Disclaimer: I am not a health professional, and the information on this blog is for general informational purposes only. It should not be considered medical advice. Always consult with a qualified healthcare provider for any health-related questions or concerns.   I just play viola…

Expectations for Orchestral Musicians: orchestra rehearsal, teaching, and practice hours

Orchestral violists hold up their instruments for up to two and a half hours at a time, the length of a typical orchestra rehearsal.  This does not include countless personal practice hours spent at home.  Almost all musicians also take on teaching obligations to make ends meet and fulfill their duty to the community, to train the next generation of orchestra players.  

Viola Specific Information: viola contribution to orchestra sound, viola size and length disparity, increased player injury risk

As members of the string section, the violists’ responsibility for maintaining an elevated position and perfect technical movement for extended periods of time is even further magnified, relative to the wind, brass, and percussion sections’ more intermittent, though often more exposed, roles.  The viola part specifically is the steadily churning motor of the orchestra, with more playing time than any other section, contributing to all three aspects of the group sound (melody, harmony, and rhythm) with a nearly constant presence.  

The length, weight, and position of the instrument also add to the risks of injury to the instrumentalist.  The viola is played “da braccio” (on the shoulder) as opposed to cellists’ “da gamba” (with the legs).  Side note: double bassists live in a whole other world of challenges that I will NOT begin to analyze.  Other “de braccio” string sections include first and second violinists, so now let’s consider the disparity in instrument size.  The viola was dealt a bit of a rotten hand, as it is an acoustically imperfect instrument, requiring a larger wooden body to produce a decent sound.  A full sized violin, the tool of almost all professional violinists, is 14 inches long, while professional violists handle an instrument in the same position between 15 and 17 inches long, with greater string lengths and interval distances.  It is not an instrument conducive to more petite players: women, children, or simply people with shorter limbs.  We are almost invariably taught that to produce the best possible viola sound, the bigger the better.   This leads many players to force awkward, oversized instruments, shouldering that additional weight and length, for a longer period of time, for the sake of that beautiful, rich viola tone and sound.  This sacrifice, however noble, does tend to create a body prone to injury and general discomfort.

Though it is obviously a good idea to maintain a healthy lifestyle and strong body for all instrumentalists, this reality points to the conclusion that muscular endurance is paramount for violists in particular.  To this end, I’d like to share my experience and research regarding weight training as a solution to this issue.  

Weight Training Advantages:

• Extended practice endurance

• No muscle fatigue during long or back to back rehearsals

• Improved posture and stage presence

• Improved sound production

• General healthy lifestyle

I began weight training at the age of 12, under the guidance of my mother and my high school wrestling coach.  At that point, I was no slouch as a violist either, practicing consistently up to 2 hours per day.  However, it wasn’t until a year later, when my viola teacher jokingly told me “you are finally buff enough to play the Bartok Concerto” that I truly appreciated the changes in myself, my playing, and my practice routine since lifting regularly.  After an admittedly inexcusable lapse during my time at music conservatory, I have resumed a regular lifting routine while maintaining a music career, building strength and endurance.  While powering through multiple 3 hour productions of The Nutcracker, back to back rehearsals, and a brutal audition prep regimen, it has provided a much needed stress relief, and produced noticeable physical advantages. 

The reality is that if you are physically tired, you simply do not function as well.  With the micromovements and artistic subtlety required in this very competitive and niche field, having the energy and endurance to push through a demanding and/or tedious rehearsal makes all the difference.  Weight training also creates the opportunity for a more attractive and poised stage presence enhanced with confident, strong movements, and presentation of a healthy body. The additional punch and sound production necessary to belt a powerful solo over an accompanying pianist or orchestra is made effortless with a little extra muscle.  

Possible Barriers (or excuses, let’s be real) Addressed:

• What about muscular soreness? – There is indeed an unfortunate and unavoidable initial period of discomfort and soreness accompanying your first few workouts.  If at all possible, begin your weight training journey at a time where your performing schedule is light.  For me, the ideal time is that twilit time at the end of the orchestra season and before the beginning of summer.  The soreness will go away after the first week or two, depending on your intensity.  Do remember that if you take a long period of time off of working out, you’ll have to go through that initial discomfort again, so consistency is key.

• What about the time obligation? – When considering adding an activity to an already packed day, it is important to balance the time and effort spent against the short and long term benefits of the activity.  Take only as much time as you need in the gym, no more and no less.  Having a 24/7 membership can be a huge advantage for a musician’s busy schedule. Again, just like with practicing, consistency is key.  If you put the time in at the gym, you’ll have the energy and strength to put in the extra time in the practice room. 

• What about the risk of injury? –  It may seem counter-intuitive, but building muscle will actually diminish the risk of injury from muscular weakness and overplaying the instrument.  That said, it is recommended to start slowly, with light weight, practice good form, and learn the wisdom and patience that weight training requires to be safe.

Full Body Weight Training Routine:

For strong hands and back, potentially capable of soloistic shifting and inhuman tempos:

• Pullups, assisted if necessary

• Lateral pulldowns

• Seated rows

For reliably sturdy hips, legs, core, and lower back to combat even the most uncomfortable orchestra chairs: 

• Lower back extensions

• Free weight squats (USE A SPOTTER)

OR

Cycle through the following stations: leg press, leg extensions, hip adduction and abduction, leg curls, and calf raises

• Weighted crunches OR Plank holds

For inexhaustible, rehearsal-proof biceps, chest, and shoulders:

• Pushups

• Dumbbell Bicep Curls

• Barbell Shoulder Raises

• Opt. Benchpress (USE A SPOTTER)

Included as a reluctant nod to the advantages of decent cardiovascular health:

• Run a mile or two

This should take no more than 45 minutes, and for best results, do this 4 times per week.  When starting your weight training journey, utilize all resources to ensure proper form and appropriate number of repetitions and sets (for early stages and to minimize soreness, aim for 10-15 reps for 2-4 sets).  Check out Bodybuilding.com for additional tips and a comprehensive exercise database with video demonstrations, tips on proper form, and advice for various fitness levels.

Disclaimer: this is not a cure-all miracle routine to make you a superhuman practice machine.  This is a supplemental physical activity that can enhance your musical experience and lead to a more well rounded lifestyle, recommended for students, amateurs, and pros.  I have drawn on my personal experience and the expertise of my partner and martial arts coach to formulate this routine that has facilitated extended practice time, reduced injury risk, prevented rehearsal-related exhaustion, and promoted overall health.

It is flexible enough to encourage muscular confusion, short enough to do consistently, and intense enough to gain and maintain muscular endurance.  Add, split, and modify to your heart’s content.

Have you tried adding weight training to your practice routine? Feel free to reach out and share your experience!