Why Leg Strength Training Helps Prevent Falls In Older Adults

Leg strength training (including squats, weight training, and sit-to-stand exercises) is a cornerstone of fall prevention and longevity because many falls occur when the legs cannot produce enough force - or produce force quickly enough - to recover from a slip, trip, or loss of balance.

Key Reasons Leg Strengthening Works:

1.     Stronger legs improve balance recovery.

When balance is disturbed, the body often needs a rapid step and a strong stance leg to stabilize and stop the fall. Strength and balance exercise interventions are recommended in global falls guidelines because they reduce falls risk. [1]

2.     Squat patterns train the most important daily tasks.

Falls frequently happen during transitions such as rising from a chair or toilet, stepping up a curb, or changing direction. Squat and sit-to-stand variations build the hip and thigh strength that supports safer transfers and stair/curb negotiation. [1]

3.     Resistance training counters age-related loss of muscle and resilience (sarcopenia/frailty).

Aging is associated with declines in muscle mass and strength; these losses reduce physiologic resilience and increase vulnerability to adverse events. A major professional position statement summarizes evidence that resistance training improves strength, function, mobility, and independence in older adults. [3]

4.     Exercise programs that include balance/functional work reduce falls.

A Cochrane systematic review found that exercise reduces the rate of falls, with balance and functional exercise (often combined with resistance work) showing meaningful reductions. [2]

5.     Public health guidelines explicitly recommend strength and balance work for older adults.

Guidelines from the World Health Organization and the U.S. CDC recommend muscle-strengthening activities for older adults and advise those with poor mobility to include balance-focused activity to help prevent falls. [4,5]

Sources

1. Montero-Odasso M, van der Velde N, Martin FC, et al. World guidelines for falls prevention and management for older adults: a global initiative. Age and Ageing. 2022 Sep 30;51(9):afac205. doi:10.1093/ageing/afac205. https://pmc.ncbi.nlm.nih.gov/articles/PMC9523684/

2. Sherrington C, Fairhall N, Wallbank G, et al. Exercise for preventing falls in older people living in the community: an abridged Cochrane systematic review. British Journal of Sports Medicine. 2020 Aug;54(15):885-891. doi:10.1136/bjsports-2019-101512. https://pubmed.ncbi.nlm.nih.gov/31792067/

3. Fragala MS, Cadore EL, Dorgo S, et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2019 Aug;33(8):2019-2052. doi:10.1519/JSC.0000000000003230. https://pubmed.ncbi.nlm.nih.gov/31343601/

4. World Health Organization. Physical activity - Adults aged 65 years and above recommendations. (Web page). https://www.who.int/initiatives/behealthy/physical-activity

5. Centers for Disease Control and Prevention. Older Adult Activity: An Overview (Physical Activity Basics). Updated Dec 4, 2025. https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html