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 ElmTree 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.
Congratulations, Ryan! Your dedication inspires all of us.
After more than a year of determination and hard work, Ryan has officially completed his rehab journey. Recovering from a tibial plateau fracture is no easy road, but Ryan showed up, stayed focused, and gave everything he had. With the support of Jenna and Tim — and a whole lot of perseverance — Ryan has made an incredible recovery and is now back at work and doing well.
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.
Service Spotlight: 1-on-1 Training Packages
Start the Year Strong With Personalized Support
Looking to build strength, improve mobility, or maintain your PT progress? Our 1-on-1 training sessions give you focused attention from an ElmTree provider who designs each session around your goals and comfort level.
Packages & Pricing
- 1 session: $50
- 4 sessions: $185
- 6 sessions: $275
- 8 sessions: $360
- 10 sessions: $450
These packages offer a simple, affordable way to stay active and consistent this winter.
Why Patients Love It
- Individualized guidance
- Safe progression for all fitness levels
- Extra accountability and motivation
Ready to get started? Visit elmtreewellness.com or contact your nearest ElmTree location to schedule your sessions.
Is Your Foot Pain Really Coming From Your Foot?
If you have nagging pain in the bottom of your foot, especially in the arch or near the heel, it is easy to assume you have plantar fasciitis. That is one of the most common causes of foot pain, but it is not the only one. At ElmTree, we often see patients who are treated for “plantar fasciitis” for months, only to discover that the real problem is higher up in the body.
One surprising culprit is sacroiliac joint dysfunction, a mouthful of a name for a small but important joint in your pelvis.
Matt’s Mountain Moment
We’ve been working with Matt over the past couple of months to strengthen his knee before a big international hiking trip. His goal was to walk, explore, and keep up with his friends without pain holding him back.
When he returned, Matt told us he not only did everything he hoped for — he did even more. He even shared a beautiful mountaintop video to celebrate how far he’d come.
Stories like Matt’s are why we believe in one-on-one, personalized care. You’re not just a patient — you’re a person with goals, plans, and a life to live. And we’re here to help you get back to it.
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 ElmTree 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!
How Will Strength Training Benefit You?
Good health means different things to different people. At ElmTree 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.
Make This Year Your Healthiest One Yet!
Did you make a health-related New Year’s resolution this year? Whether going to the gym twice a week or eating more fruits and vegetables, these resolutions always start with the best intentions–but often fizzle out by Valentine’s Day.
This year, why not have the ElmTree Physical Therapy physical therapists help you reach your health goals? Schedule an appointment today so we can help you get healthy in the new year. We’ll…
Conduct a comprehensive physical assessment to pinpoint areas of weakness and/or impairment.
Help you set realistic and attainable health goals.
Show you how to make the most of that new gym membership.
Provide tips for healthy, delicious meals.
Suggest strategies for integrating more movement into your day-to-day life.
Call today to kickstart your journey toward good health and wellness!
Recipe of the Month:
New Year Glow Smoothie Bowl
Ingredients:
- 3/4 cup water
- 1 heaping cup frozen mango chunks
- 1/3 cup packed avocado
- 1/2-inch piece peeled ginger, or to taste
- 1 cup packed fresh baby spinach
- 1 small clementine, peeled
- 3 ice cubes
- 1/2 teaspoon matcha green tea powder (optional)
- Diced fresh mango
- Granola of choice
- Raspberries, blueberries, and/or strawberries
- Hemp hearts
- Clementines, segmented and chopped
Instructions:
- Add the water into a high-speed blender followed by the rest of the smoothie bowl ingredients. Blend on high until smooth.
- Pour into a bowl and add toppings as desired. Serve and enjoy!
- If fresh berries are out of season, feel free to use frozen or swap them with banana slices for your topping.
Sources
- https://www.ncbi.nlm.nih.gov/books/NBK560813/
- https://www.physio-pedia.com/Sarcopenia
- 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/
- https://ohsheglows.com/new-year-glow-smoothie-bowl/