Strong and healthy joints are essential because they allow for movement and flexibility. They also assist your body in absorbing shock, maintaining balance and stability, and shielding your bones and other tissues from harm. Strength workouts can help to enhance joint health and functionality.
When you hear the term strength training, you may immediately think of muscle building. However, this form of exercise can also help protect your joints and reduce stiffness, which is extremely beneficial for persons with arthritis.
Also, did you know that exercise is now considered a vital component of any arthritis therapy regimen? Furthermore, the American College of Rheumatology (ACR), Arthritis Foundation, Centers for Disease Control and Prevention (CDC), and World Health Organization (WHO) believe it is critical for everyone with arthritis.
Let’s keep reading to know more about strength training, how it works, and 5 best strength training exercises to build muscles and reduce joint pain.
Why are Strength Training Exercises Important for People Dealing with Arthritis?
If you have arthritis, you may be hesitant to try out effective strength training exercises. In fact, physical activity is one of the most consistently effective arthritis treatments. Among other advantages, the top strength training exercises can:
- Reduces pain, tiredness, and inflammation.
- Strengthen the muscles, joints, and bones.
- Reduce the risk of heart disease and enhance cardiac outcomes.
- Reduce the risk of diabetes by reducing blood sugar levels and using diabetes medications.
- Enhance cognitive function and emotional well-being.
- Promotes more restful sleep.
Making strength training exercises a regular part of your life is difficult, especially if you suffer from arthritis, which causes people to move less, have less muscle strength, and possess a lower aerobic capacity. If you are unable to reach a goal right away, do not become frustrated or give up.
It can take six to eight weeks to see fitness benefits, but pain, exhaustion, and mood might get better almost immediately.
According to James Wyss, MD, the secret is to avoid pushing oneself too hard too quickly. Dr. Wyss is a physiatrist (a doctor who specializes in the non-surgical treatment of orthopedic disorders) at Hospitals on Long Island and in New York City.
“Everyone, including those with arthritis, can make improvement, but they must begin slowly. We recommend that people achieve small increases, such as increasing their strength training exercises for muscle building and joint pain relief intensity or duration by 10% or 20% or increasing the amount of weight they lift.
If you’re concerned about effective strength training exercise for joint pain relief safety, you’re not alone. Many people with arthritis do.
However, specialists say the actual danger is not exercising at all, which causes your joints to stiffen, become uncomfortable, and more prone to injury. Strength training exercises for muscle building strengthens the muscles, ligaments, and tendons surrounding the joints, which work as a brace to protect them.
Another issue: Arthritis sufferers have historically been urged to exercise but given no instruction on what or how to do so.
Options are vital because there is not just one of few ideal strength training exercise for arthritis, according to Dr. Wyss. Infact every exercise might be right or wrong. “Individuals may discover that certain options are preferable for them since they are enjoyable and are more likely to establish and maintain a solid routine. As a result, it is critical to talk with a specialist to determine which options are best for you.
Read More: Benefits of Strength Training for Women?
5 Strength Training Exercises for Muscle Building and Reducing Joint Pain
1. Glute Bridges
Glute Bridges strengthens the glutes, hamstrings, and core, improving hip stability and reducing knee and lower back strain. Great for alleviating joint pain in the hips and lower back.
How to Do It?
- Lie on your back with knees bent, feet flat, and arms at your sides.
- Press through your heels to lift your hips, forming a straight line from shoulders to knees.
- Hold for 2–3 seconds and slowly lower back down.
2. Wall Sits
Wall sits builds strength in the quadriceps, hamstrings, and glutes while reducing impact on the knees. It improves joint stability and enhances endurance.
How to Do It?
- Stand with your back against a wall and feet shoulder-width apart.
- Slide down until knees form a 90-degree angle.
- Hold the position for 15–30 seconds, then return to standing.
Read More: What is Myofascial Stretching? Benefits & Pain Relief Explained
3. Push-Ups (Modified or Standard)
Push ups are another effective strength training exercise for muscle building and reducing joint pain. It works to strengthens the chest, shoulders, triceps, and core, promoting upper-body stability and better posture without stressing the joints.
How to Do It?
- Begin in a plank position (standard) or on your knees (modified).
- Lower your chest toward the floor, keeping elbows at a 45-degree angle.
- Push back up to the starting position.
4. Seated Resistance Band Rows
Seated resistance band rows engage the upper back, shoulders, and arms, improving posture and reducing strain on the neck and shoulders. Low-impact and joint-friendly.
How to Do It?
- Sit on the floor with legs extended and a resistance band looped around your feet.
- Hold the band with both hands and pull it toward your torso, squeezing your shoulder blades together.
- Slowly return to the starting position.
5. Bodyweight Squats
Bodyweight squats strengthen the quadriceps, hamstrings, glutes, and core, improving lower-body function and reducing knee and hip pain.
How to Do It?
- Stand with feet shoulder-width apart, arms extended forward for balance.
- Lower your hips as if sitting in a chair, keeping your knees behind your toes.
- Push through your heels to return to standing.
To Wrap Up!
Strength training exercise offers numerous benefits especially when you are dealing with arthritis. It not only helps you reduce joint pain and cope up with arthitis but also helps you in muscle building as well. Because, strength training exercise works with your overall body and helps in increasing flexibility, improving range of motion, and strengthening connective tissues.
But, before getting started – it is important to consult with a professional who can guide you in the right direction.
And, if you are looking for a professional training assistance, who can work with you through strength training exercises for muscle building and reducing joint pain – then Soma Athletic Wellness – the leading Strength Training In Houston center has got you covered.
To know more us, how we can help you and everything in between at our Pain Relief & Rehabilitation Center, book a free consultation call with us & get started.
