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 Marketplace Physical Therapy, 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.

How Will Strength Training Benefit You?

Good health means different things to different people. At Marketplace Physical Therapy, 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.

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

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Ready to feel your best again? Come back to Marketplace Physical Therapy and let us help you achieve your wellness goals—book your appointment today!

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Summer Adventures: Marketplace Edition ☀️

Our amazing COO, Jaymee, soaking up the sun on her summer vacation—banana boat adventures with her family in beautiful Puerto Peñasco!

Dr. Matthew Reyes soaking in the summer serenity at a stunning temple in Japan.

Jasmine’s first time paddle boarding in Cancun!

Cheers to 40! Dr. McGann and Bianca saying adios to their 30s and stepping into a fabulous new decade! 🥳✨

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Quick & Easy Healthy Recipe

Summer Watermelon Feta Salad

Beat the heat with this crisp and refreshing Summer Watermelon Feta Salad, the perfect balance of sweet, salty, and tangy flavors. It’s a light, vibrant dish that’s sure to steal the show at any summer gathering.

Ingredients:

4 cups watermelon, cubed and chilled
1 cup cucumber, thinly sliced
½ cup crumbled feta cheese
¼ cup red onion, thinly sliced
2 tablespoons fresh mint, chopped
Juice of 1 lime

1 tablespoon olive oil
Salt and pepper to taste

Optional Add-ins:
Grilled shrimp or chicken for protein
Avocado slices for healthy fats

Directions:

In a large bowl, combine watermelon, cucumber, red onion, and mint. Drizzle with lime juice and olive oil. Toss gently to combine. Top with crumbled feta. Season with a pinch of salt and pepper. Chill for 10–15 minutes before serving.

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How Strength Training Can Improve Your Health

Health is a relative term. It means that your body operates at a high level in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve an ideal state is a step towards a healthier you.

We all want to stay healthy, strong, and active, but we often think getting older means we need to take it easy. Fortunately, it is more and more common to realize that an inactive, sedentary lifestyle leads to poor health and a loss of function.

Do you notice it’s harder to get out of your chair lately? Do you struggle to carry groceries that were once easy for you to do? Do you find yourself wanting to take more breaks throughout the day because you feel tired all the time?

You may be experiencing the loss of muscle that is common with getting older. Fortunately, at Marketplace Physical Therapy, our therapists are up to date on the strategies that can help you get stronger so you can get back to doing what you love doing!

Our highly trained physical therapists can create a personalized strength training plan for your particular needs. We have the knowledge and expertise to guide you toward a pain-free, stronger, and healthier lifestyle! Contact Marketplace Physical Therapy today to get started!

How Physical Therapy Can Help You Get Strong

At Marketplace Physical Therapy, our strength training programs will get you back to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery.

These exercises will depend upon which part(s) of your body needs strengthening. This may include bodyweight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights).

Rehabilitation should start immediately following most injuries to ensure the fastest recovery possible. One of our physical therapists will conduct a thorough evaluation to identify any weaknesses or limitations that may affect your recovery, stability, or strength.

We will use this information to develop a comprehensive program that includes targeted mobility work, strengthening, and any appropriate pain relief technique for the individual. Every good therapy program will consist of injury prevention strategies to ensure you stay doing what you love!

Contact Us Today To Set Up An Appointment

At Marketplace Physical Therapy, our team of physical therapists has proven success with our strength training programs. Strength training can aid you in your journey to become a healthier and more active version of yourself! Call today to schedule an appointment with one of our specialists.

At Marketplace Physical Therapy, we believe in showing up for our communities near and far.

Our team proudly participated in an effort to assemble and pass out over 300 snack bags to first responders serving in Kerrville, Texas during ongoing disaster relief. These brave men and women continue to show up in incredible ways, and we’re honored to support them with a small gesture of thanks.

Our hearts are with everyone impacted across Texas. To all the first responders, thank you for your unwavering dedication.

Exercise of the Month

ERGONOMIC STRETCH

Take a quick break and try this simple ergonomic stretch right at your desk—it’s a great way to ease tension and boost circulation during the workday. Just a few minutes can make a big difference in how you feel and function!