How to Keep Your Joints Happy When You’re Strength Training

Don’t take your joints for granted! It’s time to start shouldering the responsibility of joint care and protecting your body. How can you avoid bone-headed mistakes and ensure good health? Here’s a guide on safeguarding your knees during strength training and why it matters.

How to Protect Joints During Strength Training

Strength training is one of the best things you can do for your body, but it's not so great if your back, knees, or shoulders are screaming at you afterward. I wouldn’t expect anyone to accept painful shoulders just to get strong biceps.

As a personal trainer, I’ve seen countless folks seek training because they feel discomfort after lifting weights. Sometimes, it’s during the workout itself, and other times, it’s the day after. Sometimes, they think it is just “part of getting older” or “just how my body is.”

However, I have found that there are almost always one of four easily fixable things that will quickly help reduce the pain sometimes associated with strength training. That means more hikes on those beautiful Austin trails, more fun on travel adventures and staying sharp at work, instead of being distracted by aggravating discomfort. Here are the top factors I see that lead to unnecessary aches and how to avoid them.

1. Warming Up

Working out at Chris Protein Personal Training or elsewhere should start with a warmup. This starting section should include self-massage with a foam roller, dynamic stretches, activation or mobility drills, and light sets of the first exercise you intend to do. Experts say this pre-workout preparation increases muscle and joint temperature to increase your range of motion.

2. Proper Form 

Bicep curl variants like reverse grip curls are great for grip strength training, but they’re most helpful when you have proper form. Letting go of proper technique is a surefire way to cause pain or injury. Doing so puts stress on your joints and makes the exercises less effective for building that lean muscle strength we all want. After all, it’s best to stay flex-ible.

3. Gradual Progress

Your trainer delivers personalized exercise plans by watching your progression to ensure you don’t move from one weight to another unless your body is ready for the next level. Smart training means progressively challenging yourself without overwhelming your system. It’s OK to make your progress gradually and “weight” before lifting heavier!

4. Adequate Hydration

Protecting your joints during strength training includes underrated factors like hydration. Your workout should be the primary focus, but don’t let a lack of water cramp your session! Take regular breaks to refuel and get enough energy for your fitness adventure. Experts say dehydration may increase joint pain, so keep your water bottle or sports drink nearby.

Bonus: Smart Exercise Selection

We’re all different, and not all exercises are ideal for everybody. If the standard bench press or barbell squat doesn't feel right, it might be a good idea to modify it or switch it out. There are no magical exercises, so no need to worry if a particular one isn’t for you. Finding the movements that feel good for your body is key to pain-free progress!

Why Joint Protection Matters During Strength Training

Joints are the unsung weightlifting heroes, so don’t ignore them in your workouts! Your future self hiking Machu Picchu, biking through wine country and occasionally flexing in the mirror will thank you. Here are five reasons joints matter when lifting.

Avoiding Injuries

Injuries can sideline you for weeks or months, so protect your knees and elbows through warmups, proper technique, and gradual intensity increases. One thing you should watch for is overuse. Yes, you want to crush your personalized goals, but they won’t matter as much if your joints are out of commission!

Disease Risk Reduction

Your joints need long-term protection, whether you’re 20 or 70 years old. Thankfully, strength training offers these guardrails by reducing the risk of some diseases. Osteoarthritis is among the top conditions you should worry about affecting your body, though experts say daily exercise and a healthy weight can reduce the risks.

Mental Health Impact

Physical and mental health go together. Experts say they’re more closely linked than you may think, so finding balance with each is critical.

Proper joint health is essential to your psyche because it boosts independence and helps you feel more confident when exercising. If your joints hurt, basic tasks like walking and sleeping become more challenging.

Boosting Performance

Walking into the gym and seeing state-of-the-art fitness equipment can motivate many. If your joints feel good, your mind is in the right place to hit your strength training goals. Peak performance is easier when your body is a well-oiled machine able to max out reps without hurting itself.

How to Protect Joints During Other Exercises

Strength training isn’t the only time joint protection is important! Here are other exercises where you should be aware of your limbs:

• Running: Don’t let joint pain derail your runs! Wear comfortable shoes with insoles if you have flat feet.

• Swimming: Proper form should protect your shoulders, knees and hips from pain.

• Yoga: Yoga is great because it relieves stress and tension, especially before bed. Take it easy and don’t force the tough positions!

Elevate Your Workouts With Chris Protein Personal Training

Strength training matters for joint health, whether you focus on knees or shoulders. Each workout should focus on getting stronger while protecting your body from short- and long-term injuries. Regardless, you should be hinged on proper techniques!

If you’re ready to improve your joint health, book a free transformation session at Chris Protein Personal Training in South Austin! Your first visit includes a full-body health assessment, a gym tour and a personalized plan to meet your goals.