- Balance and stability are important skills to build and maintain throughout your life.
- Strength training helps develop muscle strength to improve balance and stability.
- If you’re unsure where to start, meet with a fitness professional who can help.
Imagine walking along, lost in thought, only to trip out of nowhere. In that moment of surprise—and, ahem, a little embarrassment—you may think to yourself: Why I am so clumsy?
The ability to keep ourselves upright and in control—whether standing or moving—is called balance. How we move our different body parts together is called coordination. These work hand-in-hand to help us navigate the world each day. But there’s often one overlooked habit that can significantly improve both balance and coordination: strength training.
Strength training is also called resistance exercise. It’s a form of exercise that causes muscles to contract against an external force. This resistance can come from your own body weight, dumbbells, weight machines or resistance bands.
One review found that resistance exercise helped improve balance in adults and older adults. The researchers point out the multiple benefits of resistance exercise, since it can increase muscle strength and power, plus improve your balance at the same time. Another study found that a combination of resistance training plus specific balance training (i.e. standing on one leg or doing tree pose) had the best results for older adults compared to resistance training alone.
Unfortunately, just three in 10 U.S. adults get the recommended two days per week of strength training exercise. If you fall into that group, no worries: You have a great opportunity to add resistance training into your routine for better balance and coordination.
Why Strength Training Is So Great for Coordination and Balance
Strength training can help improve coordination and balance in a variety of ways, says Herve Doliska, CPT, a certified personal trainer. Here are a few of them.
It Activates Your Muscles
Did you know you have more than 650 muscles? These muscles work closely with your nervous system. For example, if you curl a weight, your brain sends signals to activate the muscle fibers in your biceps.
“Strength training helps to improve the activation and recruitment of muscles throughout the body. This increased activation can enhance coordination as the body learns to use the right muscles to perform movements,” explains Doliska.
What this means is that strength training fortifies the connection between your brain and muscles, improving how efficiently you can move. As your body gets better at activating the right muscles at the right time, your movements become smoother and more coordinated.
It May Provide Joint Support and Stability
Resistance training strengthens muscles around the joints, which provide stability and support, says Doliska. Stronger muscles act like scaffolding for your body, helping you maintain balance while standing, sitting or moving.
It May Enhance Proprioception
Proprioception is the ability for the body to sense its position in space, says Doliska. That’s critically important should you slip and fall, trip or step off a stair wrong—you’ll be better able to “catch” yourself. Strength training helps you keep your balance and know where your body is, whether you are standing still or actively moving.
It May Build a Strong Core
Your core is more than just the abdominal muscles. It’s a group of muscles in the abs, pelvis, hips and lower back that wrap around your middle like a corset and essentially hold up your entire body. These muscles play a crucial role in balance and coordination.
“A strong core is essential for good posture, stability and balance,” says Doliska. “Doing exercises that target the core muscles can help improve the core strength, which in turn can enhance balance and coordination.”
Tips for Incorporating Strength Training
Strength training doesn’t require equipment. You can start with body-weight exercises, such as squats, lunges, push-ups and core exercises, says Doliska. Planks are great for core stability, and they can be done against a wall or bench or on the floor.
Once you feel comfortable with body-weight exercises, you can gradually build the intensity of your workouts. Add free weights like dumbbells or start using weight machines. Remember to start light and gradually increase the weight as your strength improves. Learning proper form and how to put together a workout can help you see results while decreasing the risk of injury.
And that’s where connecting with a personal trainer—even for just one or two sessions—can be invaluable. “Consulting with a fitness professional can help tailor a strength training program to your specific needs and goals,” says Doliska.
Our Expert Take
The No. 1 habit for better balance and coordination is strength training. Strength training isn’t just about building muscle. Strength training improves coordination, balance, joint stability and core strength—all essential for a healthy and mobile body. Make it a goal to engage in strength training exercises that target major muscle groups at least twice a week.
