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Instability resistance training across the exercise continuum.

David G Behm1, Juan C Colado2, Juan C Colado

  • 1Memorial University of Newfoundland, St John's, Canada.

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Instability resistance training (IRT) can enhance balance and core strength, offering similar benefits to traditional training. IRT is recommended for various populations, including youth and athletes, to improve functional performance.

Keywords:
balancecore trainingpowerstrength trainingtrunk

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Rehabilitation

Background:

  • Instability resistance training (IRT) using unstable surfaces is prevalent in fitness.
  • Conflicting recommendations exist regarding IRT for general health and rehabilitation.

Purpose of the Study:

  • To review the literature on IRT effectiveness for health enthusiasts and rehabilitation.
  • To clarify contradictory recommendations surrounding IRT applications.

Main Methods:

  • A comprehensive literature search was conducted across major scientific databases (1990-2012).
  • Keywords included "balance," "stability," "resistance training," and "core."
  • Inclusion criteria focused on peer-reviewed studies in English examining IRT effects on performance in healthy individuals.

Main Results:

  • Balance training alone improves balance and functional performance.
  • IRT yields similar adaptations to stable resistance training in active individuals.
  • Progressive IRT with lower resistance enhances balance, core activation, and motor control.

Conclusions:

  • IRT is beneficial for improving balance, stability, and core strength.
  • It is highly recommended for diverse groups, including youth, elderly, and athletes.
  • Evidence supports IRT for enhancing functional performance and motor control.