As we get older, balance is often the first thing to go, and that’s no small issue. A loss of balance is one of the biggest reasons older adults fall, leading to fractures, disability, and in serious cases, death. But it doesn’t have to be the case. A solid strength and balance program can help older adults regain their stability, reduce the fear of falling, and move with confidence. Let me break down the program I’ve been using with a private client here in Austin. He’s 72 years young, loves fast cars, and wants to be the fittest guy north of 70.

Balance isn’t just standing still, it’s a complex interaction between your body’s systems. Vision, muscles, joints, and your inner ear all work together to keep you steady. But as we age, the problem starts when your attention gets divided. Imagine walking and texting, or chatting while moving, this divided focus throws off balance. And the natural decline we experience with age, combined with that distraction, puts older adults at serious risk for falls. One bad fall, and we’re in for a real fight, especially if it leads to a broken hip or leg.

We need a program that doesn’t just focus on strength but targets all the systems responsible for balance. The key? Building the ability to multitask while staying on your feet. The exercises mix basic strength movements with bilateral, unilateral, single, and multi-joint exercises. Over time, we ramp up both the intensity and complexity of these movements, letting our athlete progress at his own pace. Strength training doesn’t just build muscles, bones, and ligaments, it ramps up the whole system.

The program runs in 12-week blocks, with 2-3 sessions per week, each lasting 45-50 minutes. We cover a lot of ground, from leg presses and lat pull-downs to medicine ball throws and slack block balance work. Our goal is to train the body in all planes of motion, focusing on the seven primal movements: squat, lunge, push, pull, bend, twist, and gait. Whether it’s navigating a crowded room or bending down to grab something off the floor, strength becomes the backbone for balance in all situations.

Studies back this up showing that strength training significantly improves balance, boosts walking strength, and cuts down on the fear of falling. The goal is simple, increase confidence and capability in day-to-day life. When you’re strong, you feel more stable, and that makes everything easier, from walking the dog to carrying groceries.

The secret sauce? A blend of balance drills and consistent strength work. When your legs, feet, and core are strong, balancing becomes second nature. But we don’t stop there. As people age, they lose mitochondrial density, the powerhouse of the cell weakens. Regular aerobic conditioning tackles this head-on, keeping the engine running strong.

Each session kicks off with a warm-up, usually on the Echo bike, marching in place, or using a Versa-Climber, something that gets those cross-pattern movements firing. Then we dive into the real work: lower body push, upper body pull, lower body pull, upper body push. We make sure our athlete gets plenty of warm-up sets, followed by progressive loading to track improvements, all while keeping recovery in check.

Progression is the key to success. Measuring performance, whether through reps, weight, or more complex movements, gives us a roadmap. Helping our athlete feel stable while going up and down stairs, or confidently walking the dog, is what it’s all about.

If you or someone you love is worried about balance or falling, it’s time to start strength training. Not only does it make you more stable, but it builds confidence and tackles that fear of falling, which often holds older adults back. With the right program, you can keep moving and living your best life, well into your later years.