Water-Inertia-Based Dynamic Stability Training for Balance and Postural Control in Healthy Young Women

This randomized controlled study evaluated the effects of a 10-week dynamic stability training program using a mobile water load compared with a mass-matched stable load in healthy young women. Thirty participants were randomly assigned to either water-inertia-based unstable-load training or stable-load training. Both groups completed the same supervised exercises three times per week, using vests with the same total external mass; the main difference between groups was whether the load inside the vest was mobile or stable. Outcomes were assessed before training, after 5 weeks, and after 10 weeks. The study evaluated dynamic balance, postural sway during single-leg stance, and other physical-performance outcomes to determine whether mobile water loading produced different training adaptations from stable loading.

Inclusion Criteria: * Female undergraduate students aged 19 to 25 years. * Generally healthy at the time of enrollment. * No surgery within the previous 6 months. * No congenital, neurological, vestibular, or musculoskeletal disorder affecting the foot, pelvis, or spine. * No participation in resistance training during the previous 12 months. Able and willing to participate in the 10-week supervised exercise intervention and study assessments. * Provided written informed consent to participate. Exclusion Criteria: * Did not meet any of the inclusion criteria. * Participated in resistance training or functional training outside the study intervention during the 10-week study period. * Developed a health condition, injury, or other circumstance during the study that prevented safe participation in the prescribed exercise program or outcome assessments.