From the Guidelines
Weight lifting does not prevent osteoarthritis, but it can help manage the condition and may reduce risk factors. According to the most recent and highest quality study, a 2023 systematic review and individual participant data meta-analysis published in The Lancet Rheumatology 1, therapeutic exercise, including weight lifting, has a small, positive overall effect on pain and physical function in individuals with knee or hip osteoarthritis.
The benefits of weight lifting for osteoarthritis management include:
- Strengthening the muscles around joints, which helps support and stabilize them, potentially reducing joint stress and pain
- Improving joint stability and potentially reducing inflammation through improved circulation
- Enhancing overall physical function and reducing disability
To incorporate weight lifting into an osteoarthritis management plan:
- Start with low weights (1-5 pounds) and gradually increase as tolerated, focusing on proper form to avoid injury
- Aim for 2-3 sessions per week with 8-12 repetitions per exercise, targeting major muscle groups
- Work with a physical therapist to develop an appropriate program, especially if you already have osteoarthritis
- Combine weight lifting with other exercises, such as aerobic conditioning and flexibility exercises, for overall fitness and well-being
It is essential to note that excessive weight or improper technique can worsen joint problems, so moderation and proper form are crucial. Additionally, weight management through combined exercise and diet is vital, as excess weight increases joint stress and osteoarthritis risk. The 2023 EULAR recommendations for lifestyle behaviors and work participation to prevent progression of rheumatic and musculoskeletal diseases also emphasize the importance of a healthy lifestyle, including regular exercise and weight management, in managing osteoarthritis 1.
From the Research
Weight Lifting and Osteoarthritis Prevention
- Weight lifting, a form of strength training, has been studied in the context of osteoarthritis (OA) prevention and management.
- According to 2, regular physical activity, including strengthening and aerobic exercise, can reduce pain and improve function and health status among patients with knee and hip OA.
- A study published in 3 found that moderate or high-intensity strength training is effective and well-tolerated in patients with rheumatoid arthritis, and may also be beneficial for those with osteoarthritis.
- Research suggests that muscle weakness is a risk factor for osteoarthritis, particularly in weight-bearing joints 4.
- Strength training, such as weight lifting, may help prevent knee osteoarthritis by increasing quadriceps strength, especially in women 5.
- While there is evidence to suggest that exercise, including weight lifting, can be beneficial for osteoarthritis prevention and management, more research is needed to determine the optimal types and dosing of exercise 2, 5.
Key Findings
- Weight lifting and other forms of strength training can help reduce pain and improve function in patients with osteoarthritis.
- Muscle weakness is a risk factor for osteoarthritis, and strength training may help prevent the disease.
- More research is needed to determine the optimal exercise programs for osteoarthritis prevention and management.
- Supervised exercise sessions may be more effective than home exercises for pain reduction in patients with osteoarthritis 5.
Exercise and Osteoarthritis
- Exercise, including weight lifting, is considered an important part of osteoarthritis management and prevention 2, 5.
- The type, intensity, and frequency of exercise are key factors in its effectiveness for osteoarthritis prevention and management 3, 5.
- Novel exercise programs that strengthen hip muscles or alter impairments in knee neuromuscular control may also influence disease progression 5.