Everybody Dance Now!
From country line dancing to ballet and hip hop, dance is taking over as the go-to way to get fit and have fun, no experience necessary!
By Colleen McNally Arnett
Dancing with friends is in—and not just on TikTok. From high-energy hip-hop to stress-busting studio classes, adults across Atlanta are trading scrolls for steps and finding joy in movement again. No rhythm? No problem. We’re breaking down the benefits of getting back into the groove and the beginner-friendly dance classes around town that prove there’s a spot on the floor for everyone.
Coming Together with Community Again
More than a good workout, dance classes today are a place where people are finding community. Just ask Margaret McPherson, a former professional dancer who now directs the adult division at Neighborhood Ballet and sees a group dance class as the perfect antidote for those who spend long days alone on a laptop. In the last few years, she’s seen the program grow from just two students to 90 and counting, including regulars who have already surpassed 100 classes.
“When you come to a dance studio, you move and connect with other people, and there is something
very satisfying about that,” McPherson says, adding that making friends later in adulthood can be challenging. “I’ve had a few of my students say, ‘Thank you so much. I would have lost my mind this year without this program.’”
While classical ballet is commonly associated with high technique, tight hair and precise perfection, Neighborhood Ballet offers a different approach. “The atmosphere is very fun and welcoming, and that’s what I love about it,” McPherson says. “The mission is to just make people come out, enjoy dance, have fun and connect with their community.”
The studio’s schedule of classes now extends well beyond ballet, too, with options like tap, hip-hop, jazz and more and a faculty of 20 teachers representing diverse backgrounds and styles. The spectrum of ages and experiences can range from true beginners to students who have recently graduated from the youth programs to active
seniors. “I have two 75-year-old women who come every Thursday to my class and I love that!” McPherson says.
The Big Benefits of Dance
During their 14 years at Sandy Springs’ Dance It Off, Scott Cohen and his son Jason Cohen have also witnessed the enduring demand for in-person dance and connection. “I always use the example of what happens at the three-quarter mark at a wedding. You have women without shoes on dancing just for fun, and that’s the energy that we carry,” Scott Cohen says, guaranteeing you’ll leave their Cardio Dance Funk class with a sweat and a smile. He adds that the “it” in the name Dance It Off is whatever you need it to be, whether that is anxiety, insecurity or extra weight.
Research shows dance can pack big benefits:
• Confidence, Energy and Endorphins. Dance builds strength, not just physically, but emotionally too. “There is an endorphin release in a 90-minute ballet class,” says McPherson. “We move through the technique and then you leave by leaping and jumping.” Regular movement and mastery of new choreography can improve self-esteem, boost energy levels and create a lasting sense of accomplishment.
• Stress Relief and Mental Wellness. Just as dance can rev you up, it can also calm you down. The repetitive, rhythmic movement of dance has been shown to reduce cortisol (the stress hormone) and ease symptoms of anxiety and depression.
• Heart Health. Dancing is a fun and effective way to meet the American Heart Association’s (AHA) recommendation of 150 minutes per week of moderate-intensity aerobic activity. It gets your heart pumping, helps manage weight and supports blood pressure regulation.
• Connection, Community and Accountability. Working out isn’t always easy, but the best way to ensure you stick with it lies with enjoyment and accountability. “Everyone strives to be healthy and wants a good cardio workout, but will they get off the couch and go out in the real world and do it?” says Scott Cohen. “I believe that we are different because we truly create friendships.”
Paulina de La Valette, co-owner and director of programming at Dance 101, an all-adults studio in Emory Point, echoes this sentiment. “We are in the business of community, not the business of selling dance classes,” she said. “We used to emphasize that the best benefit of dance was that it was a fun way to exercise, and while we still believe it is, it has evolved into so much more. It’s a way to escape the stress of life, unplug, an opportunity to meet up with friends on a regular basis, a way to exercise your mind and above all, give you the freedom to be you.”
Taking the First Step
Just like trying anything new, the first class can be scary for some. The key to making that first class a success is showing up with an open mind and no expectations. Studios like Dance 101 are designed for “dance curious and dance hobbyists,” explains founder Jillian de La Valette, helping to take the pressure off from the moment you walk in. With themed classes like Broadway jazz, ballet barre, A-Town funk and LA-style salsa, there’s something for every mood and musical taste. Not sure where to start? Sign up for a fundamentals or intro workshop, these slower-paced series help you build confidence before diving into drop-in classes.
While you are there, try not to compare—whether to yourself or others. “The biggest barrier that I’ve seen with a person that is new to dance is that they are in their head,” adds McPherson. “Strip all that away. None of that matters.” Jason Cohen agrees, and he tries to lead by example. “We’re all too concerned with what we look like. I’ll make a fool of myself, so you don’t worry about how you look,” he says. “Let go and have a good time. Get in touch with your younger self who loved dancing in front of the mirror.”
Most importantly, keep coming back. “You will feel more comfortable the more and more you come,” Jason Cohen says. “Once you’ve built relationships and family here, you won’t worry if you look silly in front of them and the steps will come easier.” And remember, whenever there is a new song and dance routine, everyone is a beginner again, learning the moves together.
Find Your Groove
From salsa dancing to the music of Bad Bunny to strutting in heels like Beyoncé to learning the moves of Bollywood stars, these Atlanta dance studios have it all.
Atlanta Ballet Centre for Dance Education
Learn from the dance company known for its annual performances of “The Nutcracker.” Drop-in classes are designed for adults 18 and up, regardless of where you are on your dance journey.
West Midtown, Buckhead and Virginia-Highland, centre.atlantaballet.com/adult-classes
Atlanta Chinese Dance Company
This nonprofit has shared Chinese and Chinese-American culture through dance for over 30 years. Learn elegant classical forms and vibrant folk and contemporary styles rooted in tradition.
Johns Creek and Chamblee, atlantachinesedance.org
Atlanta Zouk
Zouk is a flowing, partner-based Brazilian dance that builds confidence, posture and flexibility. Join fun, welcoming weekly group classes for just $10, with or without a partner.
Buckhead, zoukatlanta.com
Country & Western Social Club
Learn the footwork to two-step, waltz, cha-cha and swing. Join a multi-week workshop for $15 a month or drop in on any Monday for $15 one-off lessons.
Norcross, cwsc.org
Dance 101
Never danced before? Start here with a 4-to-8-week Dance Fundamentals Workshop that mixes movement and education to help you gain confidence before hitting the studio floor.
Emory Point, dance101.org
Dance It Off
This family-owned studio has been a mainstay for 14 years, with classes ranging from Cardio Dance Funk, Broadway, tap, line dancing and more.
Sandy Springs, danceitoffstudio.com
DivaDance
This national phenomenon promises sexy, sweaty and easy-to-follow choreography set to pop favorites from artists like Rihanna, GloRilla and Beyoncé. Drop in a class for $29.
Sandy Springs, divadancecompany.com
DanceOut Atlanta
Bring your own boots and proudly line up with the city’s LGBTQIA+ community. Hosted by The Heretic on Wednesday and Thursday evenings, this Atlanta tradition is open to all.
Morningside, danceoutatlanta.com
Fuego Y Hielo Dance Company
Led by professional Afro-Latino dancers Fuquan Ferrell and Candace Joyner, this studio specializes in hot-and-spicy classes for salsa, as well as the slower-tempo bachata.
Buckhead, fuegoyhielo.com
Kruti Dance Academy
Since 1995, Kruti has taught India’s oldest classical dance form, Bharatanatyam, as well as contemporary Bollywood moves for adults.
Duluth, kruti.com
Neighborhood Ballet
This studio’s adult classes offer quality training for beginners on up in a variety of dance styles, such as ballet, heels, tap, hip-hop, jazz and dance conditioning.
Grant Park, Northlake Village and Ormewood Park, neighborhoodballet.com
