Strength and Conditioning for Dancers
Strong, Confident
Dancers Start Here
We understand the unique demands placed on dancers bodies and our performance driven approach to coaching emphasizes strength, stability, conditioning, mobility, and jump training to give a holistic approach that is not traditionally found in studio spaces.
Benefits
Why Dancers Trust Us
At Monarch Fit Co, we understand the unique demands placed on dancers’ bodies. Our specialized approach focuses on building strength, power, mobility, and stamina that enhances your performance.
Dance-Centered Expertise
We blend backgrounds in dance, physical therapy, and strength training to design programs built specifically for dancers.
Holistic Perspective
We see dancers as artists, athletes, and humans—balancing performance with recovery and growth.
Personalized Programming
Our training adapts to your goals, injury history, and schedule for long-term results and sustainability.
Proven Results
Dancers trust us because they move better, feel stronger, and return to their craft more resilient than ever.
About Me
Meet the Founder
About Amber Conner
Amber is the owner and founder of Monarch Fitness and Coaching. She grew up as a pre-professional dancer with a desire to help others. After finishing her degree to become a physical therapist assistant, she went on to study at the university of Kentucky and gain her second degree in Kinesiology and Health promotion. For Amber she has always kept her love for dance and saw the opportunity to improve the lives of dancers through strength and conditioning, bridging the gap between physical therapy and performance. Her mission is to teach, train, and improve the quality of dancers careers through evidence based practices and continued support of their goals.
Our Services
Programs that move you
Our programs combine resistance training for dancers, core stability, and functional strength exercises to keep you strong and injury-free.
S&C
ages 12+
Built for performers who train like athletes
We focus on developing real strength, explosive power, and control through individualized resistance training, plyometrics, and change-of-direction work-all designed to directly support performance on stage.
We prioritize injury prevention, mobility, and conditioning so your body can handle the demands of rehearsals, classes, and performances without breaking down.
Ideal for: studio dancers, competitive teams, adult performers who want to continue what they love and do it well.
Foundations
ages 6-11
Our foundations program is designed for young performers ready to build the skills that matter most-the foundation
We focus on developing body awareness, coordination, core control, natural movement patterns, and early strength that supports them long term in performance training through structured, age-appropriate programming. Dancers learn how to move with control, confidence, and stability.
Ideal for: pre-pointe dancers, young acrobats, and developing performers who want to feel stronger, more powerful, and have a solid foundation as they grow.
“The stronger the foundation, the better the technique”
Success Stories
What our Clients Have to Say
Read about the experiences of dancers who have transformed their performance through our premium strength training programs.
An interview with one of our dancers
Q: What were you struggling with before you started training here?
A: I needed to increase my strength, flexibility and mobility. I knew this would benefit performance and I wanted some specific guidance on how to do this.
Q: Why did you decide to train with Monarch Fit Co instead of somewhere else?
A: I decided to train with Monarch because Monarch specifically focuses on dancers and helps dancers with what they know is best for their students to reach their goals.
Q: What changes have you noticed since you have started?
A: I have noticed higher jumps, longer and better turns and have felt better as a dancer overall.
Q: How has training helped you in dance class, rehearsal or performance
A: I think I have been able to get through long practice days and weeks before of more stamina and strength from training.
Q: What would you say to another dancer who is unsure if this is worth it?
A: If you have never trained before, please give it a try. You may not know your power or capabilities until you get started and work towards your potential!
– Margaret T.
Competition Dancer | Lexington, KY
What the parents have to say
Q: What made you decide to get outside training for your daughter?
A: As my daughter has aged, the number of hours she spends dancing has increased. The increase in hours and limited time off increases the risk of injury. I knew that my daughter needed expertise from a coach to identify areas of concern to decrease injury risk and increase performance. Amanda has a personal dance history along with a physical therapy assistant background which was the perfect combination for me to know she was the best in the space for my daughter and her goals.
My primary concern before starting was making sure the coach understood the nature of the sport and the development of the dancers. Amber has all that and more. She knows the sport from her personal experience, she understands adolescent development and has even more to offer from the view point of older adult role model, mentor and coach to the dancers that train with her.
Q: Did anything surprise you?
A: YES! I was pleasantly suprised at the one on one attention in the group classes! I feel it is important for my daughter to train with other dancers, there is a lot of opportunity in engaging in physical activity with friends. I was nervous that this would limit the availability to receive one on one guidance, when needed, during the sessions. However, Amber somehow makes the dancers feel like they are the only client in the room! It is amazing!
Q: If another parent was on the fence, what you tell them?
A: I know that time and resources are limited. However, building strength and increasing flexibility will not only help young dancers achieve their dancing goals, the practice and knowledge gained will enhance their quality of life well into adult hood and beyond. Strength training and flexibility are pillars to optimal health across the lifespan and what better time for a young person to learn these skills than now, while developing, amongst their peers and from an amazing coach like Amber!
Common Questions
Have questions?
Here are answers to some of our most commonly asked questions.
How do we start training?
Every dancer begins with a 1:1 assessment. This session helps us understand your needs, establish trust, and set a clear foundation for your training journey.
What training options are available?
We offer small group classes in Lexington, 1:1 private sessions, online coaching, and self-paced programs—so you can train in the way that works best for you.
How does this fit into my schedule?
Whether you’re training locally or online, we offer flexible options to meet your goals. Even just 30 minutes a day can lead to incredible progress.
Pricing
In-Person Coaching
Work with Amber in-person in Lexington, KY. Start by booking a free discovery call using the button below!
Book a Discovery CallOnline Coaching Packages
See some of our most popular packages and get signed up today!
Monarch Academy
For dancers and performers who want structured-high level training-no matter where they are located. This isn’t one size fits all. You’ll follow a progressive strength and conditioning plan built for you, your needs, your goals, your schedule, and your resources.
Fully personalized, progressive training plan tailored to your goals
Weekly coach check-ins for accountability and adjustments as you progress
Monarch Training
For performers who want autonomy over their training and freedom in their schedule. Professional programming, at your pace. Each month, carefully designed workouts drop in the app focused on strength, mobility, and performance. Ideal for motivated individuals who want expert-designed training without the commitment of 1:1 coaching.
Have questions about what is right for you?
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