If you’ve been told to “take it easy” because you have arthritis, I’m here to tell you that’s bullsh*t advice. Strength training isn’t just safe when you have arthritis — it’s one of the best things you can do to fight it. And I don’t just say that as a trainer — I say that as someone living with arthritis in both shoulders, my left knee, and as someone who had my right hip replaced due to osteoarthritis.

My Personal Experience with Strength Training & Arthritis

I’ve been strength training for years, but over the past few months, I’ve gone even heavier — and guess what? My arthritis symptoms have diminished dramatically.

And here’s something even crazier: Before my hip replacement, I trained right up until the day before surgery, lifting and strengthening the muscles around my deteriorating joint. That work made all the difference. Despite having a bone-on-bone condition, I was able to keep functioning and moving. And when it came time for surgery? My recovery was one of the fastest my doctors had ever seen. I was back to training within a week.

Why Strength Training Helps Arthritis

This isn’t just my personal success story—there’s real science behind it.

Stronger Muscles = Less Joint Pain – When you strengthen the muscles around a joint, they take on more of the workload, reducing stress and impact on the joint itself. Less stress = less pain.

Strength Training Improves Joint Stability – Lifting doesn’t wear down your joints — it protects them by building the connective tissue around them, making you more stable, more mobile, and less prone to injury.

Lifting Reduces Inflammation – Studies show that regular strength training can decrease systemic inflammation, one of the major drivers of arthritis pain. Movement is medicine!

Keeps You Functional & Independent – The alternative? Let your muscles weaken, your joints stiffen, and your mobility declines. Not an option for me — and it shouldn’t be for you either.

But What About Lifting Heavy?

Lifting light weights for high reps is fine, but lifting heavy has been a game-changer for me.

• More strength = more support for your joints.
• More muscle = less stress on weak areas.
• More confidence = more independence as you age.

Don’t be afraid of lifting heavy — it’s not about ego; it’s about building resilience.

What You Can Do Today

If you’ve been hesitant to strength train because of arthritis, stop waiting. Start light, focus on form, and progress gradually.

Need a plan? Download my Proactive Aging Blueprint — it’s packed with tools to help you move better, get stronger, and live without limits. Already lifting? Drop a comment and tell me how it’s helped you!

Final Thought

Arthritis isn’t a death sentence for your mobility—but sitting on the sidelines will be. Get under that bar, pick up those weights, and take control. Your joints will thank you.

PEACE.

Rick