Yes. You need strength in your body to hold you up and to keep you balanced. While balance training is important, many people struggle with balance because they lack the strength to control their body when they become unstable
How strength helps balance
Stronger legs help you stay upright
The muscles in your:
- Calves
- Thighs (quadriceps)
- Hamstrings
- Glutes
all work together to keep you steady when standing, walking, climbing stairs, or recovering from a trip.
Strength helps you react quicker
Think of when you have stumbled, you need your whole body to catch your balance. You may have noticed for example how your abdominals contract and your body has only a split second to react. Stronger muscles can generate force more quickly, helping you:
- Catch yourself
- Take a recovery step
- Prevent a fall
Strong ankles are crucial
Your ankles are often the first line of defence when your balance is challenged. Strong ankle and foot muscles help you make the small adjustments needed to stay upright. Keeping your ankles flexible (foot circles etc) and strong (e.g. heel lifts) done daily will help you.
Getting up and down becomes easier
Good strength makes everyday movements easier:
- Rising from a chair
- Getting off the floor
- Climbing steps
- Carrying shopping
These activities all contribute to maintaining balance and independence.
Try to power up from your chair a few times as the power moves will help you.
Sit at the edge of your chair and place your feet under your knees. Lean forward, clench your tummy and then push up as quickly as you can through your legs to get the power element.
Do this a few times a day to get stronger legs and therefore better balance.
But strength alone isn’t enough
For the best results, combine:
- Strength training
- Balance exercises
- Mobility work
- Walking and general activity
Think of balance like a three-legged stool:
- Strength
- Mobility
- Balance practice
If one is missing, the stool becomes less stable.
A simple example
Imagine standing on one leg. Your brain, eyes, inner ear, feet, ankles, and leg muscles are all working together. If the muscles aren’t strong enough to respond to the signals they’re receiving, maintaining balance becomes much harder.
For many older adults, improving leg and ankle strength can lead to noticeable improvements in balance, confidence, and fall prevention—even before they start doing advanced balance exercises.