Strength Training When You Have Arthritis

Getting older can mean developing age-related conditions, such as osteoarthritis, with symptoms of pain and stiffness in certain joints. Exercise can help, however, especially strength training, which can improve bone density and tone up muscles to help prevent further injury from falls.

Strength training also has the added benefit of making you feel fitter without putting undue stress on joints. Here are four exercises you could try:

Sumo squats

  • Stand upright with your arms bent and feet wider than shoulder-width apart.
  • Lower yourself towards the floor, sending your hips back and down, and bending your knees.
  • Push through your heels to return to the start position, keeping your back straight.


  • Start on your toes, with your hands under the chest in the plank position.
  • Lower yourself to the ground and then back to the start position, keeping your back flat throughout.

Hip raise

  • Lie on the floor with knees bent, feet flat, and arms by your side.
  • Bridge your hips up to create a straight line and then lower back down towards the ground.

Lying superman

  • Lie face down with your legs straight and arms stretched out overhead.
  • Raise your upper body and legs together about 15 inches off the floor and hold briefly, before returning to the start position.

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