When you live with arthritis, staying active can sometimes feel challenging. Pain, stiffness and fatigue may make movement harder, and you might worry that exercising could put extra pressure on your joints.
However, building and maintaining muscle strength is an important part of managing arthritis. Strong muscles help support your joints, make everyday activities easier and help you maintain mobility and independence.
Strength training can be adapted to suit different abilities, fitness levels and types of arthritis. You do not need to lift heavy weights or spend hours at the gym to experience the benefits.
What is strength training?
Strength training, also known as resistance training, involves exercises that make your muscles work against some form of resistance. This helps build muscle strength and endurance over time.
You can use a range of equipment and techniques including:
- Your own body weight: Exercises such as sit-to-stand movements, wall push-ups and modified squats.
- Resistance bands: Stretchy bands that provide resistance as you move.
- Hand weights: Dumbbells or other light weights that can be increased as your strength improves.
- Gym equipment: Weight machines that allow you to work specific muscle groups with controlled movements.
Strength training is not just for athletes or people who already feel fit. It can be adapted for people of different ages, abilities and experience levels.
Why is strength training important for arthritis?
Arthritis can affect the muscles around your joints as well as the joints themselves. Pain and stiffness may make you less active, which can lead to muscle weakness and reduced stamina. Over time, this can make everyday activities more difficult.
Strength training can help address this cycle by building the muscles that support movement and joint function. Research shows that people with arthritis can safely participant in appropriately designed strength training programs. Strengthening exercises may help prevent or improve muscle weakness and support better physical function.
What are the benefits of strength training?
Regular strength training can offer a range of benefits for people living with arthritis.
- Supports your joints
The muscles surrounding your joints help provide support and stability. Strengthening these muscles can help your joints manage everyday movements and activities.
- Makes everyday activities easier
Building muscle strength can help with tasks such as getting up from a chair, climbing stairs, carrying shopping, opening jars and lifting everyday objects. Improving your strength may make these activities feel more manageable.
- Improves mobility and balance
Stronger muscles can help you move with greater control and stability. This can support balance, coordination and confidence when walking or changing positions.
- Builds stamina and reduces fatigue
As your muscles become stronger and more efficient, everyday activities may require less effort. This can help you build stamina and feel more capable of doing the things you enjoy.
- Supports bone health
Strength training places a healthy level of demand on your bones, which can help maintain bone strength. This is particularly important as we age.
- Supports overall health and wellbeing
Regular strength training can contribute to better physical function, confidence and mood. It can also form part of an overall active lifestyle that supports heart health and general wellbeing.
How can I get started?
If you have arthritis and are new to strength training, it is a good idea to seek advice from a physiotherapist or accredited exercise physiologist. They can help you choose exercises that suit your condition, symptoms and abilities, and show you how to perform them safely.
Here are some tips to help you get started:
- Start slowly: Begin with exercises that feel manageable. You do not need to do a lot at once. Gradually increase the number of repetitions, resistance or duration as your strength improves.
- Choose suitable exercises: Focus on movements that work the muscles you need for everyday activities. Your exercise professional can help you select exercises that suit your joints.
- Use the right technique: Learning how to perform exercises correctly can help you get the most benefit and reduce the risk of injury.
- Warm up first: Begin with a few minutes of gentle movement to prepare your muscles and joints.
- Allow time to recover: Give your muscles time to rest between strength training sessions, particularly when you are starting out.
- Make it enjoyable: Choose exercises or a class that you feel comfortable doing. Finding something you enjoy can make it easier to build a regular routine.
What if I experience an arthritis flare?
There may be times when your arthritis symptoms increase. During a flare, you might experience more pain, swelling, stiffness or fatigue than usual.
You may need to reduce or temporarily change your strength training routine during these periods. Avoid applying weights or resistance to a joint that is hot, swollen and painful. Gentle movement within your comfort level may help maintain mobility, but it is important not to push through unusual or worsening pain.
You may still be able to exercise other parts of your body if you are feeling well enough. A physiotherapist or exercise physiologist can help you understand how to adapt your routine during a flare and when to return to your usual exercises.
Choosing a strength training program or class
If you would prefer to exercise with guidance, a strength training class or program may be a good option.
Look for a program that:
- Is led or supervised by a suitably qualified exercise professional, such as a physiotherapist or accredited exercise physiologist, or a fitness professional with relevant arthritis experience.
- Asks about your health, arthritis and current activity levels before you begin.
- Offers exercises that can be adapted to different abilities and fitness levels.
- Provides guidance on correct technique and safe use of equipment.
- Checks your progress and adjusts exercises as your strength and abilities change.
A suitable program should help you build strength gradually, without making you feel pressured to keep up with others.
Check out our Arthritis Moves classes which focus on strength and conditioning.
Building strength at your own pace
Strength training is an important part of staying active and managing arthritis. You do not have to start with heavy weights or complicated exercises. Small, consistent steps can help you build strength and confidence over time.
The most suitable approach will depend on your arthritis, symptoms, general health and what you want to achieve. Speak with your healthcare team about the options available and how to make strength training part of your routine.
This information is general in nature and is not a substitute for individual medical advice. Speak with your doctor, physiotherapist or accredited exercise physiologist before starting a new exercise program, particularly if you have concerns about your joints or symptoms.
References:
- Arthritis Australia. Strength Training Information Sheet (reviewed May 2024).
- Healthdirect Australia. Strength Training for Beginners (last reviewed May 2025). Available from: https://www.healthdirect.gov.au/healthy-living/physical-activity/strength-training-for-beginners
- Healthdirect Australia. Arthritis: Causes, Symptoms and Treatment. Available from: https://www.healthdirect.gov.au/conditions/joint-and-muscle-diseases/arthritis
- Arthritis Australia. Physical Activity Information Sheet (reviewed May 2024).
- Centers for Disease Control and Prevention (CDC). About Physical Activity and Arthritis (2024). Available from: https://www.cdc.gov/arthritis/prevention/index.html
- Arthritis Australia. Exercising with Rheumatoid Arthritis.
