Strength Training To Help Vestibular Disorders
If you follow Dr. Madison or Vestibular Group Fit on Instagram, you probably have heard us talking all the time about how important strength training is treating vestibular disorders. Not only does it improve your strength which actually strengthens the vestibular system as a whole, improves balance, and creates trust in your body. Not to mention, as a whole life important thing to do it also makes you healthier, helps you live longer, eases anxiety and depression, and gives you a better quality of life!
Now if all of those reasons don’t make you want to give it a shot, maybe this will.
Strength in Group
This week in group we had two members talk about their success with strength training and how it is helping them get better. Amber said:
“I’ve been so afraid of weighted squats and deadlifts but at PT I was able to deadlift 20lbs with zero issues. Felt so good!”
Starting to add weights into your regimen can feel daunting, especially when you’re already feeling unsteady. But strength training can actually improve proprioception, or your body’s awareness of where it is in space, and give you a feeling of being more grounded.
And think about what Amber’s win actually means beyond lifting 20 pounds. She was afraid of weighted squats and deadlifts. Then she gave her body the opportunity to try something she was afraid of and learned that she could do it with zero issues. Not only is she getting physically stronger, but she’s also creating evidence that her body is capable of doing more than her vestibular disorder may have led her to believe.
It’s important to start slowly and build up, which is exactly why we teach you all about scaling and how to do it safely with dizziness in Vestibular Group Fit.
Which leads us to our next Vestibular Group Fit member Jaime. She said:
“Being consistent with my added weights and not going back to lighter ones! That’s a win for me! My migraine didn’t get worse this week either!”
We find that progressive overload, or slowly adding either more weight or more reps over time, is one of the best ways to build strength and gain muscle. Jaime proved that she could stay consistent and didn’t need to go back to lighter weights because of how much stronger she was getting!
And there’s another really important part of her win: her migraine didn’t get worse.
When you live with vestibular migraine, it can be really easy to associate exercise or an increase in activity with the possibility of triggering symptoms. That fear can make you want to stay at the same level forever, even when your body is ready for more. Gradually increasing the challenge gives your body a chance to adapt while also helping you learn what you’re capable of.
Strength Training Is More Than Building Muscle
This is why we talk about strength training so much in Vestibular Group Fit. Yes, we want you to get physically stronger. But we’re also working on balance, proprioception, confidence, and your ability to trust your body again.
That doesn’t mean you need to grab the heaviest dumbbells you own and start lifting tomorrow. In fact, please don’t! Your starting point might be bodyweight squats. It might be holding onto a chair while you move. It might be picking up a pair of light dumbbells for the first time since you got dizzy.
The weight itself isn’t the important part. Progress is.
Amber’s progress meant deadlifting 20 pounds without symptoms. Jaime’s meant sticking with heavier weights instead of automatically scaling back. Your win might look completely different, and that’s okay.
How Vestibular Group Fit Helps You
So whether you’re just getting back into exercising since getting dizzy (or maybe you’re exercising for the first time ever) and haven’t added weights yet, or you’re starting to gain muscle and adding in heavier dumbbells because of how strong you’re getting, there’s a place for you in Vestibular Group Fit.
We lead new, guided workouts every single week that are created with dizziness in mind, with modifications for beginners and enhancements for advanced exercisers in group. That way, you can gain strength from the safety of your own home while learning how to scale your workouts based on where you are that day.
But Vestibular Group Fit is about more than completing a workout. We combine movement with education and mindset work so you understand why you’re doing what you’re doing and can start rebuilding confidence in your body along the way.
You don’t have to start with a 20-pound deadlift. You just have to start where you are.
And one day, you might find yourself sharing your own strength-training win in group.
Ready to Take the Next Step Towards Healing?
If you’re looking for a supportive, expert-led space to help you regain confidence, reduce symptoms, and rebuild your life after a vestibular diagnosis, join us in Vestibular Group Fit.
This unique coaching program combines movement, education, nervous system retraining, and community — all designed specifically for people living with vestibular disorders. Whether you’re newly diagnosed or have been struggling for years, you are not alone and you can feel better.
Click here to join Vestibular Group Fit and starting your healing journey today.
