The Pro Cheerleader’s Guide to Strength Training: When to Go Heavy, When to Go Light

Professional cheerleaders are more than just performers; they are elite athletes. Their routines require explosive power, endurance, flexibility, and strength. Strength training is a crucial part of their fitness regimen, and knowing when to go heavy or light can make all the difference in achieving peak performance. Here’s a guide to help pro cheerleaders optimize their strength training for power, endurance, and injury prevention.

Why Strength Training Matters for Cheerleaders

Cheerleaders need strength to execute powerful jumps, stunts, and lifts, and they also need endurance for back-to-back performances. Strength training builds a solid foundation for muscle stability, reduces injury risk, and enhances overall athletic performance. By alternating heavy and light strength training, cheerleaders can target different aspects of their fitness, from explosive power to muscular endurance.

When to Go Heavy

Heavy lifting involves using weights at 70–90% of your one-rep max (1RM), typically for fewer reps (4–6). This type of training builds muscle strength and power—both critical for cheerleaders performing dynamic stunts and jumps.

Best Time to Incorporate Heavy Lifting:

Focus on heavy lifting during the off-season or early in your training cycle. This is when cheerleaders can afford to build muscle without risking fatigue before performances.

Exercises to Prioritize:

• Squats: Develop lower-body power for jumps and landings.
• Deadlifts: Build total-body strength to improve stability during stunts.
• Overhead Press: Strengthen shoulders for lifting and supporting teammates.
• Pull-Ups: Enhance back strength for core stability and aerial movements.

Frequency and Rest:

Incorporate heavy lifting 1–2 times per week with adequate rest between sessions. Rest for 2–3 minutes between sets to allow for full recovery and optimal performance.

When to Go Light

Light lifting focuses on using weights at 40–60% of your 1RM, typically for higher reps (10–15). This type of training emphasizes muscular endurance, core stability, and injury prevention.

Best Time to Incorporate Light Lifting:

Light lifting is ideal during the competitive season or when cheerleaders need to focus on maintaining energy for performances.

Exercises to Prioritize:

• Bodyweight Movements: Push-ups, planks, and lunges improve functional strength.
• Resistance Band Workouts: Build stability and target smaller muscle groups.
• Rotational Core Workouts: Russian twists and medicine ball throws enhance balance and dynamic movement.

Frequency and Rest:

Light lifting can be done 2–3 times per week with shorter rest periods (30–60 seconds) between sets to promote muscular endurance.

Balancing Heavy and Light Training

The key to strength training for cheerleaders is periodization—alternating heavy and light sessions based on your training cycle. During the off-season, focus on building strength with heavier loads. As competition approaches, shift to lighter, endurance-based workouts to maintain strength without overloading your body.

Tips for Success

Prioritize Recovery: Stretching, foam rolling, and adequate sleep are vital to avoid overtraining.

Listen to Your Body: Adjust weights and intensity based on how you feel to prevent injury.

Fuel Your Training: Proper nutrition, including protein and carbs, supports muscle repair and performance.

Strength training is a game-changer for professional cheerleaders. By knowing when to go heavy and when to go light, you can build the strength, endurance, and resilience needed to excel both on and off the field.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader? 

We are offering you our fun, FREE (for a LIMITED time) POM FIT™ INTRO CLASS that teaches you beginner-friendly cardio moves.

To take your cheerleading fitness to the next level, we also have POM FIT™: GAMEDAY1™ - a series of challenging full-body cardio classes that include a body stretch class, kick stretch class, abdominal workout class, and more.  

Join a POM FIT™ class below:

POM FIT™ INTRO CLASS (Free for a LIMITED time)

POM FIT™: GAMEDAY1™ (USD 27.00)