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.<\/p>\n
Imagine walking along, lost in thought, only to trip out of nowhere. In that moment of surprise\u2014and, ahem, a little embarrassment\u2014you may think to yourself: Why I am so clumsy?\n<\/p>\n
The ability to keep ourselves upright and in control\u2014whether standing or moving\u2014is 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\u2019s often one overlooked habit that can significantly improve both balance and coordination: strength training.\n<\/p>\n
Strength training is also called resistance exercise. It\u2019s 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.\n<\/p>\n
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.\n<\/p>\n
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.\n<\/p>\n
Why Strength Training Is So Great for Coordination and Balance <\/p>\n
Strength training can help improve coordination and balance in a variety of ways, says Herve Doliska, CPT<\/a>, a certified personal trainer. Here are a few of them.\n<\/p>\n It Activates Your Muscles\u00a0 <\/p>\n 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.\n<\/p>\n \u201cStrength 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,\u201d explains Doliska.\n<\/p>\n 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.\u00a0\n<\/p>\n It May Provide Joint Support and Stability <\/p>\n 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.\u00a0\n<\/p>\n It May Enhance Proprioception <\/p>\n Proprioception is the ability for the body to sense its position in space, says Doliska. That\u2019s critically important should you slip and fall, trip or step off a stair wrong\u2014you\u2019ll be better able to \u201ccatch\u201d yourself. Strength training helps you keep your balance and know where your body is, whether you are standing still or actively moving.\n<\/p>\n It May Build a Strong Core <\/p>\n 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.\n<\/p>\n \u201cA 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.”\n<\/p>\n Tips for Incorporating Strength Training\u00a0 <\/p>\n Strength training doesn\u2019t 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.\n<\/p>\n Once you feel comfortable with body-weight exercises, you can gradually build the intensity of your workouts. Add free weights<\/a> 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.\n<\/p>\n And that\u2019s where connecting with a personal trainer\u2014even for just one or two sessions\u2014can be invaluable. \u201cConsulting with a fitness professional can help tailor a strength training program to your specific needs and goals,\u201d says Doliska.\u00a0\n<\/p>\n Our Expert Take <\/p>\n