Contemporary Dance
Expressive modern dance.
How to start
Take a beginner contemporary class: floor work, flowing movement and expression. No experience needed.
How to progress
Attend weekly and learn short sequences.
What the evidence says
Evidence: limited
We found no trials of this particular format. A 2026 review notes that dance builds strength and balance but has a high injury rate. A 2026 review of 17 trials (1,881 older adults) found that dance was about as good as other exercise for fitness and quality of life, and better for muscle strength. The trials covered many dance styles and did not separate them. A 2026 review of 22 studies found some favourable effects on memory, attention and mood, mostly in older adults, but many studies had a high risk of bias.
Take care: Floor work and turns can strain knees and hips. Move within your comfort.
Sources
12-week starter plan
One class a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Move expressively.
- Warm up.
- Wear fitted clothes.
Common mistakes
- Forcing range.
- Skipping the warm-up.
- Comparing yourself.
Kit and cost
Low to moderate Approximate UK prices.
- Bare feet or dance socks
- Fitted clothes
- A class (about £8 to £14)
Frequently asked questions
Is it for beginners?
Yes, if the class is marked beginner.
Is it a workout?
It builds strength and control.
Do I need to be flexible?
No.
Good for: Flexibility Skill Fun & social
Compare with similar options
| Contemporary Dance | Ballet (Adult) | Hip-Hop Dance | Zumba | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk | 50 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | No equipment | No equipment | No equipment | No equipment |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |