Build A Foundation
A good foundation for strength training means understanding basic principles like keeping a neutral spine, maintaining pelvic positioning, and the importance of abdominal bracing. It also means mastering the foundational movements before advancing to more complicated moves. A solid knowedge of body awareness and a strong movement foundation will help you build strength without stressing your joints.
Before adding weights it’s important to have a strong understanding of what movement should look and feel like
Pick Simple And SAFE Exercises
Within the weight training world there are literally 1000’s of exercises to choose from. When you’re new to weight training it’s important to start with movements that are simple and safe. A safe exercise is one that is easier to control and reduces the risk for injury if something goes wrong. Sticking with simple movements, repeated with consistency is the safest and most effective way to build strength without stressing your joints.
Simple and safe movements like the glute bridge help you build strength without aggravating joint pain and arthritis
Pick The Right Starting Point
What’s right for you may not be right for someone else. Where you start all depends on your previous experience with weight training. Starting with movements that are too advanced is a surefire way to aggravate your injury and keep you from your goals. Most exercises have varying levels of difficulties. Finding the one that matches your ability level and slowly progressing will help you build strength and confidence.
Above: Mastering the box squat before progressing to the more challenging goblet squat will keep your joints safe.
Form More Important Than Weight
When just getting started with weight training, how you move is much more important than how much you move. There needs to be a strong emphasis on learning how to move in ways to protect the joints in your back, knees, hips, etc. Lifting too heavy a weight without maintaining good form is a surefire way to making your pain worse.
Perfecting your form is more important than lifting heavy when learning how to start weight training for joint pain.
Have A Plan
When you are new to weight training there are a lot of decisions that need to be made. What exercises? How many repetitions? What weight? If you don’t have a plan you’ll end up with a random collection of exercises that won’t help you reach your goals. Having a plan will also improve accountability and motivation which are also big parts of weight training.
Working with a professional to formulate a plan will improve outcomes, accountability, and motivation.
Learning how to start weight training the right way will help you avoid years of aches and pains. Using these five principles will help build strength to solve joint pain and arthritis.
For the last 10 years I’ve been helping adults build the strength and confidence to live active, healthy, and happy lives. My free program ‘Solving Pain With Strength’ gives you a step-by-step, approachable way to build strength without stressing your joints. Download it below and get started feeling better today.