Cheerleaders Need To Strength Train Like The Athletes They Are

Many cheerleaders genuinely believe that practice, privates, and classes are their strength training. After all, conditioning usually gets thrown in at the end every now and then.

But here’s the truth: strength training outside of cheer practice is what allows cheerleaders to actually improve, advance their skills, hit routines consistently, and avoid injuries.

I experienced this firsthand. I grew up as both a competitive cheerleader and a competitive soccer player. I truly believe the strength training I did for soccer is what allowed me to excel and perform at a higher level than many of my peers in cheer. I didn’t just train skills—I trained my body to handle the demands of the sport.

And that difference matters.

Cheerleading Is a Strength Sport (Even If It Doesn’t Look Like One)

I will always argue that cheerleading is a sport—and that cheerleaders are incredible athletes. Modern cheer goes far beyond the old “rah rah” stereotype of sideline cheering.

That said, cheerleading has fallen behind many other sports when it comes to sport-specific training, recovery, recognition, and rehab.

Today’s cheerleaders require:

Explosive lower-body power and trunk control for tumbling
Precise strength and stability for stunting, where athletes experience forces multiple times their body weight
Strength through extreme ranges of motion for jumps and flexibility
Endurance and control to move nearly nonstop for a full 2:30 routine

Cheerleading demands strength, power, and control all at once—and the only way to develop all three together is through targeted strength training.

**Why All Cheerleaders Should Be Strength Training Consistently**

1) Strength Training = Injury Prevention

Injuries happen when the load placed on the body exceeds what the tissues can handle. Strength training increases tissue capacity—meaning the body can tolerate more stress safely.

It also prepares the body for the unexpected, reducing traumatic injuries like missed landings or stunt falls. Just as importantly, it improves resilience and endurance, helping prevent overuse injuries, which account for a large percentage of cheer-related injuries.

Bottom line: Strength training is one of the most powerful tools for injury prevention.

2) Strength Training = More Powerful Tumbling

Tumbling requires massive amounts of strength and power. Training for strength and training for power are not the same—and both are essential. When cheerleaders train both properly, they see: Faster takeoff, more height, better control in the air, safer and more confident landings. And honestly… who wouldn’t want that?

Bottom line: Power comes from strength—not just doing more reps.

3) Strength Training = Steadier Stunts

Stunting has the most obvious relationship to strength training. Simply put: the stronger you are, the easier stunting feels—whether you’re a flyer, base, or backspot.

But it’s not just about lifting heavier. The biggest game-changer is improving joint stability, control, and neuromuscular coordination. These smaller stabilizing muscles must be trained intentionally.

Bottom line: Strength and stability make stunting safer, steadier, and more consistent.

4) Strength Training = Higher Jumps

Jumps may not be everyone’s favorite—but strength training can change that. Jump height comes from force production. Jump control comes from strength at end ranges. Clean, sharp positions come from having the strength to hold them.

When cheerleaders get stronger, jumps feel easier, look sharper, and suddenly they’re front and center in routines.

Bottom line: Jump height, control, and sharpness all improve with strength training.

5) Strength Training = Harder Skills & Higher-Level Teams

Cheerleaders who prioritize strength training make faster progress, stay healthier, and reach higher-level teams sooner.

When you can avoid injury, improve tumbling and stunting, and train consistently, your goals become much more attainable. Now imagine if an entire team committed to strength training together—you’d be chasing Worlds globes and national rings in no time.

Bottom line: Strength training is a long-term investment in your cheer career.

cheerleaders need to strength train

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cheerleaders need to strength train 〰️

What Smart Strength Training Actually Looks Like

A good strength program doesn’t need to be complicated—but it does need to be intentional.

Smart strength training:

Includes general strength and position-specific work (flyers vs. bases/backspots vs. tumblers)
Builds confidence through proper technique and movement quality
Is age-appropriate and adapts to the season (off-season vs. competition season)
Includes mobility and recovery—not just lifting
Supports practices, privates, and classes (it doesn’t replace them)

Work With Me

If you’re ready to improve your skills, make your dream team, and stay healthy, it’s time to add strength training into your routine.

Work With me in person

I offer one-on-one strength training sessions to fully personalize your program and recovery plan around your goals and schedule.
👉 Schedule a discovery call to work with me

I also offer weekly position-specific strength training classes for flyers and bases/backspots.
👉 Click here to learn more about cheer strength classes

Not local?

Virtual coaching and programming are available to give you everything you need to train effectively on your own.

👉 Schedule a discovery call to work with me


Stay Connected

For ongoing cheer-specific strength tips, injury prevention education, and training guidance:

👉 Follow me on Instagram @westandwellpt
👉 Subscribe to my newsletter for weekly insights to help cheerleaders stay healthy, strong, confident, and pain-free

Disclaimer: The views expressed in this article are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.

Why Cheerleaders Need To Be Strength Training