Why Strength Training is the Best Exercise for Arthritis

If you have arthritis, the idea of lifting weights might sound intimidating. Many worry that strength training could worsen joint pain. However, research shows why strength training is the best exercise for arthritis and one of the most effective ways to reduce pain, improve mobility, and support joint health.

How Strength Training Helps Arthritis

According to the Arthritis Foundation, regular exercise can:

Reduce pain, fatigue, and inflammation
Strengthen muscles, joints, and bones
Improve balance and sleep quality
Enhance mood and cognitive function

Specifically in reference to arthritis in the knees, the National Library of Medicine reports that “building muscle through strength training provides better support for your joints, decreasing pressure and inflammation”.

Resistance exercise or strength training “has been shown to be an effective intervention both for decreasing pain and for improving physical function and self-efficacy”. Training may “restore muscle strength and joint mechanics while improving physical function, normalize muscle firing patterns and joint biomechanics leading to reductions in joint pain and cartilage degradation”. This leads to improved self-efficacy and decreased anxiety and depression. According to the NIH strength training can be prescribed and performed by patients across the osteoarthritis severity spectrum.

Another study cited by the National Library of Medicine supports strength training for arthritis the hands. Results suggest strength training safely increases dynamic and static grip strength and reduces pain in older persons with hand osteoarthritis. (See The effects of Strength training among persons with hand osteoarthritis: a two-year follow-up study)

Best Strength Training Tips for Arthritis

Start Light: Use resistance bands or light dumbbells to begin.
Focus on Form: Proper movement prevents extra stress on joints.
Incorporate Isometric Exercises: These involve muscle contractions without joint movement, such as holding a wall squat or plank.
Listen to Your Body: Some soreness is normal, but sharp pain is not.

Getting Started with ELITE Fitness Alliance

At ELITE Fitness Alliance, we design personalized strength training programs to help you exercise safely with arthritis. Whether you’re new to strength training or seeking expert guidance, our trainers ensure you get stronger without unnecessary strain on your joints.

Learn more about our programs here: EliteEB.com

For additional expert-backed arthritis fitness tips, visit the Arthritis Foundation.

Don’t let arthritis hold you back—start building strength today!