I’m a personal trainer who works with seniors — these are the 4 exercises you should do to enhance your balance, before you turn 60

You may not think too much about your balance right now, especially if you're under 60. It becomes increasingly important as you get older, though, and if it’s less than optimal, you could be at risk for serious injury.

According to the CDC, one in four older adults report falling each year, with 37% requiring medical treatment or restricted activity. I do lots of balance work with my senior clients to prevent these kinds of falls, but unfortunately, for some, age-related bone and muscle loss can make the process difficult.

One of the best things you can do for your future self is to focus on your balance now – before you reach your senior years. Grab a dumbbell and try these 4 exercises that test your stability and target key muscle groups. If you’re already over 60, this workout can be a “next step” after the more basic balance exercises become easy.

How to do the 4 balance exercises

Consult with a medical professional before starting any new activity. If you’re new to exercise or you struggle with balance issues currently, meet with a certified personal trainer for guidance on this workout. They can correct your form or provide modifications, if needed.

You’ll need a moderately heavy dumbbell (10-20lbs) and a step or platform. Perform 10-12 reps of each exercise for 2-3 sets. Start at the lower end of those ranges and work up as you get stronger and more stable.

Beginners can also try these exercises unweighted, adding the dumbbell once strength and stability improve.

The exercises are:

1. Single leg romanian deadlift

• Hold a dumbbell in your right hand.
• Stand tall with your feet hip-width apart and engage your core.
• Lift your right leg behind you and lean your torso forward, dropping the dumbbell towards the floor.
• Maintain alignment from your right heel to the top of your head. Your body should form a “T” position.
• Squeeze your left glute and stand tall, coming back to the starting position.
• Continue for 10-12 reps, then repeat on the other side.

2. Step up to balance

• Hold a dumbbell in your right hand.
• Stand in front of a step or platform with your feet hip-width apart.
• Engage your core.
• Place your left foot on the step.
• Press your bodyweight into your left foot and lift your body up.
• Stabilize yourself over your left foot, bringing your right knee in front of you at a 90-degree angle.
• Pause briefly.
• Slowly lower your right foot back down to the floor.
• Continue for 10-12 reps, then repeat on the other side.

3. Side lunge to balance

Lateral Lunge to Single Leg Balance - YouTube

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• Hold a dumbbell in your right hand and bring it up to your right shoulder.
• Stand with your feet hip-width apart.
• Engage your core.
• Step your left foot to the side, keeping your toes pointing forward.
• Bend your left knee and lower your hips towards the ground, keeping your right leg straight.
• Push off your left foot and stabilize your body over your right foot, bringing your left knee in front of you at a 90-degree angle.
• Pause briefly.
• Continue for 10-12 reps, then repeat on the other side.

4. Overhead marches

Single Arm Dumbbell Overhead March - YouTube

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• Hold a dumbbell in your right hand.
• Stand tall and engage your core.
• Bring the dumbbell to your right shoulder and then press it towards the ceiling.
• Lift your right knee to a 90-degree angle.
• Pause briefly.
• Lower your right foot back down to the floor.
• Lift your left knee to a 90-degree angle.
• Pause briefly.
• Lower your left foot back down to the floor.
• Continue alternating between your two sides for 10-12 reps each side.

Benefits of these exercises

These four exercises are all examples of dynamic balance: the ability to stabilize your body while it’s in motion or changing positions. Falls rarely happen when we’re standing completely still, so training our bodies to maintain balance while moving is a must.

The single-leg Romanian deadlift forces your body to remain stable over a single point of contact on the floor (your foot) while your body moves along your sagittal plane (an imaginary plane that separates your body into left and right sides). This exercise works your glutes, hamstrings, and deep core, which keeps your pelvis and spine supported and reduces excessive movement.

Both the step up to balance and the side lunge to balance train your body to stabilize over one foot while your center of gravity changes. Your glutes, hamstrings, and quads power your body from one position to another, while your core stops momentum and keeps you balanced over your standing leg.

The overhead marches also train your core muscles to stabilize while your center of gravity changes, although the shift is a little more subtle. Overhead marches are a great beginning-level balance exercise, but the addition of a weight adds another layer of difficulty to the movement.