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Balance Training for Women

Balance training is not just for the elderly, it is integral to a well rounded core program in anyone, but of particular importance to women. Women are generally more mobile, making them less stable, and the impact of their fluctuating hormones across the day, the month, and their lifespan impacts their stability and balance as well.

Learning Outcomes for this course include:
1) To gain a basic understanding of how interconnected balance is in the body
2) To grasp how important good balance is for women in particular, and the unique challenges and consequences to balance they face
3) To look at a real client, and understand how her life history plays a role in her current balance ability
4) To practice prescribing mobility exercises to work towards better postural alignment
5) To develop a basic session plan aimed at gradually improving balance in this particular case study, as well as an understanding on how this plan would progress over time.


Course Description


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1 CEC with Fitness Australia

1 CPD with NZ Reps

Practising balance is a fundamental component of core training that is more important for women across the lifespan. Pregnancy changes a woman’s centre of gravity, her mobility, her ability to balance, her feet (and more!12). Post birth, she often inhabits a different body to the one she lived in before. Often times, she experiences back pain, plantar fasciitis, and other niggles that didn’t bother her before. Balance training can help engage her core in a functional way. Women are also 1.5 to 2x more likely to experience a ligament injury than men, simply because Oestrogen keeps their ligaments long and supple3. On the plus side, women are generally more mobile, on the down side, they have to work harder at controlling their joints to prevent injury.

Loss of balance is the leading cause of falls in the elderly and 80% of falls happen at home45. If not practised, our balance deteriorates with age. Every year more than one in three people aged 65 years or older fall and this will only increase as the aged population grows6. This is of concern particularly for women, because the Oestrogen withdrawal during menopause means her ligaments and tendons will stiffen, once again changing her body, and forcing her to adapt78.

1 Soma-Pillay, P., Nelson-Piercy, C., Tolppanen, H., & Mebazaa, A. (2016). Physiological changes in pregnancy. Cardiovascular journal of Africa27(2), 89–94. Pelvic girdle pain and lumbar pain in pregnancy: a cohort study of the consequences in terms of health and functioning. Gutke A, Ostgaard HC, Oberg B Spine (Phila Pa 1976). 2006 Mar 1; 31(5):E149-55.
3 The female ACL: Why is it more prone to injury?. (2016). Journal of orthopaedics13(2), A1–A4.
4World Health Organisation (2021) Falls, retrieved 29th November 2022 from: (2021) Fact Sheet: Falls, retrieved 29th November 2022 from:
6National Institute of Aging (2020) Fractures in Older Adults: Causes and Prevention, retrieved 29th November 2022 from
7 Bell DR, Blackburn JT, Norcross MF, Ondrak KS, Hudson JD, Hackney AC, Padua DA. Estrogen and muscle stiffness have a negative relationship in females. Knee Surg Sports Traumatol Arthrosc. 2012 Feb;20(2):361-7. doi: 10.1007/s00167-011-1577-y. Epub 2011 Jun 22. Erratum in: Knee Surg Sports Traumatol Arthrosc. 2018 Mar 6;: PMID: 21695466.
8D.R. Leblanc, M. Schneider, P. Angele, G. Vollmer, D. Docheva, The effect of estrogen on tendon and ligament metabolism and function, The Journal of Steroid Biochemistry and Molecular Biology, Volume 172, 2017, Pages 106-116, ISSN 0960-0760,


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