How Strength Training Can Improve Your Health
In the past, many people associated strength training with oiled-up, musclebound bodybuilders — and, as such, 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 iMove PT, we want to help make strength training accessible to all, regardless of age, health history, or ability level. To help you see the many benefits of strength training, we thought we’d share the stories of two patients: Alisha and Michelle.
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. 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 barbells and dumbbells. He walked her through each exercise, assessed her lifting form, and guided her on gradually increasing intensity.
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.
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.
Our Mobile Physical Therapy Services
At iMove PT, we offer a comprehensive range of mobile physical therapy services designed to cater to your unique needs. Our expertise spans orthopedic rehabilitation, sports medicine, neurological rehabilitation, geriatric physical therapy, and pre and post-surgical rehabilitation. By providing targeted, specialized care, we ensure that our clients receive the most effective treatment and support throughout their recovery journey. Our mobile services bring this personalized approach directly to your doorstep, making your physical therapy experience more convenient and accessible than ever before. We understand that every client’s journey to recovery is unique, which is why we prioritize personalized treatment plans, skilled and licensed therapists, flexible scheduling, and ongoing support. At iMove PT, our commitment to your well-being extends beyond treating injuries and conditions.
How Will Strength Training Benefit You?
Good health means different things to different people. At iMove PT, we focus on improving your overall function so you can do the things in your life that matter most. Whether you want to kickstart an intense strength training program (like Alisha) or simply ensure you’re meeting the CDC’s recommendation of 2 days of muscle strength work a week (like Michelle), we’ve got you covered.
Why Post-Partum Moms Shouldn’t Ignore Pelvic Health
(And Why Doing It At Home Is a Game-Changer)
Most moms think pelvic health therapy is “optional.”
It’s not.
Here’s the truth: pregnancy and birth change your body in ways you can’t “just bounce back” from. Weak pelvic floor muscles, leaking, pain, or even feeling like your core isn’t yours anymore — these aren’t things you should just “live with.” They’re problems that compound over time. And the longer you wait, the harder they are to fix.
Pelvic health therapy after birth isn’t about luxury. It’s about:
- Regaining control of your body.
- Preventing long-term issues like prolapse or chronic back pain.
- Feeling confident, strong, and capable again.
Now, here’s the kicker: most moms don’t get help because the logistics are brutal.
Dragging yourself (and your newborn) to a clinic? Packing a diaper bag, timing feeds, dealing with car seats, traffic, and waiting rooms? It’s exhausting before you even start therapy.
That’s why iMove PT KC exists. We bring pelvic health therapy straight to your home.
- No car rides.
- No juggling nap schedules.
- No stress about germs in crowded clinics.
Instead, you get expert care in the safety, comfort, and convenience of your own home. While your baby naps, while you’re in your own space, while life feels manageable.
Here’s the bottom line:
You can either keep “toughing it out” and hope things get better (they won’t). Or you can invest in yourself now, rebuild your foundation, and feel like you again — without leaving your house. At iMove PT KC, we make it simple. Pelvic health therapy that fits your life, not the other way around.
Ready to feel strong, confident, and in control again?
Don’t wait. Book your first in-home pelvic health session with iMove PT KC today. Spots are limited — claim yours now and start your recovery in the comfort of your own home.
Recipe of the Month: Nutty Banana Muffins
Ingredients:
For the crumble:
- 2 tbsps old-fashioned oats
- 2 tbsps sliced almonds
- 1 tbsp sesame seeds
- 1 tbsp brown sugar
- 1/4 tsp ground cinnamon
- pinch of salt
For the batter:
- 1 1/4 cups flour
- 1/4 c + 1 tbsp almond flour
- 3/4 tsp ground cinnamon
- 1/2 tsp salt
- 2 tsps baking powder
- 1 tsp baking soda
- 1/3 cup olive oil
- 1/3 cup maple syrup
- 1 tbsp vanilla
- 1 tbsp nut butter
- 3 large bananas
Instructions:
- Preheat oven to 350 F. Line a muffin tray with parchment or cupcake liners. Set aside. Mix the crumble ingredients together in a small bowl. Set aside. Prep the dry ingredients.
- Whisk together the flour, almond flour, cinnamon, salt, baking powder, and baking soda. Set aside.
- In the bowl of a stand mixer, add the olive oil, maple syrup, vanilla, and nut butter. Whisk together until smooth. Using the paddle attachment, incorporate bananas into the nut butter mixture.
- Add the dry ingredients to the wet and mix together just until combined. With a spatula, scrape the bottom of the bowl to ensure even mixing.
- Scoop the batter evenly between the muffin liners. Evenly divide the crumble over the top of the batter in each liner.
- Place filled muffin tray on the middle rack of the oven and bake for 25-30 minutes, until a toothpick comes out clean. Remove muffins from oven and let cool in the tray for five minutes on a cooling rack.
- Remove muffins from tray and let finish cooling on the rack. Enjoy!
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 iMove PT 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. Our physical therapists can help keep you active well into old age!
Exercise of the Month:
Calf Raises
Stand tall with your feet hip-width apart and your hands resting on a chair or countertop for support. Slowly rise up onto the balls of your feet, lifting your heels off the ground. Hold briefly at the top, then lower back down with control.
3 Sets, 10 Reps. (Materials needed: chair or countertop for balance)
Sources
- https://www.cdc.gov/physicalactivity/basics/adults/index.htm,
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ejp.1796,
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/
- https://camillestyles.com/food/vegan-banana-muffins/
- https://www.ncbi.nlm.nih.gov/books/NBK560813/,
- https://www.physio-pedia.com/Sarcopenia
