Strength Training for Better Health: A Chiropractor’s Perspective
As a chiropractor and personal trainer, I see a consistent pattern: movement matters, but strength matters most. Patients often present with back pain, joint pain, even fear of falling. Underneath, there’s usually a decline in both strength and confidence. Strength training is not just for athletes — it is a cornerstone of health at every stage of life.In this article, I’ll explain why strength training matters, what the research shows, and why it is an integral part of managing musculoskeletal pain.
Why Strength Training Matters
Strength is the currency of daily life. It determines whether you can carry groceries, rise from a chair, or maintain balance when you stumble. Beyond function, resistance training is linked to reduced risk of death, better bone and metabolic health, improved pain tolerance, and slower progression into frailty.Longevity: Large cohort studies and meta-analyses show muscle-strengthening activities reduce all-cause mortality and chronic disease risk, independent of aerobic exercise. Even modest weekly amounts (60 minutes or less) are beneficial, though gains plateau at higher volumes.Bone health: Progressive resistance training increases bone mineral density, especially in older adults and postmenopausal women. It’s one of the few non-drug strategies proven to slow bone loss.Metabolic health: Resistance training improves insulin sensitivity and glycemic control by increasing muscle mass and glucose uptake, and reducing visceral fat. Benefits are clear in both healthy adults and those with type 2 diabetes.Aging and independence: Strength training improves gait speed, balance, and muscle mass in older adults. It reduces sarcopenia progression and lowers fall risk — key predictors of long-term independence.Pain and musculoskeletal health: For chronic low back pain, resistance-based programs reduce pain and disability, often matching or outperforming other forms of exercise.
How Strength Training Works
Several mechanisms explain these wide-ranging effects:Muscle as metabolic tissue - Skeletal muscle helps regulate blood sugar and inflammation.Bone loading - Resistance exercises stimulate bone remodeling by applying mechanical load.Neuromuscular changes - Early strength gains come from improved motor unit recruitment and coordination, which enhance stability and function.Tissue resilience - Tendons and ligaments adapt to progressive load, improving durability and lowering injury risk.
Clinical Principles I Use With Patients
Safety first. Screen for red flags and adapt programs for osteoporosis or advanced conditions. Resistance training is safe for most patients when progressed sensibly.Specificity. Train what you want to improve. For back pain, hip hinge patterns and posterior chain strength are key. For fall risk, emphasize lower-limb strength and balance.Consistency. Research shows benefits with as little as two weekly sessions. Regularity matters more than high intensity alone.
A Practical Starter Program (8 Weeks)
Frequency: 2–3 sessions/weekDuration: 30–45 minutesWarm-up: 3–5 min brisk walk + dynamic mobilityMain set (2–3 sets each):Squat or sit-to-stand — 8–12 repsHip hinge / deadlift variation — 6–10 repsPush (bench press or push-up) — 8–12 repsPull (row variation) — 8–12 repsStep-up or lunge — 6–10 reps/legFarmer carry — 30–60 secCore integration (plank/dead bug) — 20–60 secCool down: gentle mobility, breathingNotes:Add power (faster concentric movement) for older adults once technique is safe.Pain flares? Scale load, or depth - don’t stop. Graded exposure usually works better than rest (for most cases). Again, advise your health care practitioner for one-on-one management.
Low Back Pain and Strength Training
Low back pain is the top cause of disability worldwide. Research supports resistance-based exercise for reducing pain and disability. By restoring trunk and hip strength, patients regain tolerance to everyday loads and activity. For chiropractors, combining manual therapy with progressive strengthening often produces the best results.
Special Populations
Older adults: Resistance training improves independence and reduces sarcopenia progression. Combine with protein intake for best results.Metabolic disease: Resistance training plus aerobic work improves glycemic control. Supervision improves adherence and outcomes.Osteoporosis: Load the skeleton safely — avoid excessive spinal flexion, focus on axial loading.Athletes/return to sport: Progressive strength reduces reinjury risk by improving tissue resilience.
Overcoming Barriers
Time: Two 20–30 min sessions per week deliver measurable benefits.Fear of injury: Emphasize graded exposure — loading tissues builds protection.Lack of equipment: Bands, bodyweight, and household items provide strong stimulus when progressed.
Takeaway
Strength training is medicine. It reduces mortality risk, improves bone and metabolic health, counters sarcopenia, and helps rehabilitate musculoskeletal pain — especially low back pain. As chiropractors and movement specialists, we should make resistance training a central part of care, guiding patients safely and consistently back to strength, resilience, and independence.
References
Shailendra P. Resistance Training and Mortality Risk: A Systematic Review and Dose-Response Meta-analysis.2022.Momma H, Aune D. Muscle-strengthening activities and risk of mortality, CVD, cancer, diabetes. Br J Sports Med. 2022.Massini DA, et al. Resistance Training and Bone Mineral Density in Older Adults: Meta-analysis. 2022.Hong AR, et al. Effects of Resistance Exercise on Bone Health. 2018.Gordon BA. Resistance Training and Glycemic Control. Systematic review. 2009; plus updates.Chen N, et al. Resistance training in older adults with sarcopenia: meta-analysis. 2021.Gordon R, Bloxham S. Exercise for Chronic Low Back Pain: Systematic Review. 2016.Barbari V, et al. Resistance Training in Low Back Pain: Review. 2024.
