Comparing the effects of two gym-based exercise programs on balance in adults aged 40 to 64 years

INTERVENTION: Arm 1: Multi‐planar functional training Participants allocated to the multi‐planar functional training group will complete a 12‐week gym‐based functional exercise program. The program will use mostly standing exercises performed with free weights, kettlebells, resistance bands, cable machines, steps, and balance equipment. Exercises will emphasise multi‐joint movements across different directions and planes of motion, including stepping, lunging, reaching, rotating, carrying, and single‐leg control tasks. Example exercises include reverse lunge to row, step‐up with cable push, single‐leg Romanian deadlift to overhead press, lateral lunge with rotation, and multi‐directional reaches. The program will be delivered face to face in a semi‐supervised format during staffed facility hours. Participants will complete sessions individually, with supervision and support available from HSCfit exercise staff and University of Newcastle exercise science and exercise physiology students. The Principal Researcher, an Accredited Exercise Physiologist, will oversee intervention delivery and program progression. Participants will attend two sessions per week for 12 weeks. Each session will be scheduled for approximately 60 minutes. Participants will complete approximately 2 to 3 sets of 8 to 12 repetitions or 60 to 90 seconds per exercise at a target rating of perceived exertion of 5 to 8. Exercises will be progressed or regressed individually according to tolerance, technique, movement competency, and perceived effort. The intervention will be delivered at HSCfit, Hunter Sports Centre, Glendale, New South Wales, Australia. Adherence will be monitored using attendance records, participant program cards, and session records. Program cards will document prescribed exercises, completion, progressions, modifications, and rating of perceived exertion. Missed sessions may be made up within the same training week where possible. Adverse events will be recorded using study session records and reviewed by the Principal Researcher. CONDITION: Fall prevention;Age‐related balance decline; ; Fall prevention ; Age‐related balance decline Physical Medicine / Rehabilitation ‐ Physiotherapy Public Health ‐ Health promotion/education Public Health ‐ Other public health PRIMARY OUTCOME: Balance performance[Postural sway measures using forceplate technology Baseline, and 6, 12, and 24 weeks post‐baseline. Primary comparison: baseline to 12 weeks post‐baseline.] SECONDARY OUTCOME: Lower limb muscle strength and power ‐ this will be assessed as a composite outcome[Countermovement jump measures using forceplate technology Baseline, and 6, 12, and 24 weeks post‐baseline.] INCLUSION CRITERIA: Community‐dwelling, functionally independent adults aged 40 to 64 years who are able to read and understand English, provide informed consent, and safely participate in moderate‐intensity exercise. Participants must have no structured exercise history or currently complete three or fewer structured exercise sessions per week. Structured exercise includes gym‐based exercise, resistance training, functional training, HIIT, circuit classes, Pilates, yoga, personal training with a strength or balance component, and organised sport training. Incidental or recreational physical activity such as walking, recreational cycling, swimming, or running does not count towards the structured exercise threshold unless undertaken as part of a structured training program. Participants must also be classified as Tier 0 (sedentary), Tier 1 (recreationally active), or Tier 2 (trained/developmental) according to the Participant Classification Framework.