The #1 Habit for Better Balance and Stability, According to a Certified Personal Trainer

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. Keep reading to learn what that habit is and how to get more of it in your routine.

The #1 Habit for Coordination and Balance 

The No. 1 habit for improving both coordination and balance is 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 improve muscle strength and power and better your balance at the same time. (A true multitasker!)

Unfortunately, just 3 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 workouts into your routine for better balance and coordination.

How Does Strength Training Help Coordination and Balance?

Strength training can help improve coordination and balance in a variety of ways, says Herve Doliska, CPT, owner and head trainer of 4D Fit in Miami, including:

• Activating your muscles
• Building stability and joint support
• Boosting proprioception (your sense of where your body parts are in their surroundings) 
• Working core strength

Below, here’s more about each of these factors in coordination and balance.

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,” Doliska explains.

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. 

Provides 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. 

Enhances 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.

Builds 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. Doing exercises that target the core muscles can help improve the core strength, which in turn can enhance balance and coordination,” Doliska explains.

Tips for Incorporating Strength Training 

Strength training doesn’t require equipment. You can start with body-weight exercises, such as squats, lunges, deadlifts 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 getting an idea of how to put together a workout can help you see results while decreasing 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. 

The Bottom Line

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.