Weight training and joints

[V8covin]

What is best for minimising joint problems,particularly knees and elbows....heavy weight and low reps or lighter weight and higher reps ?.....or doesn't it make much difference ?

[Scabutz]

Depends who you ask. Some nob in the gym told me I wouldn't be able to walk when I was old because i was squatting ass to grass.

Couldn't find any proper research that supported that.

I think as long as you are sensible and not overloading the joints you should be fine.

[gregs656]

Depends on the problem, but I would say nothing that causes pain/aggravates an existing issue and progress from there.

For rehab on tendon problems, low weight high rep exercises are commonly recommended now as they stimulate blood flow to the area without inflaming the tendon.

[PBDirector]

Your choice of exercises, the form you lift with and the total volume (exercises x sets x reps) of your exercises will have far greater difference than either of the things you’ve quoted.

[V8covin]

Take dips as an example.
Multiple sets of high reps.... ultimately to failure,or weighted and a lot less reps per set and less sets.
I've just recovered from a bout of tennis elbow/RSI due to my work , that put me out of gym action for 7 months

[gregs656]

V8covin said:

Take dips as an example.
Multiple sets of high reps.... ultimately to failure,or weighted and a lot less reps per set and less sets.
I've just recovered from a bout of tennis elbow/RSI due to my work , that put me out of gym action for 7 months

It doesn't have to be either.

For tendon issues I stand by what I said previously, nothing that aggravates it.

Dips aren't really a low weight exercise anyway.

I would do low weight high volume high rep prehab work, but if you can do dips without aggravating your tendons go a head.

It's going to be trial and error.

[JapanRed]

V8covin said:

What is best for minimising joint problems,particularly knees and elbows....heavy weight and low reps or lighter weight and higher reps ?.....or doesn't it make much difference ?

Not loads of research out there but from someone who looks at joints all day for their day job and also lifts weights in the gym, I'm pretty confident that light weight and high reps is better for joints.

[PBDirector]

No mention of course of the training goal. Surely any wear and tear on joints must be offset by against the reason for training.

For example, if the goal is to become stronger at the hips so that you can stabilise your knee (ultimately reducing wear on the knee) then light weight and high reps is achieving neither of those objectives.

[MurderousCrow]

PBDirector said:

No mention of course of the training goal. Surely any wear and tear on joints must be offset by against the reason for training.

For example, if the goal is to become stronger at the hips so that you can stabilise your knee (ultimately reducing wear on the knee) then light weight and high reps is achieving neither of those objectives.

'Joint pain' describes a wide range of conditions. Some directly involve structures of the joint itself, while others are caused by muscular imbalances of weakness and / or tightness that cause a dynamic dysfunction. These conditions are sometimes present together and are interdependent.

For joint health, resistance training is essential.

Wear and tear will not be caused by healthy movement in sensible doses.

Good form is vital, and if this cannot be achieved an intervention is required.

No amount of unhealthy movement will fix unhealthy movement.

While some mild pain and discomfort is normal when beginning a new movement pattern, this should not be excessive and should not persist.

See a good sports physio, discuss your training goals, and get a movement screen done. This may be followed with a targeted stretching and strengthening program aimed at restoring joint health as far as possible. With expert input, patience and persistence there's no reason a fit and well person should not enjoy resistance training well into old age.

[PBDirector]

PBDirector said:

No mention of course of the training goal. Surely any wear and tear on joints must be offset by against the reason for training.
.

In case it wasn’t obvious, the point I’ve tried to make twice in this thread is that the opening question is nieve.

(You will not find anyone on the planet more convinced of the benefits of weight training for health, quality of life and prevention of MSK problems in aging)

[MurderousCrow]

PBDirector said:

In case it wasn’t obvious, the point I’ve tried to make twice in this thread is that the opening question is nieve.

(You will not find anyone on the planet more convinced of the benefits of weight training for health, quality of life and prevention of MSK problems in aging)

I meant to quote OP and hit the wrong button, apologies for the confusion. Your posts are spot-on.