Living with arthritis can feel like a constant balancing act—managing pain, maintaining mobility, and trying to stay active without making things worse. For many, the natural instinct is to rest more and move less when joints hurt. But research consistently shows that the opposite approach—strategically building strength—is one of the most effective ways to manage arthritis over the long term.

Why Strength Training Matters for Arthritis

Arthritis is a condition characterized by inflammation and degeneration of the joints, often leading to pain, stiffness, and limited range of motion. Whether it’s osteoarthritis (wear and tear) or rheumatoid arthritis (autoimmune), the result is the same: joints that don’t feel or function like they used to.

Strength training helps manage arthritis by:

• Improving joint stability – Stronger muscles better support and stabilize joints, reducing mechanical stress.
• Reducing pain – Studies show that resistance training can significantly reduce arthritis-related joint pain.
• Improving function and mobility – Strength training boosts your ability to perform everyday tasks like climbing stairs, lifting groceries, or getting off the floor.
• Enhancing bone density – Weight-bearing exercises not only benefit muscles but also slow bone loss associated with osteoarthritis and aging.
• Reducing inflammation – Regular strength training is associated with lower levels of systemic inflammation.

The Vicious Cycle of Inactivity and Joint Pain

One of the biggest challenges arthritis patients face is the fear of making their condition worse with exercise. But avoiding movement often leads to muscle loss, joint stiffness, and weight gain—all of which accelerate joint degeneration and increase pain.

This cycle looks like:

1. Joint pain → Less movement
2. Less movement → Muscle loss
3. Muscle loss → Poor joint support
4. Poor joint support → More pain

Strength training breaks this cycle by rebuilding the muscular support system around your joints.

What Does the Research Say?

Numerous clinical studies have shown that resistance training can reduce pain and improve function in patients with arthritis. One study published in Arthritis & Rheumatology found that participants who followed a progressive strength training program for 16 weeks reported:

• A 43% reduction in pain
• A 44% improvement in physical function
• Better mental health scores

Another meta-analysis published in Annals of Internal Medicine concluded that strength training was just as effective as aerobic exercise in improving pain and function in patients with knee osteoarthritis.

Getting Started Safely

If you’re new to strength training or have joint pain, it’s important to start smart. Here’s how:

1. Get a Baseline Assessment

Before starting a program, get evaluated by a provider trained in functional movement and arthritis care. At Central Ohio Spine and Joint, we offer movement screenings and InBody scans to assess muscle mass and joint function.

2. Start with Bodyweight and Resistance Bands

You don’t need to lift heavy weights right away. Simple movements like sit-to-stand, wall push-ups, and banded leg raises are a great way to activate key muscle groups while minimizing joint stress.

3. Focus on Key Areas

Arthritis tends to affect large joints like the knees, hips, and shoulders. Build strength around:

• Hips and glutes – For walking and stair climbing
• Quads and hamstrings – For knee support
• Core – For posture and spinal stability
• Shoulder stabilizers – For overhead movement

4. Use Low Reps, High Quality

Perform 2–3 sets of 8–10 controlled reps per exercise, 2–3 times per week. Focus on proper form and full range of motion rather than chasing high volume.

5. Don’t Push Through Sharp Pain

It’s normal to feel muscle fatigue or mild joint soreness after strength work—but sharp or worsening joint pain is a red flag. This may indicate poor technique or inflammation that needs to be addressed.

6. Combine with Other Approaches

For best results, combine strength training with:

• Aerobic exercise (e.g., walking, cycling)
• Flexibility and mobility work
• Manual therapies (e.g., chiropractic, dry needling, shockwave therapy)

What We Offer at COSJ

At Central Ohio Spine and Joint, our team of chiropractors, rehab specialists, and personal trainers specialize in helping people with arthritis regain strength, reduce pain, and stay active—safely. Our 3-step system of Repair → Retrain → Reinforce ensures that you not only feel better but move better for the long haul.

If you’re dealing with joint pain or early arthritis and you’re unsure how to begin exercising, our team can design a customized strength and mobility plan just for you.

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Take the First Step Toward Stronger Joints

If arthritis has slowed you down, strength training might be your best long-term strategy to regain control. It’s never too late to get stronger—and stronger muscles mean happier joints.

👉 Schedule a consultation today to learn how our team can help you manage your arthritis with confidence and movement.