How Strength Training Can Improve Your Health
In the past, many people associated strength training with oiled-up, musclebound bodybuilders, and 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 McCabe and Brady Physical Therapy, we want to help make strength training accessible to all, regardless of age, health history, or ability level. Our McKenzie-trained therapists start with a thorough evaluation to identify the source of symptoms, then build a plan that targets that source. Our team also focuses on education and practical self-treatment tools, so progress continues between visits and after discharge. To help you see the many benefits of strength training, we thought we’d share the stories of two patients: Alisha and Michelle (not their real names).
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. Her physical therapist focused on safe technique, steady progress, and clear next steps between visits. 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 her own body weight, resistance bands, and dumbbells. He walked her through each exercise, assessed her lifting form, and guided her on gradually increasing intensity. He also explained why each exercise mattered and how to progress safely at home and in the gym.
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. Michelle’s physical therapist performed a thorough evaluation, identified what was driving her symptoms, and built a plan around her goals.
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.
How Will Strength Training Benefit You?
Good health means different things to different people. At McCabe and Brady Physical Therapy, our McKenzie-trained therapists focus on improving your overall function so you can do the things in your life that matter most. We do this by identifying what is driving the problem, then using a focused plan to support both short-term relief and long-term results.
Call us today to get started on your strength training journey!
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Return to McCabe and Brady Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
January Word Scramble
ioiearbnhtn
aoceeibrtln
seaeynwr
sneuoloirt
iplcmosy
orkrfsiwe
Answer Key
hibernation
celebration
new years
resolution
olympics
fireworks
Celebrate in style with this Cranberry Sparklers Mocktail, a refreshing blend of bright, festive flavors that everyone can enjoy. It’s the perfect alcohol-free sip for holidays, gatherings, or any moment worth toasting.
Enjoy This Seasonal Healthy Recipe!
Cranberry Sparklers Mocktail
- 1 cup cranberries (thawed if frozen), plus more for garnish
- 1/4 cup sugar
- 1/2 teaspoon orange bitters
- 1 750-ml bottle sparkling non-alcoholic dry wine, chilled
- Seltzer, chilled, for topping
Muddle the cranberries with the sugar in a small bowl until the cranberries are in small bits and the sugar is dissolved. Strain into a large liquid measuring cup and stir in the bitters. (This can be done a day ahead; cover and refrigerate.)
For each drink, add 1 ounce of the cranberry mixture to a glass filled with ice. Top with about 4 ounces sparkling wine and a splash of seltzer. Garnish with cranberries.
Exercise of the Month
MODIFIED PLANK
Start by lying face down on the floor. Bring your elbows underneath your shoulders. Lift your hips and torso off the ground, keeping con-
tact with your knees and elbows. Your hips and torso should be as straight as a plank. Hold for 30 seconds.
2 Sets, 2 Reps.
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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 McCabe and Brady 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!
Our Patients Get Great Results
“I would definitely recommend McCabe and Brady. Alex was very helpful and I was able to resolve my issues with my TMJ with the exercises I was assigned to do.”
— Christina B.
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 McCabe and Brady 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. At McCabe and Brady Physical Therapy, our McKenzie-trained physical therapists start with a thorough evaluation, identify what is driving your limitations, and build a focused plan that targets the source. Your physical therapist explains what is happening, why each step matters, and what you can do to stay active and do the activities that matter most well into old age.
Refer a Friend
If you’ve experienced the outstanding care at McCabe and Brady Physical Therapy, why not share it with your friends? Referring them means giving them access to personalized treatment that can make a real difference in their health and well-being. Help them find a trusted healthcare partner—refer a friend to McCabe and Brady Physical Therapy today!
Meet Our Team
Alexandra Prophet
DPT, Cert. MDT
Douglas Brady
DPT, JD, Cert. MDT, AIB-VRC
Frank McCabe
MPT, B.S. Ex. Phys., Cert. MDT
Lauren Suchanick
DPT, Cert. MDT, AIB-VRC
Richard Winters
CSCS, DPT, OCS, Cert. MDT
Steve Smeck
BS. Ex. Phys, DPT
