Can Strength Training Help with Arthritis, Blood Pressure, and Bone Health? Yes—Here’s How.
When done right, strength training isn’t just safe—it’s one of the best things you can do for your long-term health.
Man lifting a blue barbell with yellow plates.
We get asked this all the time:
“Can I really do strength training if I have joint pain or high blood pressure?”
And the short answer? Yes. And you should.
Strength training—especially when it's personalized and coached—can support your body in some powerful ways. Let’s break it down.
🤝 Arthritis: Move It to Improve It
It might sound counterintuitive, but strength training can reduce pain and stiffness in people with arthritis.
According to the CDC, low-impact strength training improves joint function and reduces inflammation.
Studies show resistance training also improves muscle support around the joints, making everyday movement easier and less painful.
Controlled, low-impact strength training can strengthen the muscles around your joints, which reduces strain and supports better alignment.
Key here? Form and progression. That’s where our coaches come in, including controlled, joint-friendly movements into our programming–like slow squats, resistance band work, and modified pushups to support our clients with arthritis. We’ll make sure you’re moving well, not just moving more.
🩺 Can strength training lower blood pressure?
Yes—studies have shown that regular strength training can help reduce both systolic and diastolic blood pressure. It improves circulation, supports heart health, and helps with weight management—all of which contribute to better numbers at your next check-up.
Research from the American Heart Association found that just 2–3 sessions of strength training per week significantly reduced both systolic and diastolic BP in adults with hypertension.
Plus, it’s a proven stress reducer—and lower stress = lower blood pressure.
We recommend full-body workouts with rest between sets, rather than high-intensity circuits, if your goal is heart health.
At Skybound, we always ask about your medical history and can adapt your workouts accordingly (this isn’t a one-size-fits-all gym).
🦴 Strength training and bone density (and osteoporosis)
Bone loss naturally happens as we age, especially for women after menopause. But here’s the good news: lifting weights can slow that loss—and even help build bone back up.
When you do resistance training, your bones react just like your muscles: they get stronger in response. This makes strength training a key tool in preventing (and managing) osteoporosis.
Resistance training stimulates the bone remodeling process, particularly when working the hips, spine, and legs (Harvard Health source).
A 2020 meta-analysis published in Bone Reports confirmed that progressive strength training improves bone mineral density—even in older adults (NIH study).
Tip: It's not about going heavy on day one—it's about consistent, safe load over time. We help you start smart.
Real talk: the hardest part is starting.
We get it. Especially if you’ve been dealing with chronic pain, low energy, or intimidating gym experiences in the past.
That’s why we do things differently here—no pressure to perform, no loud egos, just a welcoming space where you can build confidence one rep at a time.
👋 Want to see if Skybound’s a fit for you? Book a free consult or drop into a beginner-friendly session. We’re here when you’re ready.
