The Benefits of Strength Training Beyond Simply Getting Stronger: Installment #1
There are a lot of misconceptions out there regarding strength training. The first being that building strength should be the primary focus of all physical fitness & rehabilitation programs. Although strength is one extremely valuable trait to develop, there are so many other traits worth addressing to improve overall health, fitness, & function of the human body which often go overlooked.
In ‘Installment #1’ of this series, let’s discuss…
Stability & Balance
Stability & balance are similar but also different. Each joint should possess “the stability to remain or promptly return to proper alignment through an equalization of forces.” This requires synergy between the bones, joints, capsule, ligaments, muscles, tendons, and sensory receptors.
When I think about stability, every joint in the body requires some degree of it whether it’s at the lower body, upper body, or spine. However, balance more so refers to stability of the lower body that keeps us upright and controlled during various static and dynamic tasks. This is increasingly important as we age to prevent falls as our cognitive and physical ability tends to decline. Laying a solid foundation early in life with strength training is the key to preventing issues as we get older.
Research shows that simply getting stronger can actually improve balance, and that strength & balance are related. However, I find that balance training should require more of a unilateral/single leg emphasis rather then relying on strengthening solely in more stable, bilateral/double leg positions.
On the market nowadays, there is no shortage of devices to challenge your balance & stability, including: bosu ball, dyna disk, airex pads, etc. Contrary to popular belief, unstable surfaces have not been found to be more advantageous then balance exercises on a stable surface (i.e. ground, step, etc.), although they are more effective compared to not addressing balance whatsoever. That’s one reason I regularly program balance exercises while standing on the floor, in addition to the ease of progressing these exercises from a static to more dynamic task.
If improving your stability & balance is a priority, there is no better time than during your strength training workout. These balance exercises will most likely lead to a slightly smaller increase in strength compared to other heavier-loaded exercises. But you can devote attention to strength AND balance separately to still see success in each area. Over time as your balance continues to improve, building strength while on a single leg can more easily be accomplished during the same exercise. Talk about getting more bang for your buck!
Some of my favorite strength training exercises that incorporate a balance component are ranked below from easiest to hardest…
Lateral Toe Taps with Band
2-Dumbbell Marching
Step Up
Single Leg Deadlift
Single Leg Squat
Interested in fine tuning your strength training program to improve stability & balance? If so, tell me more about your situation so I can provide coaching options to help you see quick & reliable results.
Resources: