Overtraining in Dance

Have you ever seen this in one of your students? A dancer who is normally bright and full of energy begins to shift. Over a few weeks, she isn’t picking up choreography as quickly. Her jumps feel heavy, and her smile seems a little forced. When you check in, she admits she’s exhausted—staying up late with homework and waking up early for school. She’s a dedicated, type-A worker who pushes herself hard.

For us as teachers, this is an important reminder: this is what overtraining can look like.

In dance culture, “more” is often worn like a badge of honor. More rehearsals, more conditioning, more late nights running choreography. But here’s the truth: when effort outweighs recovery, progress stalls — and sometimes it reverses.

Overtraining isn’t always obvious at first. Sometimes it sneaks in quietly, as a student who just looks clunkier in their movement, or needs more time than usual to pick up choreography. Other times it shows up emotionally — the bubbly dancer who suddenly seems withdrawn or discouraged. The research is clear: when the body and brain don’t get enough recovery, strength drops, reaction times slow, decision-making falters, and mood changes set in. Even immune health takes a hit, with colds and minor illnesses popping up more often.

For us as teachers, the challenge is spotting those early red flags before they snowball. It might be a normally reliable turner who suddenly can’t find her spot. Or a student who keeps mentioning nagging aches that don’t go away. These could be the whispers that recovery is missing.

And here’s the hopeful side: the solution doesn’t always mean doing less overall. Sometimes it just means adding a pause. Building in tiny breathers during class. Giving permission to mark a phrase or visualize instead of always drilling at full tilt. Checking in with a simple, “How’s your energy today?” These small acts help remind dancers that recovery is part of training — not a sign of weakness.

The reality is, overtraining shows up in studios as often as in elite sports. If we can notice it early, we have the chance to protect our dancers from burnout and injury — and guide them toward training that’s both sustainable and joyful.

To your success,

Deborah