Strength Train

Strength Train

Lifting weights or using resistance bands 2 or more days a week keeps muscles strong and helps protect joints. Learn how to start training and how to gradually increase intensity so you reap benefits without hurting yourself.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia

Symptoms: reduced joint movement, stiffness, stiffness after rest, joint pain, muscle pain, pain, difficulty sitting down, difficulty standing up, difficulty walking, pain when standing, pain with movement, fatigue, anxiety, depression, weight gain, low self-esteem, weakness

Triggers:

Treatments:

Categories: Exercise

Duration

21

Strong Means Healthy

Why lift weights? Strength training:

* Keeps your bones and muscles strong

* Helps control weight

* Improves balance and coordination

* Boosts self-confidence

* May improve symptoms of arthritis, back pain, and fibromyalgia

* May take some pressure off joints and discs in the spine as you strengthen support muscles

* Helps you sleep better and boosts metabolism when also done with regular exercise

* May reduce risk of injuries and limits recovery time if an injury does occur

Remember to consult with your doctor before starting any new exercise program.

Prompt: Want to help muscle and joints?

CTA: Strength train!

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia

Symptoms: reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, difficulty sitting down, difficulty standing up, difficulty walking, limp, joint tenderness, ankle pain, elbow pain, finger pain, hand pain, hip pain, knee pain, shoulder pain, wrist pain, pain when standing, pain with movement, leg pain, fatigue, anxiety, depression, weight gain, low self-esteem

Triggers:

Treatments: exercise, muscle strengthening, lifting weights, range-of-motion exercises, resistance training, strength training

Categories: exercise

Trainers Can Help

If you've never lifted weights, it's best to get advice from a pro so you don't start too aggressively or move in ways that may hurt you.

Even a few sessions with a trainer can pay off. A trainer can help you set realistic goals, develop a customized training plan, and keep you motivated.

Be sure you educate your trainer about your pain, and avoid the temptation of doing too much too soon. Your body will only get stronger and stay healthier if you go at your best pace.

Prompt: Exercise coach.

CTA: Get professional advice.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia

Symptoms: reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, difficulty sitting down, difficulty standing up, difficulty walking, limp, joint tenderness, ankle pain, elbow pain, finger pain, hand pain, hip pain, knee pain, shoulder pain, wrist pain, pain when standing, pain with movement, leg pain, fatigue, anxiety, depression, weight gain, low self-esteem

Triggers:

Treatments: exercise, muscle strengthening, stretching, physical therapy, lifting weights, range-of-motion exercises, resistance training, strength training

Categories: exercise

Resistance Bands

You don't have to lift weights to build strength. Using exercise tubes or bands provides resistance that helps strengthen muscles. Bands are less expensive, lighter, and more portable than weights. Plus they won't dent your floor or smash your toe if you drop them. You can use them at home or in the gym. If you don't enjoy lifting weights or can't join a gym, exercise bands are a great option.

Prompt: Consider bands.

CTA: Try alternatives to barbells.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia

Symptoms: reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, difficulty sitting down, difficulty standing up, difficulty walking, limp, joint tenderness, ankle pain, elbow pain, finger pain, hand pain, hip pain, knee pain, shoulder pain, wrist pain, pain when standing, pain with movement, leg pain, fatigue, anxiety, depression, weight gain, low self-esteem

Triggers:

Treatments: exercise, exercises, muscle strengthening, lifting weights, range-of-motion exercise, resistance training, strength training

Categories: exercise

Free or Machine?

Both free weights and exercise machines have their merits. Machines are good when you are starting out because they guide your movements. As you build strength and improve your form, start to include free weights in your routine. Free weights work the little muscles that stabilize a joint because you also have to balance the weight as you lift it.

Prompt: Machines or not?

CTA: Which? Free weights or machines?

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia

Symptoms: reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, difficulty sitting down, difficulty standing up, difficulty walking, limp, joint tenderness, ankle pain, elbow pain, finger pain, hand pain, hip pain, knee pain, shoulder pain, wrist pain, pain when standing, pain with movement, leg pain, fatigue, anxiety, depression, weight gain, low self-esteem

Triggers:

Treatments: exercise, muscle strengthening, stretching, cold compress/cold packs, heat therapy, rest, over-the-counter drugs

Categories: exercise

Prevent Injury

To prevent injury, it's vital to warm up before exercising, and that includes strength training. You might start with 10 minutes on a stationary bike.

Continue the warm-up with gentle joint rotations for wrists, shoulders, hips, knees, and ankles. Perform slow, circular movements (clockwise and counter-clockwise) until your joints move smoothly. Never take these rotations to the point of pain.

Prompt: Warm up.

CTA: Prepare muscles to train.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia

Symptoms: reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, difficulty sitting down, difficulty standing up, difficulty walking, limp, joint tenderness, ankle pain, elbow pain, finger pain, hand pain, hip pain, knee pain, shoulder pain, wrist pain, pain when standing, pain with movement, leg pain, fatigue, anxiety, depression, weight gain, low self-esteem

Triggers: moving joint, overdoing it

Treatments: exercise, muscle strengthening, stretching, lifting weights, range-of-motion exercises, resistance training, strength training

Categories: exercise

Strength Train Form

Strength training using the wrong technique may increase your pain or cause injury. Ask a trainer at your local gym or a physical therapist to walk you through a workout with weights, showing you each exercise and making sure you're using the proper form.  No matter what your form, exercises should not hurt.  Pain, especially in joints, can be damaging and may cause muscles to shut down loosing benefit of exercise.  It's worth the time to get it right so you're helping, not hurting, yourself. Feeling a ”mild burn” from lactic acid build-up in muscles worked is OK. Burn is an indicator of proper technique. However, too much may lead to secondary issues, especially for beginners.

Prompt: Form first.

CTA: Use weights correctly to avoid injury.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain

Symptoms: reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, difficulty sitting down, difficulty standing up, difficulty walking, limp, joint tenderness, ankle pain, elbow pain, finger pain, hand pain, hip pain, knee pain, shoulder pain, wrist pain, pain when standing, pain with movement, leg pain, fatigue, anxiety, depression, weight gain, low self-esteem

Triggers: exercising, overdoing it, injury

Treatments: exercise, muscle strengthening, physical therapy, lifting weights, range-of-motion exercises, resistance training, strength training

Categories: exercise

Determining Reps

Not sure how many pounds to start with? It depends on the move you are doing. Start with a weight that you can lift 12 times using proper form before your muscles tire. If your movement is shaky, you're using too much weight.

A set is 8 to 12 repetitions. Start with 1 set and slowly build up to 2 - 3 sets.

When you can do 12 reps for 2 sets using proper form, you may increase the weight. Be sure you can do 8 reps with the new, heavier weight. If you can't, lower the weight a bit.

Prompt: How many pounds and reps?

CTA: Lift weights safely.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia

Symptoms: reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, difficulty sitting down, difficulty standing up, difficulty walking, limp, joint tenderness, ankle pain, elbow pain, finger pain, hand pain, hip pain, knee pain, shoulder pain, wrist pain, pain when standing, pain with movement, leg pain, fatigue, anxiety, depression, weight gain, low self-esteem

Triggers:

Treatments: exercise, muscle strengthening, lifting weights, range-of-motion exercises, resistance training, strength training

Categories: exercise

 

Start Weights Slowly

Done properly, strength training is safe for most people. A strength training program should include exercises for all of your major muscle groups: legs, arms, chest, shoulders, back, and abs.  Start with light weights and a number of repetitions that you can do easily, and increase your exercise level slowly. You want your muscles to feel tired; you don't want to feel pain.

Prompt: Hit the weights.

CTA: Boost your workout intensity.

Conditions: Osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia

Symptoms: reduced joint movement, stiffness, stiffness after rest, stiff joint, swollen joint, warm joint, joint pain, muscle pain, pain, lower back pain, upper back pain, symmetrical pain, difficulty sitting down, difficulty standing up, difficulty walking, limp, joint tenderness, ankle pain, elbow pain, finger pain, hand pain, hip pain, knee pain, shoulder pain, wrist pain, pain when standing, pain with movement, leg pain, fatigue, anxiety, depression, weight gain, low self-esteem

Triggers:

Treatments: exercise, muscle strengthening, lifting weights, range-of-motion exercises, resistance training, strength training

Categories: exercise

WebMD Medical Reference Reviewed by Ross Brakeville, DPT on January 27, 2019

Sources

SOURCES:

ACE: "Free Weights vs. Strength Training Equipment."

American Academy of Family Physicians: "Fibromyalgia and Exercise."

American Academy of Orthopaedic Surgeons: "Low Back Pain Exercise Guide."

Arthritis Foundation: "Types of Exercise;" "Who is at Risk?;"  "Fitness Exercises and Videos/Stretching;" and "All About Osteoarthritis – Exercise."

CDC: "Strength Training for Older Adults" and "Why Strength Training?"

Idea.com: "Top 10 Benefits of Hiring a Personal Trainer."

National Fibromyalgia Association: "Strength Training for the Person With Fibromyalgia."

University of Michigan Health System: "Low Back Pain Exercises."

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