Combining balance work with strength training is one of the best things we can do for maintaining health, independence, and quality of life as we age, according to experts. Muscle mass and our sense of equilibrium often naturally decline in adulthood, with the rate tending to accelerate in later years. But with intentional training, we can stimulate muscle growth and move with more confidence through all our years.
ARORA Balance + Strength is a 45- to 60-minute class available at Life Time designed for those looking to improve their balance, build strength, and feel more confident in daily life.
“Balance training enhances our neuromuscular coordination and postural control while strength training helps us maintain muscle for daily activities,” says Annie Kragness, cofounder of ARORA at Life Time. “Both are essential for safe movement and fall prevention. ARORA Balance + Strength takes a comprehensive approach with these two modalities to address the interconnected physical systems that are critical to keeping us moving.”
To get a sense of the types of moves featured in this class, we asked one of the designers of this format, Frances Egbert, class collection brand specialist at Life Time, to demonstrate and explain how to perform a handful of common moves you might perform.
1. Squat to Overhead Press With Resistance Band
“This compound movement combines strength and balance by working your full body, including a focus on your core strength, and promoting instability control in one exercise,” says Egbert.
- Stand with your feet shoulder width apart. Place the middle of a resistance band under both feet.
- Hold the handles or ends of the band at shoulder height, elbows bent, palms facing forward.
- Engage your core as you lower into a squat position.
- Press through your heels to stand up; as you stand, press the band overhead until your arms are fully extended.
- Keep your core tight and avoid leaning back. Lower the band to shoulder height.
- Repeat for as many reps as directed by your instructor.
2. Overhead Press With Knee Lift
“This move combines upper-body strength with single-leg stability as your core works to stabilize you and your standing leg works hard to keep you steady,” Egbert explains.
- Standing tall with your feet hip width apart, hold dumbbells in each hand at shoulder height, palms facing each other.
- Shift your weight slightly onto one leg.
- Press the dumbbells overhead until your arms are fully extended. At the same time, lift the knee of your non-weight-bearing leg up toward hip height. Make it easier: Step your leg forward and tap your toes on the ground in front of you instead of lifting your knee (as shown in the first part of the video).
- Lower the dumbbells back to shoulder height and lower your foot back to the floor.
- Keep your chest upright and avoid leaning back throughout the movement.
- Repeat on both sides for as many reps as directed by your instructor.
3. Split Squat to Upright Row
“This move combines a lower-body strength exercise with an upper-body pull while your body stays in a staggered stance, which challenges stability,” says Egbert.
- Standing in a split stance with one foot forward and one foot back, hold dumbbells in each hand with your arms in front of your thighs.
- Lower into a split squat by pushing your hips back and bending both knees; keep your front knee in line with your toes and bend your back knee toward the floor.
- Push through your front heel to stand up; as you’re standing, pull the weights straight up toward your chest, keeping them close to your body. Stop when your elbows reach about shoulder height.
- Lower the dumbbells back down with control.
- Repeat on both sides for as many reps as directed by your instructor.
4. Hammer Curl With Rotation and Knee Lift
“In this move, the bicep curl challenges upper-body strength and you perform it on a single-leg to work your balance and control,” says Egbert.
- Standing tall with your feet hip width apart, hold dumbbells in each hand, palms facing each other; let your arms hang down by your sides.
- Shift your weight onto one leg.
- Lift the dumbbells into a hammer curl and as you do so, lift one knee up toward hip height.
- As you balance, rotate the weights away from your body, so your palms are facing the front of the room.
- Pause briefly to control your balance before bringing the weights back to center and lowering them down; return your leg back to the ground at the same time.
- Repeat on both sides for as many reps as directed by your instructor.
5. Lateral Lunges With Leg Lift
“A lateral lunge plus leg lift combines a side-to-side strength movement with a single-leg stability challenge,” says Egbert.
- Stand tall with your feet slightly wider that shoulder width apart, toes pointing forward.
- Bend one knee and push your hips back so you’re in a lateral lunge; your other leg should stay straight.
- Shift your weight into your bent leg and balance as you lift your other leg off the floor and straight up; keep your chest lifted and your back straight.
- Lower your leg and push through the bent leg to return to standing.
- Repeat on both sides for as many reps as directed by your instructor.
