Quick answer: Strength training is safe and recommended for most people with arthritis. Start with 6 to 8 simple exercises for the legs, hips, back, arms and core, 2 or 3 times a week on non-consecutive days. Do 1 to 3 sets of 8 to 12 slow repetitions, finishing with a few in reserve, and add resistance gradually as it gets easier.
Many people with arthritis worry that lifting weights or doing strength exercises will damage their joints. In fact, the opposite is usually true. Stronger muscles support and protect painful joints, make everyday tasks easier and can reduce pain. This beginner's guide explains why strength training helps, how much to do, eight simple exercises with easier and harder versions, and a 12-week plan to build up safely at home or in a gym.
Why strength training helps arthritis
- Support for joints. Strong muscles absorb and share load that would otherwise go through the joint.
- Less pain and better function. NICE guideline NG226 recommends local muscle strengthening as part of therapeutic exercise for everyone with osteoarthritis.
- Countering muscle loss. People with arthritis often move less, and muscle strength naturally declines with age. Strength training slows and reverses this.
- Bone health and balance. The NHS says strength exercises help keep bones strong and reduce the risk of falls, especially in older adults.
- Rheumatoid arthritis. NICE guideline NG100 says adults with RA should have access to physiotherapy to learn exercises for muscle strength and joint flexibility.
How much strength training?
The UK Chief Medical Officers recommend muscle-strengthening activities on at least 2 days a week for all adults, working the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. For beginners with arthritis, a good starting point is:
| What | Beginner guide |
|---|---|
| Sessions | 2 to 3 a week, with a rest day between |
| Exercises | 6 to 8, covering the whole body |
| Repetitions | 8 to 12 per set, slow and controlled |
| Sets | Start with 1; build to 2 or 3 |
| Effort | Moderate: the last few repetitions feel hard, but you could do 2 or 3 more with good form |
| Rest | 30 to 90 seconds between sets |
| Session length | 15 to 30 minutes |
Myths and facts
| Myth | Fact |
|---|---|
| "Lifting weights will wear out my joints." | Gradual strength training is recommended for arthritis and helps protect joints by strengthening the muscles around them. |
| "If it hurts, I am doing damage." | Mild discomfort that settles by the next day is common and not harmful. Sharp pain, or pain lasting more than a day, means adjust the exercise. |
| "I am too old to build muscle." | People of all ages, including those in their 80s and 90s, can get stronger with regular training. |
| "I need a gym." | Body weight, bands and household items are enough to start. |
| "Walking is enough." | Walking is excellent, but it does not build strength as much as specific strengthening exercises. UK guidelines recommend both. |
A sample beginner session (about 20 minutes)
- Warm-up (5 minutes): marching on the spot, arm circles, gentle knee bends and 5 easy sit-to-stands.
- Circuit (12 minutes): sit-to-stand, wall press-up, bridge, band row, step-up, shoulder press, heel raise and bird dog or wall plank. Do 1 set of 10 of each, resting 30 to 60 seconds between exercises. In later weeks, go round the circuit twice.
- Cool-down (3 minutes): slow walking and gentle stretches for the calves, thighs and chest.
Note how your joints feel that evening and the next morning, and adjust the next session if needed.
Eating to support your muscles
Muscles need fuel to get stronger. Follow a balanced diet in line with the NHS Eatwell Guide, including a source of protein such as fish, eggs, beans, pulses, dairy, tofu or lean meat at each meal. If you have a reduced appetite, are losing weight without trying, or have kidney disease, ask your GP or a dietitian for advice.
Before you start
- Check with your GP or physiotherapist first if you have heart or lung problems, uncontrolled high blood pressure, recent surgery or a recent fall.
- Warm up for 5 minutes, for example marching on the spot, arm swings and a few easy repetitions of the first exercise.
- Breathe out as you lift or push, and in as you lower. Never hold your breath.
- Move slowly: about 2 seconds to lift and 2 to 3 seconds to lower.
- Use the 24-hour rule: mild muscle ache or joint discomfort that settles by the next day is fine. If joint pain is worse for longer, or a joint swells, reduce the load or repetitions next time.
Muscle soreness a day or two after a new exercise is normal and different from joint pain. It usually feels like a general ache in the muscle and fades within a few days.
Eight beginner strength exercises
1. Sit-to-stand (legs and hips)
Sit near the front of a firm chair with feet hip-width apart. Lean forward and stand up, then sit down slowly. Easier: use your hands or a higher seat. Harder: arms crossed, a slower lowering, or holding a weight at your chest.
2. Wall press-up (chest, shoulders, arms)
Stand an arm's length from a wall, hands at shoulder height. Bend your elbows to bring your chest towards the wall, then push back. Harder: step your feet further back, or progress to a kitchen worktop.
3. Glute bridge (buttocks, back of thighs)
Lie on your back with knees bent and feet flat. Squeeze your buttocks and lift your hips, hold for 2 seconds, and lower slowly. Harder: hold for longer, or march one foot at a time while lifted.
4. Seated or band row (upper back)
Sit tall with a resistance band looped around your feet, or anchored at chest height. Pull your elbows back, squeezing your shoulder blades together, then return slowly. Easier: do it without a band as a shoulder blade squeeze.
5. Step-up (legs)
Using the bottom stair with a banister, step up with one foot, bring the other to join it, and step down slowly. Easier: use a lower step. Harder: a higher step or holding light weights.
6. Shoulder press (shoulders, arms)
Sitting or standing, hold light weights or water bottles at shoulder height and press them up to just below fully straight, then lower slowly. If your shoulders are painful, press only to forehead height or do a front raise to shoulder level instead.
7. Heel raise (calves)
Hold a worktop and rise onto the balls of your feet, pause, and lower slowly. Harder: one leg at a time.
8. Bird dog or wall plank (core)
On hands and knees, slowly stretch one arm forward and the opposite leg back, hold for 3 seconds, and return. If kneeling hurts, stand facing a wall with your forearms on it and lean in, tightening your stomach muscles, for 10 to 20 seconds.
Choosing resistance
| Type | Good for | Tips |
|---|---|---|
| Body weight | Starting out, at home | Sit-to-stands, wall press-ups, bridges, step-ups |
| Resistance bands | Home, travel, painful hands (use loops or handles) | Start with the lightest band; move up when 12 reps feel easy |
| Hand weights and ankle weights | Arms, shoulders, legs | Start with 0.5 to 1 kg; water bottles or tins work |
| Gym machines | Controlled movements, easy to adjust | Ask staff to set up seats and show you technique |
The right weight is one you can lift 8 to 12 times with good form, where the last 2 or 3 repetitions feel hard. If you cannot do 8, it is too heavy. If 12 feels easy, it is time to progress.
A 12-week beginner plan
| Weeks | Sessions | Sets and reps | Focus |
|---|---|---|---|
| 1–2 | 2 a week | 1 set of 8–10, easier versions | Learn the movements, check how joints respond |
| 3–4 | 2–3 a week | 1–2 sets of 10–12 | Build confidence and consistency |
| 5–8 | 2–3 a week | 2 sets of 10–12 | Add light resistance or harder versions one exercise at a time |
| 9–12 | 2–3 a week | 2–3 sets of 8–12 | Increase resistance gradually; review and set new goals |
Change only one thing at a time: repetitions, then sets, then resistance. If a joint flares after a change, go back a step for a week.
Adapting for your joints and condition
- Knees: keep squats and sit-to-stands to a comfortable depth; see our knee exercises.
- Hips: bridges and side leg lifts are often well tolerated; see our hip exercises. After hip replacement, follow your surgical team's advice.
- Hands and wrists: use bands with handles or loops, padded grips, or ankle weights on the forearm instead of gripping.
- Shoulders: keep presses below painful heights; rows and band rotations are usually easier.
- Back: keep your back in a neutral position, and avoid heavy lifting with a rounded back.
- Inflammatory arthritis: during a flare, reduce the load on inflamed joints and keep other muscles working. If you take biologics, methotrexate or steroids, strength training is usually safe; our guide to strength training on biologics explains more.
- Osteoporosis: strength training is helpful for bones, but avoid forceful bending forwards and twisting of the spine. Ask a physiotherapist for advice.
Gym or home?
Both work. Home training is free and convenient. A gym or leisure centre offers machines that make it easier to adjust loads, and staff who can help. Many leisure centres run beginner or over-50s strength classes, and GP exercise referral schemes can offer supervised sessions. If you are frail or find standing exercises hard, seated strength training is a safe place to start; see our seated strength training guide.
Timing and comfort tips
- Train at the time of day your joints feel best. For many people with inflammatory arthritis, that is later in the morning or afternoon, once stiffness has eased.
- A warm shower or wheat bag before a session can make movement easier; a wrapped cold pack afterwards can settle a warm, achy joint.
- If you take pain relief, some people find timing it before exercise helps, but check with your pharmacist or GP what is suitable for you.
- Wear supportive shoes for standing exercises and use a non-slip mat for floor work.
Common mistakes
- Starting too heavy or doing too many exercises in the first week.
- Moving quickly or using momentum instead of slow, controlled lifts.
- Training the same muscles hard on consecutive days.
- Stopping when you have a bad day instead of doing a lighter session.
- Only training the painful joint; whole-body strength matters for function.
Tracking your progress
Write down the exercises, weights or bands, sets and repetitions each session, and how your joints felt the next day. Every 4 weeks, test something practical, such as how many sit-to-stands you can do in 30 seconds or how easily you manage the stairs. Seeing progress on paper helps keep you going.
When to get medical help
Stop the exercise if you get sharp pain, a joint giving way or locking, sudden swelling, or pain that increases with each repetition.
- Call 999 if you have chest pain, severe breathlessness or feel faint during exercise that does not settle with rest.
- Call NHS 111 or go to A&E if a joint becomes suddenly hot, red, swollen and very painful, especially with a high temperature.
- See your GP or a physiotherapist if joint pain is consistently worse for more than a day after sessions, despite reducing the load, if you are unsure how to adapt exercises, or if you are not improving after 12 weeks. In many areas you can refer yourself to NHS physiotherapy.
Is strength training safe with arthritis?
Yes, for most people. Built up gradually, strength training is safe and is recommended by NICE as part of exercise for osteoarthritis. Start light, move slowly and use the 24-hour rule to judge how your joints respond.
How heavy should weights be with arthritis?
Choose a weight you can lift 8 to 12 times with good form, where the last few repetitions feel hard. Start lighter than you think you need, and increase only when 12 repetitions feel easy for two sessions in a row.
How often should I strength train with arthritis?
Two or three times a week, with at least one rest day in between, covering the major muscle groups. This meets the UK recommendation of strengthening activities on at least 2 days a week.
Should I strength train during a flare?
Reduce or stop loading the flaring joints and keep other muscles working with lighter exercises. Return gradually as the flare settles. If flares are frequent, speak to your GP or rheumatology team.
How long until I get stronger?
Many people notice that exercises feel easier within 4 to 6 weeks, and measurable strength and function gains usually take 8 to 12 weeks of regular training. Keep going to maintain the benefits.
Can older adults with arthritis do strength training?
Yes. Strength training is especially valuable for older adults to maintain independence and reduce falls. Seated and supported exercises are a safe place to start, and many areas offer classes designed for older people.
Sources and further reading
- NICE NG226: Osteoarthritis in over 16s
- NICE NG100: Rheumatoid arthritis in adults
- NHS: Strength exercises
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Physical activity guidelines for older adults
- UK Chief Medical Officers' Physical Activity Guidelines (2019)
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Knee exercises — 8-move routine
- Hip exercises — 8-move routine
- Strength training on biologics — is it safe?
- Seated strength training — if you are frail
- Exercise hub — exercises by joint