Fitness: Hitting the weights now reduces risk of osteoarthritis later

Over four million Canadians have been diagnosed with osteoarthritis, a progressive disease of the joints that causes pain, swelling and stiffness. More prevalent with age and among women, the discomfort is due to a breakdown of the cartilage cushioning the joints, causing bone to rub against bone.

There’s no turning back once the joints start to degrade, with strength and mobility decreasing as the pain ramps up. Knees and hips are the most commonly affected, but osteoarthritis can also be found in the hands, feet and spine.

Common treatment strategies include medication to manage the pain and injections to help lubricate the joint. Low-impact, moderate-intensity exercise like swimming, walking and cycling is also often recommended. But one of the best prescriptions to lessen osteoarthritic pain is strength training.

Strengthening around the affected joint adds support, improves the distribution of weight and increases the flow of lubricating fluid. Numerous studies have reported strength training two to three times a week reduces joint pain and improves mobility.

But the role of strength training in managing osteoarthritis is more than just a strategy to mitigate pain and loss of function once the joint has started to deteriorate. There’s a growing body of evidence suggesting the real power of strength training is preventive, a theory explored in a recent study by researchers from the University of Florida.

“Although there is a plethora of research on the short-term role of strength training, we investigated the less understood relationships between varying lifetime exposure levels of muscular strengthening exercises and functional benefits in later life,” said the researchers.

The researchers used data collected from 3,192 study subjects with osteoarthritis of the knee, and grouped the participants by their lifelong history of strength training dating as far back as their teen years. Ranking the frequency of strength training over their lifetime along with their participation in sports and physical activity — including the intensity, duration and frequency of their exercise history — the researchers classified the study subjects into three groups: no strength training, some strength training and lifelong strength training. Strength training history was then compared to self-reported pain, function and gait.

“Participants who never engaged in strength training reported significantly more pain-limited days at baseline compared to those with some or lifetime strength training participation,” said the researchers.

Interestingly, the type and intensity of the strength training routine didn’t make a difference when it came to reducing pain. The study suggests it doesn’t matter whether you use weights, resistance bands or your own body weight — if you systematically overload your muscles, your joints will be healthier and experience less osteoarthritic pain than if you never hit the gym.

In addition to experiencing less pain, those in the lifelong and some strength training groups posted faster walking speeds and better mobility than those who never lifted weights.

“Given that gait speed is a key predictor of independence and overall health in older adults, the faster walking velocity among lifelong strength training participants underscores the importance of consistent engagement in strength-based activities,” said the researchers.

These findings are a reminder not to wait until osteoarthritis sets in to hit the gym. The earlier you start strength training, the better in terms of joint health. And you don’t need a complicated routine or to lift heavy weights. A basic upper- and lower-body workout including, but not limited to, squats, lunges, pushups, overhead and chest presses, lateral raises and bicep and tricep curls is a great start.

If you haven’t spent any time in the weight room, or if it’s been years since you picked up a dumbbell, a couple of sessions with a personal trainer is a good investment. It’s important to perfect your form, especially if you already have early signs of osteoarthritis.

Most studies evaluating the short-term effects of strength training on osteoarthritis have followed a training protocol of two to three times a week. And guidelines for strength and conditioning recommend lifting weights a minimum of twice a week. Most trainers will be able to set up a weekly routine that can be done in less than an hour per workout. And once you have the exercises down pat, you can invest in a few weights for use in the convenience of your own home for days when your schedule makes it impossible to get to the gym.

“Engaging in regular strength training may serve as a viable strategy to mitigate the functional decline associated with osteoarthritis and enhance overall quality of life,” states the research team.

After just a few weeks of following a regular strength training routine, the results will surprise you. More strength and power, better balance, improved fitness and a slowing down of the natural loss of muscle mass that occurs after middle age are the kind of outcomes that make a difference in how you feel and function. And now that we know improved joint health is also a byproduct of regular strength training, it deserves a spot at the top of your list of resolutions for 2026.

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