“I Don’t Want to Lift Weights” — Why Strength Training Might Be Exactly What You Need

Many people, especially those managing pain, recovering from injury, or navigating midlife and beyond, are hesitant to engage in strength training. Common concerns include:

• “I don’t want to get bulky.”

• “I’m too old to start now.”

• “It’s not safe for my joints.”

• “Lifting weights just isn’t for me.”

  
  

These beliefs are understandable — but not always accurate. In fact, research consistently supports strength training as one of the most effective interventions for improving musculoskeletal health, reducing pain, preserving mobility, and promoting healthy ageing. This is not about bodybuilding. It's about building resilience.

Myth 1: “Lifting Weights Makes You Bulky”

Building significant muscle mass requires intensive training, nutritional support, and a deliberate focus on hypertrophy. For most people, especially women and older adults, moderate resistance training leads to:

• Improved muscular tone

• Increased joint stability

• Better metabolic health

  
  

Strength training can also help reduce fat gain and preserve lean tissue, particularly during periods of hormonal change or sedentary behaviour (Harvard Health Publishing, 2021).

Building significant muscle mass requires intensive training, nutritional support, and a deliberate focus on hypertrophy

Myth 2: “I Have Joint Issues or Osteoporosis — It’s Not Safe for Me”

When applied appropriately, strength training is one of the safest and most beneficial interventions for:

• Osteoarthritis

• Osteoporosis and low bone mass

• Chronic joint instability or hypermobility

• Persistent musculoskeletal pain

  
  

A randomised controlled trial by Watson et al. (2015) demonstrated that heavy resistance training improved bone density, strength, and function in postmenopausal women with low bone mass — without increasing injury risk. Further evidence shows that strength training reduces falls, improves balance, and supports pain management for many chronic conditions (U.S. Department of Health and Human Services, 2018; Hayden et al., 2005).

Myth 3: “I’m Too Old to Start Strength Training”

Muscle loss, known as sarcopenia, begins in the third decade of life and accelerates with age. However, studies show that resistance training is effective at any stage of life, including in individuals aged 60–80 and beyond. Older adults can make significant improvements in:

• Muscle strength and mass

• Power and balance

• Mobility and functional independence

  
  

Engaging in regular resistance training supports autonomy and reduces the risk of frailty-related health decline (Polleck et al., 1976; Strasser and Burtscher, 2018).

Doing nothing carries far more risk than beginning an appropriately prescribed strength programme.

Engaging in regular resistance training supports autonomy and reduces the risk of frailty-related health decline

Myth 4: “Strength Work Isn’t for Me — I Just Want to Feel Better”

Strength training is often framed as performance-focused, but in rehabilitation settings, it plays a key role in restoring function, not just improving fitness. When guided by clinical reasoning, strength-based rehab supports:

• Joint control and postural stability

• Confidence in movement after injury

• Reduction of persistent pain

• Safe reintroduction to everyday activities

  
  

This approach is particularly useful for people managing recurrent pain, recovering from injury, or living with conditions like hypermobility, osteoporosis, or osteoarthritis. In these contexts, strength training is a therapeutic intervention, not a fitness pursuit.

Reframing Strength Training as Rehab

In a clinical setting, strength training is:

• Individually tailored based on assessment and capacity

• Progressively loaded to avoid aggravating symptoms

• Integrated with neuromuscular control and balance work

• Delivered with education and guidance for long-term sustainability

  
  

It doesn’t require a gym or high-intensity workouts. Rather, the focus is on improving the body’s ability to manage load, resist injury, and adapt to life’s physical demands.

Summary

• Resistance training does not inherently lead to bulkiness

• It is safe and effective for individuals with joint issues, pain, or osteoporosis

• Age is not a barrier to improving strength and function

• Strength-based rehabilitation is not about appearance — it is about capacity, confidence, and control

• Clinical guidance ensures that strength work is appropriate, progressive, and supportive of long-term goals

References

Harvard Health Publishing (2021) Age and Muscle Loss. Available at: https://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss

Hayden, J. A., van Tulder, M. W., Malmivaara, A. and Koes, B. W. (2005) ‘Exercise therapy for treatment of non-specific low back pain’, Cochrane Database of Systematic Reviews, (3). Available at: https://doi.org/10.1002/14651858.CD000335.pub2

Polleck, R., Tchernof, A., Després, J. and Tremblay, A. (1976) ‘Physiological response of men 49–65 years of age to endurance training’, Journal of the American Geriatric Society, 24, pp. 97–104.

Strasser, B. and Burtscher, M. (2018) ‘Survival of the fittest: VO2max, a key predictor of longevity?’, Frontiers in Bioscience - Landmark, 23(8), pp. 1505–1516. https://doi.org/10.2741/4657

U.S. Department of Health and Human Services (2018) Physical Activity Guidelines for Americans (2nd ed.). Available at: https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines

Watson, S. L., Weeks, B. K., Weis, L. J., Horan, S. A. and Beck, B. R. (2015) ‘Heavy resistance training is safe and improves bone, function, and strength in postmenopausal women with low bone mass: A RCT’, Journal of Bone and Mineral Research, 30(2), pp. 380–388. https://doi.org/10.1002/jbmr.2351