Does more resistance training mean less pain for knee OA?
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Knee osteoarthritis (OA) is one of the most common joint problems, especially in older adults. Many people experience stiffness, swelling, and pain that affect their daily life. One of the best-known treatments is resistance exercise—strength training using weights, machines, bands, or body weight. But here’s a question many ask: Does doing more exercise always mean better results?
The role of exercise in knee osteoarthritis
Doctors often recommend exercise as a first-line treatment for knee OA. It helps strengthen muscles around the knee, improve joint function, and manage pain. Resistance training, in particular, targets the muscles that support the knee, which is why it’s widely prescribed.
But even though exercise is helpful, figuring out the right amount—or dosage—isn’t always easy. That’s where this new research comes in.
What the study looked at
This study reviewed data from 14 clinical trials involving over 1,200 people with knee OA. The researchers wanted to see if a higher total “dosage” of resistance training (more sets, reps, intensity, and weeks) led to better improvements in pain and physical function.
They calculated each exercise program’s total dosage using a formula that included the number of sets, reps, different exercises, sessions per week, how hard the exercises were, and how long the program lasted.
Then they looked at whether people who did more total exercise had better results—specifically, less pain and better movement.
What did the study find?
Surprisingly, doing more resistance exercise didn’t lead to better outcomes. The study found no clear link between total exercise dosage and improvements in pain or function.
Even when people did more sessions, used heavier weights, or exercised for longer periods, their results were not significantly better than those who did less. In fact, in some cases, doing too much might even slightly reduce the benefits for function.
What does this mean for people with knee OA?
The takeaway is simple: More is not always better. You don’t need to push for longer or harder workouts to get relief from knee OA symptoms. Instead, a moderate and consistent exercise plan can be just as effective—and possibly safer and easier to stick with.
Also, since people with knee OA can have varying pain levels, body types, and fitness abilities, the best approach is to personalize your exercise program. What works for one person may not work for another.
Practical tips for safe resistance training
If you have knee osteoarthritis and want to include resistance training in your routine, here are a few tips:
- Start slow: Focus on quality over quantity. Begin with light weights or resistance bands.
- Train 2–3 times per week: You don’t need to exercise every day to see benefits.
- Use proper form: If possible, work with a physiotherapist or trainer to learn safe techniques.
- Include rest days: Recovery is important, especially if your joints are sore.
- Pay attention to pain: Mild discomfort is okay, but sharp or lasting pain is not.
- Stick with it: The benefits build up over time—stay consistent, even if progress is slow.
Bottom line
This new research suggests that you don’t need to overload your body with high doses of resistance training to reduce knee pain or improve function. What matters more is doing the right kind of exercise at a level that fits your body and lifestyle.
Instead of aiming for more reps or heavier weights, focus on safe, manageable, and regular training. Talk to your healthcare provider about the best plan for you—and remember, consistency often beats intensity when it comes to managing knee OA.