Strength & Stability: The Science-Backed Formula for Longevity and Performance
- summitsportslab
- Mar 10
- 3 min read
When it comes to longevity, resilience, and peak performance, most athletes and weekend warriors think of two things: strength and endurance. But what if I told you that balance—yes, your ability to stay upright when life (or the mountain) throws you a curveball—is just as critical as strength? A recent randomized controlled trial (aka gold-standard science) by Jiang et al. has put a major spotlight on how combined resistance and balance training (RBT) significantly improves physical function in older adults. And let’s be honest—if it’s working wonders for them, imagine what it can do for YOU.
What the Study Found: A Quick Breakdown
Jiang et al. investigated the effects of 24 weeks of combined resistance and balance training on physical function in older adults. The goal? To see if adding balance work to a traditional strength program would yield greater benefits than strength training alone. Spoiler alert: it did.
The Setup:
65 adults (ages 60-74) split into three groups:
Resistance Training (RT) Group: Focused on traditional weight training.
Resistance + Balance Training (RBT) Group: Combined strength work with balance exercises.
Control Group: Did no formal training (we’ll call them the cautionary tale group).
Training Schedule: 3x per week, 45-minute sessions, for 24 weeks.
Metrics Tracked: Balance, walking speed, muscle strength, and even lung function.
The Results? Absolute Gains (and Stability)
After 24 weeks, both the RT and RBT groups saw improvements in:
✅ Dynamic balance (goodbye, wobbles).
✅ Maximum walking speed (translation: better agility and reaction time).
✅ Upper & lower body strength (classic strength gains).
✅ Lung function (because better breathing = better endurance).
BUT, here’s where it gets interesting: The RBT group (aka the folks who combined strength and balance) saw greater improvements in lower limb strength and balance than the strength-only group. They also improved their normal walking speed, a crucial marker for overall health and longevity.
Why This Matters for You (Yes, Even If You're Not 74)
Whether you’re a skier, runner, mountain biker, or someone who just wants to crush life without injury, this study confirms what we preach at Summit Sports Lab: Strength training alone isn’t enough.
You need power? Cool, lift heavy.
You want control, precision, and injury prevention? Start adding balance work to the mix.
You want to be the person who stays active for decades? Build stability now, not when you’re trying to rehab a busted knee later.
Clinical Application: How You Can Train Smarter
The findings in this study aren’t just for researchers—they should directly impact the way you train. Here’s how:
1️⃣ Incorporate Single-Leg Work: Think split squats, single-leg deadlifts, step-ups—anything that forces you to stabilize through one side at a time.
2️⃣ Add Unstable Surfaces: BOSU balls, balance boards, and controlled movements on one foot challenge your body to react and adjust.
3️⃣ Slow Down and Control Your Movements:Tempo squats, paused lunges, and controlled landings build the strength-balance connection.
4️⃣ Include Multi-Plane Movements: Most injuries happen in the weird planes of movement. Train lateral lunges, rotational core work, and side hops to prepare for real-world chaos.
5️⃣ Don’t Skip Power Work: Jumps, bounds, and agility drills train your ability to recover from instability (aka, how NOT to wipe out on a steep trail).
Want a Science-Backed Training Plan? We’ve Got You.
At Summit Sports Lab, we specialize in performance-driven, research-backed training. Whether you’re looking to optimize strength, fine-tune balance, or bulletproof yourself from injury, we design programs that reflect the latest science—so you get results that actually matter.
Our Offerings Include:
Strength & Stability Training: Combining power with precision for maximum performance.
Ski & Ride Prep: Build the muscle and control to shred safely all season.
Run & Ride Performance: Dynamic balance work for fluid, efficient movement on the trails.
Injury Prevention & Rehab: Custom programs to keep you resilient and active.
💡 Want to train smarter? Book an assessment with us and we’ll dial in your strength, balance, and everything in between.
Comments