CALL NOW FOR AN APPOINTMENT 425.656.5060

Online Appointment Requests

For convenient scheduling, request an appointment online.

3 Reasons to Start Strength Training

By Proliance Orthopedic Associates on

When you think of strength training, it’s likely that professional athletes or bodybuilders come to mind. You may wonder, “Is strength training really relevant to my lifestyle?” While cardio and flexibility exercises certainly have their place, when it comes to effective exercise programs, strength training has unique benefits for your bone and joint health.

Strength training isn’t just lifting weights – it’s actually any movement that involves resistance, whether that resistance comes from free weights, machines, or your own bodyweight. Here are a few reasons to start strength training today:

  1. Build Stronger Bones
    When you train with resistance, your muscles pull against the bones to ever-so-slightly bend and contract them. The result is not only stronger muscles but increased bone density. Bones reach their greatest volume around the age of 30, and without training, both muscles and bones gradually weaken from that point onward. Resistance exercises help combat this by placing them under a healthy strain. When you do these workouts, your ligaments, tendons, and joints all become more resilient.
  2. Avoid Injury
    Strengthening the muscles surrounding joints, ligaments, and tendons can lessen the impact on them to keep you pain-free. Oftentimes, injuries that occur during athletic activity can be traced back to muscle weaknesses. For example, weak hip and glute muscles can cause issues in the lower extremities such as knee or ankle injuries. When you live an active lifestyle, building up your connective tissue helps to maintain your musculoskeletal system. While performing strength exercises, incorporate all major muscle groups to avoid muscle imbalances – generally, training each major muscle group twice a week is sufficient. Be sure to gradually increase the weight you use, train with proper form, and give yourself ample recovery time.
  3. Live Longer and Better
    Whether you’re cranking out pushups or pumping iron, you’re keeping your body functional for everyday activities as you age. Studies have found that adding strength training to an exercise regimen lowers the risk of premature death more than aerobic exercise alone. Muscle is a metabolically active tissue whereas fat is not – while cardio burns more calories during exercise, strength training boosts your metabolic rate to help you burn more calories after exercise and throughout the day. Breaking down muscles fibers allows them to regrow with more protein and strength, which equips you for everyday activities like sitting at your desk job or washing the dishes, while remaining pain-free. Strength training is even known to reduce anxiety, allowing you to focus and enjoy the things you do.

Ready to get started? Basic bodyweight strength training exercises like pushups, sit-ups, squats, pull-ups, or lunges are a great place to begin. For more experienced strength trainers, try incorporating weightlifting exercises. Always make sure to warmup beforehand, and stretch your muscles afterwards. The best strength workout for you ultimately depends on your specific goals.

At POA, we’re here to help you build and maintain a healthy and active lifestyle. If you’re considering incorporating strength training or have questions about safe routines, consult with one of our orthopedic physicians in Seattle to learn what options may be right for you. Our orthopedic clinic specializes in sports medicine, joint replacement, foot and ankle issues, and more. Contact us to learn more about starting a strength training program.

LOCATIONS

RENTON

4011 Talbot Rd S #300
Renton, WA 98055

Phone: 425.656.5060
Fax: 425.656.5047

COVINGTON

27005 168th Pl SE #201
Covington, WA 98042

Phone: 253.630.3660
Fax: 253.631.1591

Maple Valley

24060 SE Kent Kangley Rd,
Maple Valley, WA 98038

Phone: 425.358.7708
Fax: 425.656.5047

Latest POA News

  • Healing Hip Pain: Q&A with Dr. Haloman

    Dr. Haloman serves a large role as POA’s in-house hip preservation specialist, within our knee and hip services, where he treats a variety of ailments through arthroscopic surgery of the hip, shoulder, and knee. After several months practicing at POA, we realized it was time for a check-up with our newest orthopedic surgeon. Catch up with Dr. Haloman …

  • Earl Thomas Leg Injury: A Doctor’s Evaluation

    As many in the Seattle area have heard, Earl Thomas, the superstar safety of the Seattle Seahawks, recently experienced a season-ending injury when he fractured his tibia during the team’s win over the Cardinals. Fall sports, like football, are a major reason why both professional and recreational athletes frequently experience injuries this time of year. …

  • Know Your Limits to Exercise Safely

    Myth: No pain, no gain. Exercise may help your orthopedic health, but it’s important to know when to stop. Fighting through rigorous workouts can be rewarding, but when you push past the point of injury, you won’t actually receive the benefits you seek. Learn how to set yourself up for success, rather than injury, when …

Dr. Barrett's Blog

  • Total Hip Replacement: Implants and Other Factors that Affect Outcomes

    As one of the most experienced hip replacement doctors in Seattle, Dr. Barrett performs over 500 joint replacement surgeries annually. For more information about hip and knee injuries, sports medicine, and more, contact Proliance Orthopedic Associates at 425.656.5060. Recently, I had the honor of presenting at a hip replacement conference in Rome, Italy on October 11-12 2018. At …

  • Recent News About Anterior Hip Replacement

    As one of the busiest hip replacement doctors in Seattle, Dr. Barrett performs over 500 joint replacement surgeries annually. For more information about hip and knee injuries, sports medicine, and more, contact Proliance Orthopedic Associates at 425.656.5060. I had the pleasure of presenting at the 7th annual Direct Anterior Approach Hip Replacement meeting sponsored by …

  • Dr. Barrett Hosts Visiting Surgeons

    Last month, Dr. Barrett welcomed Dr. Weijun Wang from Nanjing, China along with Dr. Kuan Li and Dr. Wei Li from Jinan, China. These three surgeons (and their translator) observed Dr. Barrett’s technique while performing anterior hip replacements and total knee replacements. They also observed Physician Assistant Jana Flener’s technique on wound closure. Dr. Barrett is …