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Dallas Cowboys Cheerleaders’ star Jada McLean opens up on the brutal and demanding workout routine fans never see
Global Sports Desk / TIMESOFINDIA.COM / Aug 16, 2026, 04:42 IST
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Jada McLean may make professional dance look effortless, but the Dallas Cowboys Cheerleader’s routine demands far more than polished moves and stage presence. Behind every performance are hours of rehearsals, mobility work, strength training, running and Pilates. As a star of America’s Sweethearts, McLean is helping show audiences the athletic side of dance, while also embracing a new way to track that work through Strava.
Jada McLean’s Dallas Cowboys Cheerleaders
training goes beyond dance
McLean’s preparation begins long before she steps in front of an audience. Even teaching a dance class can involve running through choreography, stretching, improving mobility and repeating demanding movements.Her approach is built around consistency rather than relying on talent alone.“I approach my training as a professional dancer like many athletes do, with the mindset that what you get out of it is a result of the work you put in,” McLean says.“That’s why I give the best effort I can in every practice, rehearsal and performance.”That mindset is especially important for a Dallas Cowboys Cheerleader. Performances require dancers to maintain control and energy while executing precise choreography. The visual result may look smooth, but the preparation behind it can be physically demanding.McLean believes that is one part of dance that people often overlook.“I wish more people understood that dance requires more athleticism than one may expect,” McLean says. “It requires endurance, physical strength and a great deal of mobility.”Her weekly routine reflects that philosophy. Dance rehearsals remain central, but she also uses different forms of exercise to build the physical foundation needed for professional performance.
Jada McLean uses Pilates, running and weight lifting to stay ready
McLean does not treat each workout as an isolated task. Instead, she combines several forms of training to strengthen different parts of her performance.“I also enjoy cross-training in order to challenge my body physically and consistently include Pilates, running and weight lifting into my routine,” she says.Running can help build endurance, while strength work supports power and stability. Pilates adds another challenge by focusing on control, movement and mobility. Together, those sessions complement the hours McLean spends learning choreography and preparing for performances.“I am constantly trying to better myself as a dancer and overall athlete, never taking for granted the opportunity to learn and grow.”That broader athletic identity has also made Strava’s decision to add dance as a workout type meaningful for McLean. Instead of forcing dance sessions into unrelated categories, dancers can now record them as dance activities.“I was truly overjoyed when I heard that dance was being introduced as a workout type on Strava,” she says.“As a dancer, I feel as though myself and so many others have been advocating for dance to be recognized as not only a sport, but an art that requires immense athleticism.”“It felt like a huge step in the right direction to have a platform like Strava recognize it as such.”For McLean, tracking those sessions is about more than collecting data. It creates a record of the work that can otherwise disappear once the performance ends.“I like using Strava as a part of my training because it allows me to not only hold myself accountable, but accurately track and record all of my workouts,” she says.
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“It’s rewarding to be able to look back at all of the time and effort that I have spent bettering myself as a dancer and athlete and to have all of my past activities in one place.”For fans watching America’s Sweethearts or the Dallas Cowboys Cheerleaders, the polished routines are only the final product. McLean’s training offers a glimpse into the discipline, strength and repetition required to make those performances possible.Get the latest Sports News and Live updates. Download the TOI app.
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