Queensland Specialist Weight Loss Centre’s Exercise Physiologist Keely MacLean explains how a consistent strength training program can assist with managing osteoarthritis and obesity.
Osteoarthritis (OA) is a common condition, especially in people over 50 and those above a healthy weight. Understanding what OA is and how strength training can help is essential for managing symptoms and improving quality of life.
What is Osteoarthritis (OA)?
Osteoarthritis is a degenerative joint disease that primarily affects the cartilage, bone, ligaments, and muscles surrounding joints. It is commonly seen in the knees, hips, hands, and spine. The main symptoms include joint pain, stiffness, reduced range of motion, and muscle weakness, which can limit daily activities and overall wellbeing.
OA typically develops when the protective cartilage wears down over time, resulting in increased friction, pain, and decreased joint function[1][2].
Why Strength Training for OA?
Contrary to some beliefs, regular strength training is not harmful for those with OA, and in fact, it is strongly recommended as part of a comprehensive management plan. Strength training involves working muscles against resistance — this can be achieved through free weights, resistance bands, body weight exercises, or weight machines.
Research highlights several benefits for people with OA:
- Improved Joint Function: Stronger muscles better support and stabilize joints, reducing stress on the affected areas and improving movement capability[1][3][2].
- Pain Reduction: Evidence from over 27 studies shows strength training can significantly reduce OA pain through improved biomechanical support and decreased joint load[3].
- Increased Strength and Function: Increased muscle mass and strength translate directly to better mobility, balance, and independence in daily living. These effects are present in both hip and knee OA[4][3].
- Weight Management: Progressive strength training helps with weight loss and maintenance, reducing excess stress on weight-bearing joints—a crucial factor in OA progression[1].
- Bone Health and Wellbeing: Resistance training helps maintain bone density and can boost mood, energy, and confidence[1][2].
Starting a Strength Training Program for OA
For those with OA, it is important that strength training be tailored to individual abilities and limitations.
Starting with an Exercise Physiologist is highly recommended:
- Initial Assessment: We assess joint condition, pain levels, and current fitness to design a safe and effective program.
- Supervision and Education: Proper technique is vital to avoid injury and ensure that you are getting the most from each exercise[5][2].
- Progression: Programs should gradually increase resistance and complexity, and be regularly updated according to progress.
- Ongoing Support: We monitor for flare-ups and adapt training as needed, ensuring exercise remains both safe and beneficial.
Key Takeaway:
Multiple studies confirm that strength training is a safe, evidence-based approach to improve pain, function, and quality of life for people with osteoarthritis. To maximise benefit and reduce risk, consult an Exercise Physiologist before starting.
To make an appointment with Keely for assistance and support with your fitness and weight loss journey call (07) 3544 6446 or E: admin@qsweightloss.com.au
About Keely
Keely MacLean is an Accredited Exercise Physiologist (Honours) passionate about strength training for health and longevity. She helps clients integrate resistance training into their lives, ensuring strength, function, and sustainable weight loss.
- https://www.arthritis.org.au/arthritis/arthritis-insights/moving-for-healthy-joints/empowering-joints-the-benefits-of-strength-training-for-arthritis/
- https://arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/physical-activity-and-exercise/strength-training/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11676110/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3606891/
- https://www.physio-pedia.com/Strength_Training
