A Joint Decision: Strengthening Your Way to Better Mobility

How Resistance Training Can Help Osteoarthritis: Strengthen Your Joints and Reduce Pain

If you're one of the millions of Australians living with osteoarthritis, you're likely familiar with the pain, stiffness, and reduced mobility it can cause. While medication and lifestyle changes can help manage symptoms, one of the most effective and underutilised tools for improving joint health is resistance training.

In this article, we’ll explore how resistance training can improve joint alignment, reduce pain, and restore mobility—all from the comfort of your home.

What Is Osteoarthritis?

Osteoarthritis (OA) is a degenerative joint disease where the protective cartilage within a joint breaks down, leading to pain, swelling, and limited movement. It commonly affects the knees, hips, lower back, and hands.

While OA is often seen as a wear-and-tear condition, muscle weakness and poor joint alignment can actually make symptoms worse. That’s where resistance training comes in.

Why Resistance Training Works for Osteoarthritis

Resistance training (also called strength training or weight training) involves using external resistance—like dumbbells, resistance bands, or bodyweight—to make muscles work harder. For people with OA, it offers multiple benefits:

1. Improves Joint Stability

Stronger muscles support your joints and reduce stress on cartilage, helping improve alignment and joint mechanics.

2. Enhances Movement Efficiency

By correcting muscle imbalances and improving posture, resistance training can reduce joint strain during everyday activities like walking, climbing stairs, or getting up from a chair.

3. Reduces Pain

Numerous studies show that strength training reduces inflammation and pain in people with OA, especially in the knees and hips.

4. Boosts Function and Confidence

With improved strength and mobility, many older adults report greater independence and less fear of falling.

Best Resistance Exercises for Osteoarthritis

Below are low-impact, joint-friendly resistance exercises recommended for managing osteoarthritis symptoms:

1. Chair Squats

Muscles worked: Quads, glutes
Stand in front of a chair, lower yourself slowly until you almost sit, then return to standing. Make sure you have good joint alignment between your knees and your hips. Try not let those knees cave in. This improves leg strength and joint stability without high impact. If you want to add more resistance to challenge the movement, you can add a resistance band around your knee.

2. Step-Ups

Muscles worked: Quads, glutes, hamstrings
Use a stable step or low stair and hold onto a wall or a poll for stability if needed. Step up with one foot, then the other, and step down. Make sure you have good joint alignment between your knees and your hips. Try not let those knees cave in. Builds leg strength and improves balance.

3. Resistance Band Leg Extensions

Muscles worked: Quadriceps
Sit in a chair, attach a resistance band around your ankle and the chair leg, and slowly extend your leg. A safe way to strengthen the knees without excessive strain.

4. Wall Push-Ups

Muscles worked: Chest, shoulders, arms
Stand facing a wall, place your hands on it, and do push-ups while keeping your core engaged. Great for building upper body strength without wrist or shoulder strain.

5. Glute Bridges

Muscles worked: Glutes, hamstrings, core
Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes. Make sure you have good joint alignment between your knees and your hips. Try not let those knees cave in. Helps with hip alignment and lower back support.

What Does the Research Say?

A growing body of research supports the use of resistance training in older adults with OA:

• A 2020 review in the Journal of Rheumatology found that home-based strength training significantly improved knee function and reduced pain in older adults with osteoarthritis.

• The American College of Rheumatology recommends strengthening exercises at least twice a week to improve joint function and reduce symptoms.

Getting Started Safely

Before starting any exercise program:

• Consult with your GP, physiotherapist or Exercise Physiologist, especially if you have multiple health conditions.

• Start slowly with light resistance or bodyweight, and focus on correct technique.

• Exercise regularly—even 2–3 sessions per week can make a big difference.

• Listen to your body. Discomfort is normal, but sharp or lasting pain is not.

Start Feeling Stronger Today

At Fitness at Home, we’re here to help you build strength safely and effectively—without needing a gym. By incorporating just a few resistance exercises into your weekly routine, you can support your joints, reduce pain, and enjoy better movement every day.