏼
Without realising, ballet exercises are helping to keep you balanced, strong and mobile.
Leg strength declines as we get older, ballet helps to maintain strength in the muscles and helps maintaining the skill of balance.
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🔬 RESEARCH SAYS… Older adults who practice ballet recreationally have stronger legs than non-dancers.
Why does this matter? As we age, lower-body strength becomes one of the biggest factors in maintaining mobility, independence, and reducing fall risk. Strong leg muscles help us get up from a chair, climb stairs, recover from a stumble, and continue doing the activities we enjoy.
In our study, we compared 20 recreational ballet dancers (55+) with 23 age- and sex-matched non-dancers (also physically active). We found that the ballet dancers had:
🩰 Stronger knee extensor muscles (the muscles that help you stand up and climb stairs)
🩰 Stronger calf muscles (important for walking, balance, and pushing off the ground)
🩰 Better performance on two common mobility tests: the Five Times Sit-to-Stand and the Timed Up and Go
The dancers were also more physically active overall.
One important note: this was a cross-sectional study, which means we observed an association… not proof that ballet caused these differences. However, these findings suggest that recreational ballet practice is associated with better lower-body strength and mobility in older adults.
As both a former professional ballerina and a biomechanics researcher, one of my goals is to better understand how ballet can support health, not just performance. It’s exciting to see growing evidence that the benefits of ballet may extend well beyond the studio.
💬 What benefits has ballet brought to your life outside of dancing?
🔬 Research Says is a series where I break down dance science… one study at a time. Save this post for later and follow Caroline Simpkins, PhD | Ballet Science for more evidence-based ballet education!
📖 Reference
Simpkins C, Ahn J, Yang F. Recreational Ballet Practice Is Associated with Improved Fall Risk Factors in Older Adults. Journal of Dance Medicine & Science. 2026;30(3):379–386.
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