How Strength Training Can Improve Your Health - Infinity Physical Therapy

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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 Infinity 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 benefits of strength training for health.

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.

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.

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How Will Strength Training Benefit You?

Good health means different things to different people. At Infinity 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.

Call us today to get started on your strength training journey!

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Our Patients Get Great Results

“I came in with horrible pain and lack of movement in my lower back causing me issues with walking for any amount of time, and they have worked with me every step of the way to not only feel better and have less pain days but also have better mobility. Every time I walk through the doors they are happy to see me and greet me with a smile and by name. I have been to physical therapy before but when I went to the other place they didn’t listen to me and just saw me as another customer. Here they get to know you and help you feel comfortable in their presence. I have had other issues come up as well like my upper back and when I told them about it they instantly came up with a game plan to work that in as well as my lower back. They really do want to help people feel better and have a better quality of life. They worked around my work schedule so that I would be able to come in as well. I would recommend them to literally anybody that needs help!”

– M.M.

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Cranberry-Lemon Cheesecake Bars

Ingredients:

  • 1 ¼ cups graham cracker crumbs (about 8 cracker sheets)
  • 4 tablespoons unsalted butter (1/2 stick), melted
  • Zest of 1 large lemon, divided
  • 1 (8 ounce) package reduced-fat cream cheese, at room temperature
  • ⅓ cup granulated sugar plus 2 tablespoons, divided
  • ¼ cup sour cream or plain strained yogurt, such as Greek-style
  • 1 large egg
  • 3 tablespoons lemon juice
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon salt
  • 1 cup fresh or frozen (not thawed) cranberries

Directions:

  1. Preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray. Stir graham cracker crumbs, butter and half the lemon zest together in a medium bowl. Press the mixture firmly and evenly into the prepared pan. Bake until lightly browned around the edges, about 10 minutes. Let cool in the pan on a wire rack for at least 10 minutes.

  2. Meanwhile, thoroughly whisk softened cream cheese, 1/3 cup sugar, sour cream (or yogurt), egg, lemon juice, vanilla, salt and the remaining lemon zest together in a medium bowl.

  3. Add cranberries and the remaining 2 tablespoons sugar to a food processor. Pulse until well chopped. Add to the cream cheese mixture and stir until incorporated. Pour the filling evenly over the baked crust. Bake until the center appears to be just set, 35 to 40 minutes. Cool to room temperature, then cover and refrigerate until cold, about 4 hours more.

Sarcopenia: A Quick Dive

There’s no denying that aging causes a host of physical and mental changes. One of the more significant of these is a decrease in muscle mass. For most people, it begins in their 30s and 40s, then jumps into high gear in their 60s. 

Age-related muscle mass loss happens to everyone to some extent. However, some people suffer loss of muscle mass, strength, and endurance to such a degree that it severely compromises their ability to be physically active. This condition is known as sarcopenia.

Symptoms, Causes, and Effects

Sarcopenia primarily stems from the effects of aging and, as such, primarily affects people 60 years or older. Certain risk factors can make it more likely that you develop sarcopenia, including the following:

  • A sedentary lifestyle
  • Chronic diseases, including diabetes and kidney disease
  • Inadequate protein
  • A decline in certain bodily functions related to building muscle

People with sarcopenia lose their muscle mass more quickly than those who don’t, which leads to muscular weakness and overall frailty. This, in turn, can negatively affect your quality of life. You may…

  • Lose stamina more quickly
  • Have difficulty with mobility, including walking or climbing stairs
  • Have poor balance and be more likely to fall
  • Find daily activities more difficult

How Infinity Physical Therapy Helps with Sarcopenia

The good news is that you can manage sarcopenia with a few simple lifestyle changes, namely regular physical activity and improved nutrition. These factors can also help prevent sarcopenia or delay its progression. However, remember that some muscle mass loss is just part of getting older.

What’s not an inevitable part of aging, however, is losing mobility and independence. Our physical therapists can help keep you active well into old age!

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HAVE YOU MET YOUR ANNUAL INSURANCE DEDUCTIBLE?

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your physical therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for physical therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2025. 

Have you undergone surgery recently? Schedule an appointment with one of our physical therapists today. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

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Making New Year’s Resolutions? We Can Help You Keep Them.

Do you want to make a positive change in your life but are unsure where to start? Check out this list below of the three most popular New Year’s Resolutions for inspiration.

  1. Exercise more: It is estimated that about one-third of Americans do not get enough exercise. This can lead to several different health problems, including heart disease and high blood pressure. However, the good news is that it’s never too late to start enacting healthy habits! It is not always easy to find time to exercise. But there are many ways to make it easier: you can exercise with friends, work out at home while watching your favorite show, or use apps that remind you to work out.
  2. Eat healthier: It is essential to maintain a healthy weight in order to prevent obesity. Obesity can lead to many health problems, such as heart disease, diabetes, and joint pain. Healthy eating is also crucial for mental health because it provides essential nutrients that our brain needs to function correctly. There are many benefits of healthy eating that we should be aware of. The most important one is that it will help us live longer and healthier lives!
  3. Spend more time with friends and family: Did you spend enough time with your loved ones this year? Every human being needs socialization to maintain mental health and emotional stability. Spending time with friends is not just about having fun; it is also about learning new things, sharing ideas, and building networks!

If you need help achieving your goals, don’t hesitate to reach out to our team! We are here to support you in the upcoming new year.

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