Why You Should Incorporate Balance Training Into Your Workout Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Cross-Training Why You Should Incorporate Balance Training Into Your Workout By Nicole Rodriguez, RDN, NASM-CPT Nicole Rodriguez, RDN, NASM-CPT Nicole Rodriguez, registered dietitian and certified personal trainer, resides in the metro New York area, where she offers nutrition counseling and fitness coaching to a diverse clientele. Learn about our editorial process Published on June 15, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Erin Pereira, PT, DPT Medically reviewed by Erin Pereira, PT, DPT Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. Learn about our Medical Review Board Print Verywell / Ben Goldstein Table of Contents View All Table of Contents What is Balance Training Balance Training in a Workout Routine Safety Tips Frequently Asked Questions You lift weights, schedule time for cardio, and do your best to include movement in your everyday routine. But are you balanced? Aside from its ability to improve posture, increase joint stability, and strengthen muscles, balance training can help prevent injury and is a key component for longevity. Balance training may sound intimidating, but it's actually a fairly simple addition to any workout regime. What is Balance Training Balance training, according to the American Heart Association, is considered one of the four main types of exercise (the other three being strength, endurance, and flexibility). Balance training can significantly improve our ability to perform everyday activities, reduce the risk of injuries, and maximize sports performance, says Amber Trejo, MS, RDN, NASM-CPT. "When you work on strengthening your balance, you are going beyond just leg strength. You are essentially using muscles, large and small, from your head to the toes." These Are the Best Balance Boards to Activate Your Core How to Incorporate Balance Training Into Your Workout Routine Balance training can be simple, effective, and performed in the comfort of your own home. "Some simple moves to help train for better balance include alternating lunges, standing marches, step-ups, walking heel to toe, and even just standing on one leg for a few seconds," advises Trejo. While you may see "balance training" carried out using a variety of equipment such as balance boards, Tim Wong, clinical exercise physiologist and coach, advises balance training be performed on a stable surface. "Unstable surface training is only useful for post-injury rehab of the lower body," says Wong. "A healthy uninjured person has no need to train on the BOSU, yet you still see it all over the place on social media and in gyms." If you're ready to get serious about balance training, Wong recommends shifting the paradigm to strength training as your balance base, so to speak. Heavy bilateral lower body strength training, unilateral lower body strength training, and loaded carries should all be part of your overall fitness regime. Here are Wong's recommendations for putting the above into practice: Deadlift This is the classic hip hinge movement where you lift a heavy barbell off the floor. It strengthens your glutes and hamstrings while teaching you to balance the bar between both sides as you lift it up. The deadlift is one of the best exercises to build your glutes, while also teaching you to control a heavy weight. This is very likely to transfer to controlling your own weight on solid ground. Here's how to do a deadlift: Place your feet hip-width apart with the mid-foot directly under the bar you'll be liftingPush the hips back and descend until you are just barely low enough to get a firm grip on the bar, gripping just outside of your kneesPull the slack out of the bar and brace your core the moment before you lift the barPush the floor away with your feet to initiate the movementWhen the bar is lifted mid-shin, use your hips to pull the bar up and stand up straight. Your back should be as straight as possible for the entire lift. Tim Wong The best way to improve your balance is to train with heavier weights. — Tim Wong Bulgarian Split Squat Here's how to do a Bulgarian split squat: Place your rear foot on top of a padded bar or bench, while your front foot is on the groundMake sure both feet are in line with their individual hipsYour front foot should be far enough forward that you can comfortably bend the knee as your hips descendTry to get at least parallel to the ground with your front thigh, if not slightly lowerPush the floor away to lift your hips up to a full stand; make sure your torso is straight Walking Lunge "Another common unilateral exercise, a walking lunge forces your body to stabilize dynamically while carrying weight," says Wong. "The act of switching legs creates a huge stability demand on the pelvis, especially when carrying heavier weights." Lunges are similar to split squats as the stance is virtually identical. The difference is that your hips travel in a lunge, which in this case, is forward. 5 Balance Exercises to Boost Stability and Performance Farmer Walk To do a farmer walk, carry a trap bar (hex bar) or two heavy dumbbells/kettlebells and walk for a predetermined distance or amount of time. "Simple, effective, and brutal, but it will get you results," says Wong. For a greater balance challenge, do a unilateral version with one heavy dumbbell or kettlebell. How to Do a Farmer's Carry: Techniques, Benefits, Variations Heavy Lower-Body Push Exercise This can be a barbell squat, hack squat, pendulum squat, or leg press. These movements strengthen the quads while your legs stabilize against a stable surface (floor or machine surface). This puts all bilateral lower-body push exercise variations on equal ground, regardless if the movement involves free weights or a machine. "Choose the variation you enjoy and train it consistently to see results," notes Wong. 10 Quad Exercises For Stronger Legs Balance training can be as simple as utilizing your own body weight for unilateral movement. Relying on strength training as the foundation of your overall fitness will help keep you physically balanced for the long haul. Safety Tips If you're going to challenge your balance, consider the possibility of falling and what that might look like in your workout space. In general, you'll want to take up balance training in a space that gives you enough room for a full range of movement and one with clear floor space. If you risk falling on hard, awkward, or potentially breakable objects (like kids' toys, glass tables, or potted plants), consider rearranging the space or taking your training elsewhere. A Word From Verywell Balance training can be incorporated into an existing training regimen, and is suitable for many fitness levels and ages. A certified personal trainer can help plan and execute balance training that fits your personal needs and goals. As always, if you experience any lingering pain or have concerns regarding your balance abilities, seek advice from a healthcare professional. Frequently Asked Questions What are the benefits of balance training? Having better balance can help reduce falls, create better awareness for a better landing if you DO fall, and even increase walking speed. How often should you do balance training? According to the American Heart Association, balance training can be performed every day. Beginning a balance training regimen requires little equipment as the story below demonstrates. Learn More: Balance For Beginners What muscles are most important for balance? Your core and legs are both important for balance, but other muscles will play a role in stabilization, depending on the specific balance exercise. What are some everyday activities that require balance? Many daily activities require balance. Whether you're going up or down stairs, lifting yourself up from a chair, or reaching for something on a high shelf, having a good balance makes activities of daily living easier. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Balance exercise. American Heart Association. Halvarsson A, Dohrn IM, Ståhle A. Taking balance training for older adults one step further: the rationale for and a description of a proven balance training programme. Clin Rehabil. 2015;29(5):417-425. doi:10.1177/0269215514546770 Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013;5(6):514-522. doi:10.1177/1941738113481200 By Nicole Rodriguez, RDN, NASM-CPT Nicole Rodriguez, registered dietitian and certified personal trainer, resides in the metro New York area, where she offers nutrition counseling and fitness coaching to a diverse clientele. A consultant to the National Cattleman’s Beef Association and New York Beef Council, she’s on the eternal quest for the best burger. Nicole proudly serves on the Bayer L.E.A.D. (leaders engaged in advancing dialogue) network, and as a partner in kind with the Produce For Better Health Foundation. Eager to inspire the next generation of bold, active, and compassionate entrepreneurs, Nicole serves as leader of her daughter’s Girl Scout troop. In her spare time, you’ll find her browsing the grocery store aisles and working on her deadlift technique. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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