How Strength Training Can Improve Your Health
How Strength Training Can Improve Your Health
In the past, many people associated strength training with oiled-up, musclebound bodybuilders — and, as such, decided strength training wasn’t the workout for them. But that idea couldn’t be farther from the truth!
In a way, we get it. Strength training can be incredibly intimidating if you’re coming at it cold: you have to grapple with unfamiliar equipment, uncertainty about proper lifting techniques, and confusion about which exercises to perform. But once you find your footing, strength training is one of the best things you can do for your overall health and wellness.
At Kaizen Physical Therapy, we want to help make strength training accessible to all, regardless of age, health history, or ability level. To help you see the many benefits of strength training, we thought we’d share the stories of two patients: Alisha and Michelle.
Both of these patients are ordinary women in their late 50s. Neither were hardcore athletes, but both discovered the health benefits of strength training.
Alisha: A New Hobby in Middle Age
Alisha first came to see us after she injured her back while working in the garden. Like most older people, Alisha’s muscle mass had been steadily decreasing, and the resulting weakness had ultimately led to her injury.
We provided her with a customized treatment plan, including dedicated strength training focused on Alisha’s core and back. She was surprised by how much she enjoyed the exercises, including how great she felt after completing them.
As her rehabilitation neared completion, Alisha asked her physical therapist for more information about strength training. She had heard it was an important piece of osteoporosis prevention, something that had been in the back of her mind since the condition ran in her family.
We were more than happy to help Alisha out. Her therapist helped her develop a general strength training program using barbells and dumbbells. He walked her through each exercise, assessed her lifting form, and guided her on gradually increasing intensity.
The result? Alisha found a new hobby. She became an avid weightlifter, hitting the gym three times a week. Even better, she restored some of her lost muscle mass, and her garden activities became easier over time.
Exercise of the Month
Bent Over Rows
(Upper Back, Shoulders)
Hold a weight in your hand. Slightly bend your knees and bend at your waist to bring your torso forward. Make sure your back remains flat and about parallel to the floor. Pull the weight towards you. Make sure your elbows stay close to your body. Slowly return to the starting position. 3 Sets, 10 Reps. (Materials needed: dumbbells)
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If you’ve already met your deductible this year or have funds left in your HSA account, you can take advantage of our remarkable opportunity at Kaizen Physical Therapy. Don’t let these valuable benefits go unused!
Michelle: A Resistance to Resistance Training
Michelle had developed osteoarthritis in her hips in her mid-50s. Although the pain wasn’t severe, she did find herself becoming less active than she’d prefer. Eventually, she contacted us for help managing and slowing her condition.
Regular exercise is one of the best ways to manage osteoarthritis pain, but Michelle was nervous about doing anything too strenuous — including strength training. She was especially wary of anything involving heavy weights.
However, strength training is an important piece of osteoarthritis management. Strong muscles stabilize and support the impacted joints, helping to relieve pressure (and symptoms).
Michelle’s physical therapist was sympathetic to her concerns, especially since low-impact exercises are generally better for people with osteoarthritis. To that end, she suggested Michelle start with a daily walking regimen, which would help get her used to physical activity while still building some muscle strength and endurance.
After a few weeks, Michelle’s therapists started her on simple bodyweight exercises that wouldn’t put too much pressure on her knee joints. They weren’t as difficult or painful as Michelle feared, and she eventually decided she wanted to add a little more resistance after all.
But she didn’t go all in with heavy barbells, as Alisha had. Instead, Michelle used a blend of resistance bands and light dumbbells. Her therapist provided the necessary guidance — and before Michelle knew it, she was performing strength training routines twice a week.
The result? Less pain and stiffness from Michelle’s arthritis meant more mobility and an easier time running errands, doing chores, and spending time with her loved ones.
Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm, https://onlinelibrary.wiley.com/doi/abs/10.1002/ejp.1796, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/
How Will Strength Training Benefit You?
Good health means different things to different people. At Kaizen Physical Therapy, we focus on improving your overall function so you can do the things in your life that matter most. Whether you want to kickstart an intense strength training program (like Alisha) or simply ensure you’re meeting the CDC’s recommendation of 2 days of muscle strength work a week (like Michelle), we’ve got you covered.
Making New Year’s Resolutions? We Can Help You Keep Them
Setting New Year’s resolutions is a time-honored tradition this time of year, but how many of us will still stick to those resolutions come June–or even February? Firm statistics on the success of New Year’s resolutions are hard to come by, but one study found that 45% of people surveyed felt their resolutions were unsuccessful one year out.
Don’t despair. There are ways to ensure your resolutions are successful, especially if they’re health- and fitness-related, as the vast majority are. In fact, one of the most popular New Year’s resolutions is to exercise more–and that’s one habit Kaizen Physical Therapy can definitely help you develop!
Physical therapists are movement experts who understand the importance of regular exercise–not just on your appearance, but on your overall health. And if you’re going to make just one resolution, exercising more is a great one! Regular exercise has a radiating effect that impacts your mental health, sleep quality, joint pain levels, mobility, and so much more.
How Physical Therapy Will Keep You Moving All Year Long
One of the biggest challenges in starting a new exercise program is having no idea what to do. Joining a gym is most people’s first step, but it’s also an intimidating maze of unfamiliar equipment and wall-to-wall mirrors. Our therapists will help you develop an exercise program that suits your needs, interests, and ability levels–eliminating that initial hurdle.
Another trick to keep you moving is to track your progress. While many people default to monitoring their weight or appearance, our therapists can provide other measures to give you a complete picture of your overall health and wellness. Range of motion, balance, and strength: all paint a comprehensive portrait of your overall progress.
Knock This Resolution Out of the Park!
Make 2026 the year you stick by your resolution! With the Kaizen Physical Therapy team in your corner, you’ll build an exercise habit for life.
Sources: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234097
Creamy Tuscan Chicken
- 2 tablespoons olive oil
- 4 boneless, skinless chicken breasts (or thighs)
- Salt and pepper to taste
- 3 cloves garlic, minced
- 1 cup cherry tomatoes (halved)
- 2 cups baby spinach
- ½ cup sun-dried tomatoes (optional but flavorful)
- 1 cup heavy cream
- ½ cup chicken broth
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning (or mix of basil, oregano, thyme)
- Sear the chicken: Heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, then cook for about 5–6 minutes per side until golden brown and cooked through. Remove and set aside.
- Make the sauce: In the same pan, add garlic and cook for 30 seconds. Add cherry tomatoes and sun-dried tomatoes. Cook until tomatoes start to soften.
- Add cream and broth: Pour in heavy cream and chicken broth. Stir in Parmesan and Italian seasoning. Simmer 3–4 minutes until thickened slightly.
- Combine: Add spinach and stir until wilted. Return chicken to the pan, spooning sauce over top. Simmer another 3 minutes to meld flavors.
- Serve: Serve hot over mashed potatoes, rice, or pasta.