11/19/2025
💪 11 benefits of weightlifting for supporting functional independence and reducing fall risk factors
• Balance and movement control •
1. Weight training consistently demonstrated improvements in static and dynamic balance
2. Improve age-related declines in neuromuscular functioning for greater movement control and balance
3. Those who have been lifting throughout the years as a way of life were protected against any age-related declines in neuromuscular functioning
4. Both low and high volume training that increases strength lead to improvements in balance, movement control, and neuromuscular functioning
5. These improvements were demonstrated through improved balance, greater functional capacity, and proper movement
• Mobility and flexibility •
6. 12 weeks of weight training was shown to improve flexibility in every joint movement
7. Increasing the frequency of weightlifting was shown to have a significantly greater improvement in frontal hip flexion
• Functional capabilities •
8. Improves movement capabilities in the form of step length, step speed, and single-step balance recovery by 15–30%
9. When strength is increased, volunteers in studies improved the performance of and reduced the time it took to do tasks such as climbing stairs, rising from chairs, and going from standing to sitting
10. In fact, weight training is just as effective as aerobic-based training in improving physical skills and functional capabilities
11. Reduces the fear of falling whether the volunteer had a history of falls or not, allowing them to move with greater confidence
