Strong legs, long life: Dr. Chad Maurer on the power of lower body strength

When it comes to living longer and maintaining independence, your legs may be more important than you think. According to Dr. Chad Maurer, a primary care physician at AdventHealth Medical Group Primary Care at Lafayette, leg strength—particularly in the quadriceps—is a key predictor of mobility, balance, and overall health as we age.

“Exercise programs that include leg strengthening and balance training reduce the rate of falls by approximately 23%, and the number of people experiencing falls by 8–15% compared to those who do not,” says Dr. Maurer.

Why leg strength matters

Preserving leg strength supports longevity by maintaining mobility, reducing fall risk, and enabling essential daily activities like walking, climbing stairs, and rising from a chair. Quadriceps strength, in particular, is closely tied to gait speed and balance—two critical factors in preventing falls and maintaining independence.

Start early, but it’s never too late

While it’s ideal to begin focusing on leg strength in early adulthood, Dr. Maurer reassures that it’s never too late to start. Age-related muscle loss accelerates after 50, making early intervention important—but not exclusive.

Functional fitness for all ages

Simple, accessible exercises like sit-to-stand movements, bodyweight squats, lunges, and step-ups (onto a 20–40 cm platform) can be highly effective. Static quadriceps contractions and straight leg raises are also beneficial. For older adults, tai chi and resistance training are particularly helpful in improving balance and strength.

Dr. Maurer also addresses common misconceptions: “Some believe strength training is unsafe or ineffective for older adults, but the American Heart Association explicitly states that resistance training is both safe and beneficial—even for those with cardiovascular disease—when appropriately prescribed and supervised.”

A gendered perspective

Interestingly, older women tend to experience greater declines in lower limb strength, which can lead to faster functional decline. While muscle strength (especially in the quadriceps and grip) is strongly associated with independence in women, men tend to rely more on cardiorespiratory fitness. However, both genders benefit significantly from maintaining leg strength.

Beyond mobility

The benefits of strong legs extend beyond fall prevention. Improved leg strength has been linked to better cardiovascular fitness, higher bone density, and even enhanced cognitive function.

Dr. Maurer enjoys developing relationships with patients with the goals to teach and empower them to be engaged in their own healthcare decisions. He is an active listener and looks to find the root causes of issues, while also trying to minimize long-term risks. He is passionate about continuing to learn more about lifestyle and reversible factors that can be changed to help maintain overall health, lessening the chances of chronic disease.

To learn more or schedule an appointment with Dr. Maurer, please visit: Chad Maurer, MD | Family Medicine | Lafayette, CO | AdventHealth