Most performers still think resistance training is just for “getting bulky”. But the science is clear. Strength work doesn’t just change how you look, it can dramatically improve stamina, jump height, vocal power, injury resilience, and even cognitive performance. So yes, the gym can make you a better performer, just not always in the ways you expect. In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down exactly how resistance training transfers to performance on stage, backed by research and real-world performer experience. 🏋️ Strength improves movement efficiency and stamina Stronger muscles require less effort to produce the same movement, improving endurance without adding size. Research shows strength training improved running economy by around 5 percent with no increase in body mass (Storen et al., 2008). 💥 Jump height, sprint speed, and explosive performance Explosive strength benefits dancers, musical theatre performers, and stunt performers. Meta-analyses show resistance training and plyometrics can improve jump height by 8 to 15 percent (Markovic & Mikulic, 2010). 🛡️ Injury reduction beats stretching alone A large review found strength training reduced overuse injuries by up to 50 percent, outperforming stretching, balance training, and aerobic work (Lauersen et al., 2014). 🔁 Endurance improves through muscle fibre efficiency Strength training improves how Type I fibres are used and delays fatigue in Type II fibres, meaning repeated choreography feels easier. 🎤 Posture, breath support, and vocal endurance Stronger deep core and postural muscles support breath control and reduce vocal strain across long show runs. 🧠 Cognitive function and motor learning Resistance training improves executive function, coordination, and learning speed, crucial for picking up choreography quickly (Chang et al., 2012). 🚫 The myth that lifting makes you bulky Hypertrophy requires a calorie surplus, high volume, and specific programming. Most performers gain strength with minimal size increases when nutrition is managed. ⏱️ Time efficient training still works Even 15 to 20 minute sessions, two to three times per week, can produce meaningful neuromuscular benefits (ACSM Guidelines). • Include 1 to 3 resistance sessions per week, full body, 15 to 60 minutes • Prioritise compound lifts to improve strength, stamina, and movement efficiency • Use lower volume and moderate loads during heavy show periods • Add explosive work like jumps, swings, or throws to support choreography and lifts • Track strength metrics alongside performance markers like stamina and jump height • Stronger performers last longer, with better control, resilience, and consistency 👉 Tune in now to Does the Gym Make You a Better Performer? on The Fit2 Perform Podcast. If you’ve ever avoided the gym because you thought it would hurt your performance, this episode might completely change how you train. 💡 What We Cover✅ Key Takeaways
