Can strengthening muscles reduce injuries and falls?
Strength training can improve function and reduce some injury risks, but strength alone does not prevent every injury. In older adults, combining strength and balance work helps reduce falls alongside review of vision, medicines, home hazards and other risk factors.
Details
Match training to the goal
Body-weight exercises, resistance bands or weights can be progressed gradually. Chair rises and balance practice may serve everyday function better than focusing on one muscle or heavy loads without technique.
Prevention has several parts
Suitable footwear, lighting, removing trip hazards and reviewing medicines that cause dizziness also matter. In sport, skill, fatigue, preparation and rapid increases in workload affect risk.
Use support if unsteady
After a fall or when afraid of falling, seek an assessment and a program using stable support or supervision. Avoid difficult balance tasks alone to prove strength. Persistent pain or sudden decline needs review.
Related reading: Should I do planks every day, and how can I start safely?.