Overcoming the pain of Arthritis
Arthritis and midlife joint aches: Why strength and lifestyle really can be the missing piece to pain relief
As a personal trainer, menopause and strength coach my clients are busy woman over 40, and for so many of them arthritis has crept into their life in some way.
Often the pain is in knees. But maybe your hips stiffen up after sitting at your desk all day. Or is it your hands that ache when you’re tired or stressed.
I work with a lot of busy women, and arthritis pain is one of the most common things they quietly put up with often alongside perimenopause, fatigue, poor sleep, and stress. When we start working together, many of them feel like they need to “take it easy” or they worry that movement will make things worse...
But the evidence doesn’t support staying still. In fact, it says the opposite.
A recent narrative review published in the American Journal of Lifestyle Medicine brings together a growing body of research showing that lifestyle changes including strength training, movement, nutrition, and sleep can significantly reduce arthritis pain and improve daily function.
And that advice mirrors exactly what I see in real life.
Why arthritis feels worse in midlife
Midlife is a perfect storm. Just when we are thinking that we’re through the pesky younger years and start to feel like we might be on the road to getting things together, we start to experience all sorts of symptoms that we might associate with much older people.
But the Hormonal changes of perimenopause and menopause can affect our joint health, inflammation, muscle mass, and pain sensitivity. At the same time, many women are:
· Sitting more at work
· Caring for others before themselves
· Sleeping poorly
· Feeling exhausted and stretched thin
So, when joints start hurting, it’s easy to assume that it’s just “ageing” or something you must accept. It’s also common for people to feel like that any signs of pain are a sign to stop moving.
But arthritis pain isn’t just about getting older and experiencing wear and tear. The research highlights the role of chronic inflammation, muscle weakness, reduced mobility, and lifestyle stressors all things we can influence.
Movement isn’t the enemy, it’s part of the solution
One of the strongest messages from the research is this:
Appropriate physical activity reduces arthritis pain and improves quality of life.
This includes resistance training (yes, strength work= using weights), low-impact aerobic movement, and activities that improve balance and mobility.
I know that this advice can feel counter-intuitive. Many women come to me worried that lifting weights or doing squats will “ruin their knees” or make their hips worse.
But what happens, when it’s done properly, is the opposite.
Stronger muscles support your joints. Our muscles, under our skin suits are a complicated network that work together and it can be surprising the relationship between them and how they impact each other.
When our movement improves and strength increases stiffness reduces.
And in time confidence replaces fear.
And crucially, everyday life just gets easier.
Carrying shopping. Getting up from the floor. Walking without thinking about every step. When you experience that, it can feel pretty magical.
This isn’t about hammering yourself in the gym
Let me be very clear: this is not about punishing workouts or pushing through pain.
The research supports gentle, progressive strength training, tailored to each person. It’s not bootcamps or endless burpees and it’s certainly not “no pain, no gain” nonsense.
For busy women over 40, the most effective approach is often:
· Short, consistent sessions
· Focus on strength, not speed
· Exercises that support hips, knees, spine, and shoulders
· Rest and recovery built in
· Good quality movement
This is exactly why so many of the women I work with say, “I didn’t realise exercise could feel like this, this is what I’ve been looking for.”
Lifestyle matters more than you’ve been told
What I really love about this research is that it doesn’t pretend exercise alone fixes everything. With everything, as much as I will preach about the value of weights, exercise is always just one part of the puzzle.
The review shows that diet quality, sleep, stress, and daily habits all influence arthritis symptoms particularly inflammation and pain sensitivity.
That’s important for women in midlife because you don’t live in a bubble. You are juggling work, family, hormones, and energy levels that can feel unpredictable.
Small, realistic changes matter:
· Eating in a way that supports inflammation (reducing processed sugar, and focusing on whole foods- avoiding ultra processed foods where possible)
· Prioritising sleep... where possible
· Reducing all-or-nothing thinking, we’re not vilifying foods or types of movement but focusing as much as we can on the things that nourish us
· Moving regularly instead of “on/off” bursts. Our bodies aren’t like an exam that you can cram for. Building sustainable habits are what helps.
This is lifestyle medicine, it’s what I talk about it my programmes- that consistency not perfection is what matters.
What I want you to hear most
If you’re over 40 and living with arthritis, this is what I want you to know:
· Pain doesn’t mean you should stop moving.
· Strength is protective, not dangerous.
· You don’t need to wait until things get unbearable.
The evidence is clear: when women are supported to move, get stronger, and care for their bodies, pain often reduces and confidence increases.
And from where I stand, working with real women in real bodies that’s not just research. That’s lived experience.
If arthritis has been quietly shrinking your world, there is another way forward. One built on strength, support, and doing what fits your life.
Want to chat with me about how I can support you to build that strength and make lifestyle changes to reduce your arthritic pain? Book a Get to know me call
References
https://journals.sagepub.com/doi/10.1177/15598276251395980
