I’ve been hearing a lot of conflicting advice lately regarding strength training and joint health as we get older. Many of us were taught that lifting heavy weights puts too much stress on already inflamed joints, potentially leading to more wear and tear. The traditional logic suggests that low-impact cardio is the only safe path forward once the “creaky knees” set in.
However, I’ve also come across research suggesting that building muscle might actually provide a protective sleeve for our joints, potentially reducing the load on the bone itself. It’s hard to know which side to land on. Does the intensity of the workout matter more than the type of exercise? Or perhaps the specific type of arthritis—RA versus OA—changes the equation entirely?
I’m curious to hear if any of you have transitioned from “gentle” movements to actual resistance training. Did you find it helped stabilize your joints, or did it just lead to more flare-ups? Knowing your starting fitness level would be helpful context too.
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I’ve always been told to stick to the pool. Lifting sounds like a recipe for a week in bed.
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I started with 5lb dumbbells last year. My knees actually feel more stable now when I’m walking downstairs. It wasn’t an overnight fix, but it’s definitely made a difference for my OA.
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Following this. I’m too scared to try weights.
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The key is ‘progressive overload.’ You can’t just jump into heavy squats. I spent three months doing bodyweight only before touching a kettlebell. If you have a flare-up, you stop. Simple as that.
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Does anyone use those resistance bands instead? Are they safer?
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As a retired PT, I can tell you that muscle atrophy is a huge driver of joint pain. When the muscles around the knee or hip get weak, the joint takes 100% of the impact. Resistance training—done correctly—is often the best medicine we have. But please, get a professional to check your form first.
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Totally agree with the PT above.
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I tried lifting and my elbows flared up so bad I couldn’t drive. Maybe it works for some, but I think I’ll stick to my daily walks.
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I’m 67 and I deadlift. Not heavy, maybe 60 pounds, but it has completely changed my lower back issues. I think the myth that we are ‘fragile’ just because we have some grey hair is actually hurting us more than the weights do.
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It’s all about balance. I do weights twice a week and yoga three times. You need the strength but you also need the flexibility.
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There is a great book on this by a doctor who specializes in ‘geriatric athletes.’ It basically says use it or lose it.
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My joints make so much noise in the gym it sounds like a bowl of Rice Krispies lol.
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How do you know the difference between ‘good’ muscle soreness and ‘bad’ joint pain? I always struggle with that.
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Muscle soreness is usually a dull ache in the ‘meat’ of the limb. Joint pain is sharp, hot, or localized right in the socket. If it’s sharp, back off immediately.
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I think the ‘myth’ is that there’s a one-size-fits-all answer. Everyone’s stage of arthritis is different.
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Great discussion everyone. I’m going to talk to my doctor about starting a light program next week.
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