01/28/2026
A systematic review of studies shows that resistance training can significantly improve balance in adults and older adults 🏋️
Programs that focus on building lower-body strength and power were shown to improve balance at the same time—especially when performed for 4 weeks or longer. Effective methods included bodyweight exercises, bands, free weights, and resistance machines.
Resistance training has also been shown to reduce fall risk. The greatest improvements in balance came from programs combining lower-limb and trunk exercises, performed at moderate to high intensity, typically 2–3x per week.
Why does it work? Many balance tests require a baseline level of strength—something that becomes increasingly important with age. Resistance training may also improve proprioception, as the body learns to control and stabilize itself under load. This can enhance both automatic and voluntary muscle actions involved in balance.
Strength isn’t just about lifting heavier—it’s a key foundation for staying upright, stable, and confident in movement 💪🧠
Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC7697352/ -life-10-00284
