Falls are the number one cause of injury-related hospital admissions for older Australians. And for individuals with osteoporosis, a single fall can lead to serious fractures, loss of independence, and long recovery times.

But here’s the truth most people don’t realise:
Balance isn’t automatic. It’s a skill—and it can be trained.

At Adaptive Strength in Booragoon, we specialise in helping over 50s improve balance through smart, progressive strength training that focuses on stability, coordination, and functional movement. One of the key areas we address with our clients—particularly those concerned about bone health or recovering from injury—is single-leg balance training.

Whether you’re feeling unsteady, struggling with mobility, or just want to move more confidently through life, the balance drills we teach are safe, accessible, and incredibly effective.

Why Balance Training Matters After 50

As we age, the body’s ability to maintain balance naturally declines due to a combination of factors:

• Reduced joint mobility
• Loss of muscle strength (sarcopenia)
• Slower reaction times
• Changes in posture and vision

For those with osteopenia or osteoporosis, the stakes are even higher. Weakened bones mean a minor fall can result in a major injury. The good news? Balance can be trained and improved—no matter your age or starting point.

In fact, one of the most important indicators of fall risk is whether you can stand on one leg without support. This simple skill reflects strength, coordination, and neuromuscular control—all things we can develop with consistent practice.

The Goal: Single Leg Stability

If you can’t stand on one leg for at least 10 seconds, your fall risk increases dramatically. But don’t panic if you’re not there yet—that’s exactly what our balance drills are designed to help with.

At Adaptive Strength, we break this down into stages. You’ll start with the basics and gradually progress to more challenging variations. Every step builds the stability, core control, and joint strength necessary to move safely and confidently.

Balance Drills – Step-by-Step Progression

We teach balance training in three stages:

🔹 Stage 1: Starting Simple (No Weight, Chair-Assisted)

For beginners or those with limited mobility, we start with chair-assisted single-leg balance drills.

Setup:

• Stand tall beside a sturdy chair, holding the backrest lightly with one hand.
• Feet hip-width apart, spine long, shoulders relaxed.

Key Cues:

• Shift your weight onto one foot slowly.
• Pull up your kneecaps to engage the quads.
• Squeeze your glutes and brace your abs.
• Think about lengthening your spine—tall and proud posture.
• Lift your hand slightly away from the chair to test your balance.

Once you feel stable, try lifting one leg off the ground slightly, holding for 5–10 seconds. Use the chair as needed to regain balance.

This simple movement trains your brain and body to stabilise in real-world situations—like stepping off a curb, walking on uneven ground, or reaching for something overhead.

🔹 Stage 2: Adding Challenge (Kettlebell at Side)

Once you’ve mastered chair-assisted drills, we introduce an external load by having you hold a kettlebell in one hand.

This is known as a Suitcase Carry position and it significantly increases the challenge by introducing asymmetrical loading—forcing your core and stabilising muscles to work harder.

Setup:

• Pick up the kettlebell safely using a suitcase deadlift (hinging at the hips, keeping your spine neutral).
• Stand tall with the kettlebell hanging by your side.
• Engage your lats, pack your shoulder down, and brace your core.

Movement:

• Shift your weight onto the leg on the same side as the kettlebell.
• Lift the opposite foot just slightly off the ground, even if just a toe tap.
• Hold for a few seconds, maintaining posture, breathing, and core tension.

This variation builds unilateral strength, improves balance under load, and mimics everyday movements like carrying a bag or shopping.

🔹 Stage 3: More Advanced (Kettlebell Overhead Hold)

For those with good mobility and shoulder strength, we progress to the overhead hold balance drill. This is an advanced but powerful variation that trains the entire body.

Setup:

• Safely clean and press the kettlebell overhead with one arm.
• Keep your elbow locked, shoulder packed, and wrist straight.

Movement:

• Shift your weight onto the same-side leg as the kettlebell.
• Slowly lift the opposite foot off the ground.
• Keep glutes tight, core braced, and body upright.

Holding a kettlebell overhead creates a long lever and demands exceptional core engagement, shoulder stability, and balance control.

If you’re new to this variation, we’ll coach you carefully at Adaptive Strength and provide appropriate regressions or spotting.

Why These Drills Work (and Who They’re For)

These balance drills aren’t just for athletes or advanced gym-goers. They are for:

• People over 50 who want to stay independent
• Anyone with osteoporosis looking to move more safely
• Adults recovering from injury or surgery
• Anyone who’s felt “wobbly” or unsure on their feet

They train the muscles and nervous system to respond more efficiently—reducing the likelihood of slips, stumbles, and falls.

You don’t need to spend hours training balance. Just 5–10 minutes a few times a week can lead to noticeable improvements in stability and confidence.

Balance Training in Booragoon—Where Safety Meets Strength

At Adaptive Strength in Booragoon, we understand that everyone starts at a different level.

That’s why our balance training is:

✔️ Progressive – You’ll build confidence gradually, starting with support and progressing as you improve.
✔️ Individualised – Whether you’re post-surgery, managing osteopenia, or just getting back into exercise, we’ll tailor your program.
✔️ Functional – Every drill has a purpose. We train for real-life movement, not just gym performance.
✔️ Supportive – You’ll be coached by qualified professionals who understand the needs of older adults.

Whether you live in Booragoon, Melville, or Myaree, our team is ready to help you move better, feel stronger, and reduce your risk of falls.

Conclusion: Train Balance. Prevent Falls. Stay Independent.

Balance is not just a side benefit of exercise—it’s a critical component of healthy aging. Especially for those with osteoporosis, working on your ability to stand strong on one leg could be the difference between a minor stumble and a major injury.

These simple balance drills—starting with chair support and progressing to kettlebell variations—train your body to move with more confidence and control in everyday life.

You don’t need to feel unsure on your feet. With the right guidance and consistent practice, you can build balance, strengthen your body, and stay independent for years to come.

Book your initial consult at Adaptive Strength in Booragoon today, and let’s get you standing stronger—one step (and one foot) at a time.