Strength training can reduce risks of falls in older people, says UoG expert in support of Falls Prevention Week

Falls should not be accepted as an inevitable part of getting older, according to a University of Gloucestershire strength and conditioning expert who is encouraging older adults to prioritise strength and physical activity to help maintain their independence.

In support of Falls Prevention Week 2026 (21–25 September), Dr Hayley Legg is highlighting how appropriate exercise, alongside simple changes in the home, can help older people reduce their risk of falling and remain active and independent for longer.

Dr Legg, an Accredited Strength and Conditioning Coach at University of Gloucestershire, said: “Falls are not an inevitable consequence of ageing. Many of the factors that increase our risk of falling can be modified, particularly our strength, balance, mobility and confidence, as well as hazards within our home environment.”

Falls are one of the leading causes of injury, disability and loss of independence among older adults, with approximately 20% to 30% experiencing at least one fall each year.

Even a seemingly minor fall can have serious consequences, including fractures, traumatic brain injuries, hospitalisation and admission to long-term care. Falls can also affect an individual’s confidence, independence and quality of life.

Dr Legg (pictured) explained that a range of physical factors can increase the risk of falling inside and outside the home, including reduced muscle strength and power, slower reaction times, poorer balance and a slower walking speed.

She added: “Sadly, the fear of falling itself can cause older adults to lose confidence, reduce their activity levels and move more cautiously around their home and community. Reducing activity can then lead to further losses in strength and physical function, creating a vicious cycle that can increase the risk of falling.

“It’s important to reduce preventable hazards around the home. These can include loose rugs, cluttered hallways, poor lighting and stairs or steps without suitable handrails. A previous fall can also increase an individual’s risk of falling again.”

Dr Legg recommends that older adults, where appropriate for their health and ability, incorporate exercises that challenge strength, balance and movement into their regular routine.

She said: “Strength underpins our mobility, balance, function, and independence. A stronger older adult is typically more resilient and less vulnerable to injury following a fall.

“Prioritising strength training is therefore a great place to start to reduce your risk of falls and other age-related physical health declines, but the exercise needs to be challenging enough to have significant health benefits.

“Simply attending low-intensity seated exercise classes may not be enough to improve strength, bone health, or fall resilience. Exercise should be challenging enough to stimulate improvement while remaining safe and appropriate for the individual.

“An approach that combines strength, power, balance and reactive movements is beneficial.

“Making small changes can have a large impact on an older adult. Reducing the risk of falls can help older adults remain active, independent, and living at home for longer.”

Dr Legg said the ‘best’ exercises are not necessarily novel or complex, adding: “Many of the movements Strength and Conditioning Coaches already prescribe, such as squats, hinges, carries, step-ups, presses, and rows, become powerful tools for preserving independence, reducing falls risk, and supporting healthy longevity when appropriately adapted for older adults.

“It is recommended to seek out guidance from a Strength and Conditioning coach, personal trainer or physio for additional advice on improving strength.”

Examples of exercises in the home that may help include:

• Sit-to-stands: rising from a sturdy chair and sitting back down in a controlled way to strengthen the legs and practise a movement used throughout everyday life. This is similar to a squat movement in the gym, and you can add load or weights as the movement becomes easy.
• Step-ups: stepping onto and off a low, secure step to build leg strength, balance and confidence when using stairs and kerbs.
• Loaded walks: walking back and forth with a bag or something slightly heavy in one hand can help develop strength and balance.
• Heel-to-toe walking: walking with the heel of one foot placed close to the toes of the other to challenge balance and coordination, with support nearby if required.
• Single-leg balance: standing on one leg for a short period while holding or remaining close to a stable surface for support.
• Faster, controlled movements: for people who are able to perform the exercises above safely, working on performing them more quickly can help develop muscle power and the ability to react to a loss of balance.

Anyone who is unsure about exercising safely, has a medical condition, experiences dizziness or pain, or has recently fallen should seek appropriate advice from a healthcare or qualified exercise professional.