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 Equilibrium Therapeutics, 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 (their names have been changed).

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 After an Injury

Alisha first came to see us after straining her lower back while moving a couch into her new apartment. As a graphic designer, she spent most of her day sitting in front of a computer and didn’t do much to keep her core strong. That lack of core strength and stability left her vulnerable to injury.

We provided her with a customized treatment plan, including massage therapy for pain relief and 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 physiotherapist for more information about strength training. She’d been reading about its benefits for overall health and wellness and wanted to learn proper form before hitting the gym on her own.

We were more than happy to help Alisha out. She worked with our kinesiologist to 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 that kept her active when she wasn’t at work. She became an avid weightlifter and now hits the gym three times a week. Building her strength gives her more energy and fewer body aches after a long day at work.

Michelle: A Resistance to Resistance Training

Michelle came to us with mild knee pain that had been bothering her since she played soccer in college. While it didn’t profoundly affect her life, she noticed she was avoiding some activities she used to enjoy,  like weekend hikes with her friends.

Her physiotherapist explained that strength training could help stabilize her knees and reduce discomfort, but Michelle was hesitant. She had heard lifting weights could be hard on the joints,  and she didn’t want to risk making her pain worse.

So, to start, we kept her training low-impact. Her physiotherapist 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. She also recommended that Michelle schedule some sessions with our acupuncturist for acute pain relief.

After a few weeks, we introduced resistance bands and light dumbbells to Michelle’s workout routine — just enough to build strength without straining her knees. We guided her through each session and gradually increased the challenge as her comfort grew.

The result? Michelle now strength trains twice a week, alongside her daily walks. Her knee pain has eased, she feels more mobile, and she’s back to hiking on weekends without worrying about slowing her friends down.

How Will Strength Training Benefit You?

Good health means different things to different people. At Equilibrium, our integrated team focuses on improving your overall function so you can do the things in your life that matter most. The Public Health Agency of Canada (PHAC) recommends that adults (ages 18 to 64) engage in muscle-strengthening activities at least two days per week. Whether you want to kickstart an intense strength training program (like Alisha) or simply ensure you are meeting the standard recommendations for fitness (like Michelle), we’ve got you covered.

Call us today to get started on your strength training journey!