How Muscle Strength Prevents Falls and Injuries in Older Adults
As we age, staying steady on our feet becomes more important than ever, and one of the best ways to prevent falls and injuries is through building and maintaining muscle strength. In a recent episode of our podcast, we sat down with Tim Leposa, a personal trainer and founder of FitForLiving, to discuss why strength matters and how older adults can build it safely.
Why Muscle Strength Matters for Fall Prevention
According to Tim, muscle strength does far more than help with lifting heavy objects. It plays a critical role in maintaining balance, mobility, and stability — all essential for reducing the risk of falling.
“Having muscle on our body helps protect our bones, ligaments, and joints. If we do fall, there’s less chance of breaking or fracturing something,” says Tim.
As we age, our muscle mass naturally declines, beginning as early as our 30s. Without strength training, this loss can accelerate, leading to decreased coordination, slower reflexes, and greater risk of falls and injuries.
The Protective Power of Muscle Mass
Muscle acts like armor — it cushions joints, stabilises posture, and improves reaction time when we slip or lose balance. It also plays a vital role in:
Joint protection during movement
Bone density preservation
Supporting functional movement like getting up from a chair or stepping onto a curb
When muscles are weak, the body compensates by relying more on areas like the lower back or knees, which increases injury risk. Strength training, when done correctly, builds muscle endurance and alignment, reducing strain on vulnerable areas.
Getting Started: Simple, Functional Exercises for Strength
Tim recommends starting with functional, compound movements — exercises that mimic everyday actions and use multiple joints and muscles at once. These include:
Squats: Strengthen legs, glutes, and core — perfect for building the ability to rise from a chair or toilet.
Push-Ups (Modified): Can be done on the wall or knees to build upper-body strength.
Rows with Resistance Bands: Target the back and arms while improving posture.
Shoulder Presses: Help with overhead reaching tasks like getting things from cupboards.
Planks (Knee-modified if needed): Build core strength, which supports balance and spinal health.
“It’s not about lifting heavy straight away,” Tim says. “It’s about learning proper form, starting slow, and giving your body time to adapt.”
Assess Before You Begin
One of Tim’s key messages: get an assessment before you start. Many older adults have tight or weak muscle groups, and identifying these early helps create a safe, tailored plan.
He recommends working with a qualified personal trainer or exercise physiologist to:
Evaluate your current strength and flexibility
Address muscle imbalances
Build a safe, progressive strength routine
Progress Over Perfection
Strength training doesn’t have to mean gym memberships or heavy weights. With the right guidance, older adults can train at home, start with light resistance, and gradually build up.
Not only does it reduce fall risk, but it also improves confidence, independence, and quality of life — empowering older adults to live longer, healthier lives.