Falls are the #1 cause of injury for adults over 65. Broken hips, fractures, ER visits—none of it is rare, and none of it is harmless. But here’s the part most people don’t hear enough:

Falling is not just a normal part of getting older.
It’s often a symptom of weak muscles, poor balance, and fragile bones—all of which are changeable.

In fact, strength training is one of the most effective ways to protect yourself from falls and fractures—no matter your age or starting point. Here’s how it works, and how you can start today.

1. The Fall Epidemic: Why It’s a Growing Concern for 55+

According to the CDC, one in four adults over 65 falls every year. And the consequences are serious:

• Hospital stays
• Loss of independence
• Long-term mobility issues
• Reduced confidence and fear of movement

Often, one fall leads to less activity, which causes more weakness—and increases the chances of another fall. It becomes a downward spiral.

But here’s the hopeful part: the earlier you begin strengthening your body, the more likely you are to avoid this path entirely.

2. The Hidden Link Between Weak Muscles and Fractures

What causes most falls? Often it’s something as simple as:

• A misstep on uneven ground
• Rising too quickly from a chair
• Tripping over a rug or pet

If your muscles are weak—especially in your hips, thighs, core, and ankles—you’re less able to catch yourself. And if your bones are brittle, a simple fall can lead to a serious fracture.

Weak muscles = more falls
Weak bones = more damage from those falls

This is why strength training is a double shield—it helps prevent the fall and protects you if you do fall.

3. How Strength Training Improves Bone Density and Stability

You’ve probably heard the phrase: use it or lose it. That’s true for your bones too.

Bones are living tissue. When you put healthy stress on them through resistance training, your bones get a signal: “Stay strong—we still need you.”
The result? They grow denser, tougher, and more resilient.

Strength training also:

• Improves joint stability
• Enhances neuromuscular control
• Strengthens the muscles that keep you upright and balanced

For those dealing with osteopenia or osteoporosis, strength training is often recommended right alongside medication and supplements.

4. The Best Types of Exercises for Fall Prevention

Fall-prevention workouts don’t have to be complicated. In fact, the most effective moves are often simple and targeted:

• Lower body strength: squats, step-ups, glute bridges
• Hip stability: standing leg lifts, side steps with bands
• Core control: planks, bird-dogs, seated knee lifts
• Ankle and foot strength: heel raises, toe lifts
• Grip strength: carrying weights or resistance bands

These exercises build the muscles that catch you when you stumble—and prevent you from stumbling in the first place.

5. What About Balance? Training That Works

Strength and balance go hand in hand. The stronger your legs and core, the better your balance.

To improve balance directly, include:

• Single-leg stands (hold onto a chair for support if needed)
• Heel-to-toe walks (like walking on a tightrope)
• Dynamic balance drills (marching, lateral stepping, or turning movements)

The key is to train balance regularly, just like you train muscles. It doesn’t take long—just 5–10 minutes a few times a week makes a real difference.

6. Everyday Activities That Get Safer with Strength

Once you start building strength, everyday life starts to feel easier—and safer:

• Getting up from the couch without using your hands
• Walking up stairs without holding the rail
• Catching yourself if you lose your footing
• Lifting groceries or laundry without strain

You’ll also feel more confident and less fearful—which reduces your fall risk even further.

Many people say they feel “ten years younger” after just a few weeks of training.

👉 Take the First Step with Me!

BuildStrength with Drew is a 6-week at-home strength training program designed specifically for adults 55+. With guided workouts using dumbbells, bands, or bodyweight, you’ll build:

• 💪 Stronger legs, hips, and core
• 🦴 Better bone density and posture
• 🧘‍♀️ More balance and control

No gym. No confusion. Just clear, safe guidance—and real results.