Ask the
Want to run further, lift heavier or nail a pull-up? Each month, we put your questions to the Women’s Health Collective panel – eight of the finest fitness brains here to help you make good on your goals
Q I’ve developed chronic joint pain with age. Can I weight train safely?
India Morse says: First, I’m so glad that you’re keen to weight train; there’s a common misconception that doing so will increase joint pain, but research shows otherwise. One study* found that lifting weights can reduce arthritis pain by a third, since stronger muscles stabilise – and reduce the pressure on – your joints. Another study* linked weak quads to knee osteoarthritis occurence.
That weight training can help manage joint pain makes sense: your muscles contracting is what enables your joints to move. When you walk, for example, your thigh muscles contract to stabilise your knee joint. Strong muscles take some of the impact from the movement, which reduces strain on your joints. Less strain means less friction between your joint bones and less cartilage damage – both big contributors to joint pain.
A word of warning though, warm-ups are non-negotiable. I’d recommend you spend at least 10 minutes warming up per session. Stretching and mobility produces lubricating fluid within your joints, so they’ll move easier, which will improve your performance. Next, consider the equipment you use. If you’re a beginner, stick to a pair of light/medium dumbbells and perform three reps per exercise. The weight should feel challenging, but not so challenging that you can’t finish three reps. You shouldn’t feel any pain, either. Incrementally increase these weights by 1kg to 2kg once three reps starts to feel easy – again, without pain or discomfort.
Isometric exercises are also great for joint pain; they’re completely static, meaning no joint movement is required, but the muscles surrounding the joints causing you pain still become stronger. Indeed, one study* on people with knee osteoarthritis found that doing just six weeks of isometric quad and straight leg raise exercises significantly reduced participants’ pain intensity. To improve your pain, try holding a glute bridge, wall sit or plank for 30 to 60 seconds per day.
Above all, correct form an
