How Building Strength Creates Resilience
Strength training is often associated with elite athletes, bodybuilders or individuals aiming to change their body composition, but it has an equally important role in preventing injuries, improving your movement and supporting long-term musculoskeletal health. Whether you work in an office, run on the weekends, or you’re a busy parent or professional athlete, strength training could be the missing link in staying pain-free.
At The Woodford Physio, I see a wide range of injuries, many of which could be prevented or significantly reduced through smart, progressive strength training.
Why Do Injuries Happen?
Most common musculoskeletal injuries, such as tendon issues, joint pain or muscle strains, occur not because of one-off trauma, but because of gradual overload, poor biomechanics, poor posture or muscle imbalances. When a particular tissue (like your Achilles tendon, lower back or rotator cuff) is asked to do more than it’s capable of, something gives.
This is where strength training comes in. By increasing the capacity of your muscles, tendons and joints to tolerate stress, you reduce your risk of injury, whether this is an accident, or a sports injury. Stronger tissues = more resilient movement.
The Benefits of Strength Training for Injury Prevention
Improved Joint Stability
Strengthening the muscles around joints like the knees, hips, shoulders and spine can help to control movement and reduce strain on your ligaments and cartilage.
Better Movement Patterns
A structured strength program can correct faulty mechanics (like valgus knees or anterior pelvic tilt) that otherwise lead to pain and injury over time.
Tendon Resilience
Tendinopathy (commonly affecting the Achilles, patella, or gluteal tendons) often develops when tendons are overloaded too quickly. Strength training helps tendons gradually adapt to higher loads, improving their structure and capacity.
Bone Density Support
Resistance training stimulates bone growth and is particularly important for older adults at risk of osteoporosis or fractures.
Reduced Muscle Imbalances
Unilateral training (e.g., single-leg squats, step-ups) helps to address left–right asymmetries that often go unnoticed until injury strikes.
Who Could Benefit from Physiotherapy Strength Training?
The short answer: everyone. But let’s dive a little deeper and break it down.
- Runners & Cyclists: Often experience overuse injuries due to repetitive, single-plane movements. Strengthening hips, glutes, and calves can reduce injury rates.
- Office Workers: Sedentary lifestyles contribute to weak postural muscles, tight hip flexors and lower back issues. Basic resistance exercises can drastically improve this.
- Older Adults: Strength work slows age-related muscle loss (sarcopenia), improves balance and reduces fall risk.
- Team Sport Athletes: For instance, footballers, rugby players and netballers benefit from power and resilience, a key to staying in the game longer.
Getting Started Safely
Strength training doesn’t have to mean going from 0 to 60, lifting heavy weights in the gym. At The Woodford Physio, I focus on tailored, progressive physiotherapy plans suited to each person’s current capacity and goals. Whether that’s bodyweight exercises, resistance bands, dumbbells or barbell work, the key is proper technique and consistency.
Start with fundamental patterns:
- Squats and lunges for the lower body
- Push-ups and rows for the upper body
- Core work like planks and dead bugs for spinal support
From there, we gradually add resistance, increase reps/sets, or tweak movement complexity. Rehab and prevention plans are always guided by your injury history, goals, and biomechanics.
Injury prevention isn’t just about stretching or foam rolling, those are absolutely useful, but strength training is focused with a clear goal. If you’re looking to stay active, pain-free and strong well into the future, strength training should be a non-negotiable part of your routine.
Want help getting started? Book an appointment with our physio team and we’ll guide you through a safe, tailored program that works for your body.