The loss of muscle mass, strength, and function as you age can significantly increase your risk of falling [PubMed Study]. Weak muscles and brittle bones are often to blame. Contrary to popular belief, elders don’t usually fall and break their bones—more often, their bones break first, and then they fall!

Weight-bearing exercise is crucial [related article], but it’s not just about the big muscles. Even the small ones matter—especially your toes!

Too many trainers coddle their senior clients with machines and seated movements. But which exercises are truly better for fall prevention: leg extensions, leg curls, and leg presses—or step-ups, split squats, and single-leg Romanian deadlifts? [example]

Cues like “dig your big toe into the ground” and “monkey-grip the floor or step” help clients establish a stable base during ground-based exercises. This rooting technique enhances balance and body awareness—key for preventing falls.

And here’s something worth trying: train barefoot! Arnold used to do it all the time. Besides improving proprioception, it helps activate those often-overlooked muscles in the feet.

Take-Home Message:

Grip training shouldn’t be limited to your hands. Strengthen your toes, improve your balance, and reduce your risk of falling—both in and out of the gym.