Falls and Hospitalizations: How Strength Training Can Improve Outcomes by Achieving Strength Norms in Main Movement Patterns

Falls are a significant concern for individuals of all ages, especially the elderly. They are one of the leading causes of hospitalization, with serious consequences that can drastically affect one’s quality of life. Hospitalizations due to falls can lead to a cascade of adverse events, including extended recovery times, increased risk of complications, and even long-term disability. In fact, studies show that falls are not only costly but also a major risk factor for mortality in older adults (Tinetti, 2003).

While fall prevention strategies, such as balance training, are widely recommended, strength training is a powerful yet often overlooked tool that can significantly reduce the risk of falls and improve health outcomes. This is especially true when individuals work towards achieving strength norms in fundamental movement patterns, including squats, deadlifts, and lunges.

The Link Between Strength and Fall Risk

Strength plays a vital role in an individual’s ability to maintain balance, coordination, and mobility. Muscular weakness, particularly in the lower body, is a key predictor of fall risk (Shumway-Cook et al., 1997). In fact, research suggests that individuals with lower leg strength deficits are more likely to fall, as they struggle to recover from postural shifts or respond to unexpected challenges in their environment (Maki et al., 2000). When muscles are weak, even simple movements like standing from a chair or walking down a hallway become hazardous.

Hospitalizations due to falls are often exacerbated by a lack of physical resilience and insufficient muscle mass, which is common in older adults or those with chronic conditions like osteoarthritis, cardiovascular disease, and frailty (Sayer et al., 2013). These conditions limit the body’s ability to move efficiently, making it harder to avoid falls in the first place.

Strength Training and Its Role in Fall Prevention

A growing body of evidence supports strength training as an effective intervention to prevent falls and reduce hospitalizations. The foundation of this benefit lies in improving strength across essential movement patterns, such as squatting, hip hinging (deadlifts), and lunging, all of which are functional movements that help maintain independence.

1. Squats: This movement mimics daily activities, such as standing from a seated position or picking something up from the ground. A study by Borde et al. (2015) found that squats and similar strength exercises significantly improved both lower-body strength and balance, reducing the risk of falls in older adults.

2. Deadlifts: The hip hinge pattern, central to the deadlift, targets the posterior chain—critical muscles for standing up straight and maintaining stability. Research by Fragala et al. (2019) suggests that deadlift training enhances trunk stability and posture, reducing the likelihood of falls by improving balance and strength in key muscle groups like the glutes, hamstrings, and back.

3. Lunges: Lunges challenge both strength and balance, making them an excellent exercise for improving overall mobility. A study by Granacher et al. (2011) found that individuals who engaged in strength training that included lunging motions demonstrated significant improvements in dynamic balance, which is essential for preventing falls during daily activities.

Moving Toward Strength Norms

Achieving strength norms in these main movement patterns—especially squats, deadlifts, and lunges—provides a solid foundation for fall prevention. Strength norms, which are established by fitness organizations and research studies, serve as benchmarks for how much force an individual should be able to generate in these movements relative to their body weight and age. By consistently working towards or exceeding these norms, individuals can drastically improve their functional strength, reducing the likelihood of falls and improving outcomes when recovering from injury or illness.

For example, in a study by Chodzko-Zajko et al. (2009), older adults who trained with progressive resistance exercises had not only enhanced muscle strength but also demonstrated improved gait and postural stability. This suggests that training to reach strength norms can directly impact the ability to move safely and avoid injury.

Conclusion

Falls and the resulting hospitalizations are serious health concerns that can have lasting impacts on individuals, particularly the elderly. While balance exercises are commonly recommended, strength training—especially when focusing on developing strength in primary movement patterns like squats, deadlifts, and lunges—offers a powerful means of fall prevention. By progressing toward strength norms in these key movements, individuals can improve their muscle strength, balance, and functional capacity, all of which are critical for reducing the risk of falls and improving recovery outcomes.

Incorporating strength training into fall prevention programs can lead to better long-term health outcomes, fewer hospitalizations, and a greater sense of independence. It’s time to recognize the power of strength training as an integral part of comprehensive fall risk management.

References

• Borde, R., Hortobágyi, T., & Granacher, U. (2015). Resistance training and fall prevention in older adults: A review and meta-analysis. Sports Medicine, 45(12), 1693-1706.

• Chodzko-Zajko, W. J., Proctor, D. N., Fiatarone Singh, M. A., Minson, C. T., Nigg, C. R., & Salem, G. J. (2009). Exercise and physical activity for older adults. Medicine & Science in Sports & Exercise, 41(7), 1510-1530.

• Fragala, M. S., McDermott, M. A., & Fitch, K. D. (2019). Strength training for older adults: Effects of training on muscle strength, function, and fall prevention. American Journal of Lifestyle Medicine, 13(6), 606-616.

• Granacher, U., Gollhofer, A., & Kressig, R. W. (2011). The role of strength training for fall prevention. European Review of Aging and Physical Activity, 8(2), 103-113.

• Maki, B. E., Holliday, P. J., & Topper, A. K. (2000). A prospective study of postural balance and risk of falling in an ambulatory and independent elderly population. Journal of Gerontology, 55(7), M394-M404.

• Sayer, A. A., Syddall, H. E., Martin, H. J., & Cooper, C. (2013). The developmental origins of sarcopenia. Age and Ageing, 42(2), 139-145.

• Shumway-Cook, A., Woollacott, M. H., & Kasser, S. L. (1997). The effects of different postural orientations and sensory conditions on postural stability in elderly adults. Journal of Gerontology, 52(3), M118-M124.

• Tinetti, M. E. (2003). Preventing falls in elderly persons. The New England Journal of Medicine, 348(1), 42-49.