Why I Strength Train as a Physical Therapist

Movement is both my profession and my passion. I fell in love with exercise at 14 when my mom gave me a gym membership as a gift. From that moment, I knew I wanted to become a physical therapist. Over the past 25 years, I’ve immersed myself in all forms of movement—discovering yoga in college (eventually completing a 200-hour yoga teacher training), earning my degree in exercise science and a doctorate in physical therapy, and specializing in running mechanics. Ultimately, strength training is where I spend most of my time these days—and for several good reasons.

What is Strength Training?

Strength training, also known as resistance training, is a form of exercise where your body works against a challenging force. In simple terms, strength training places stress on your musculoskeletal system—bones, muscles, joints, ligaments, and tendons—so the body can adapt, strengthen, and grow more resilient. 

This resistance can come in many forms: traditional weights like barbells, dumbbells, and kettlebells; resistance bands; exercise machines; or even everyday items like your children or a bag of groceries. Sometimes, your own body weight is more than enough, depending on how you use it. For strength training to be effective, it needs to be consistent, appropriately challenging, and gradually progressive. 

Strength Training is Preventative Health Care

Many people know strength training is good for them, but they don’t always know where to start. What’s often overlooked are the numerous health benefits it provides beyond just building muscle.

Strength training supports bone health and lowers the risk of osteoporosis. It improves balance, reduces fall risk, and helps prevent serious injuries like hip fractures—especially in older adults. It also plays a role in maintaining a healthy body weight, boosting mental health, and improving overall quality of life.

The phrase “use it or lose it” absolutely applies to your musculoskeletal system. Your body adapts to the demands you place on it—whether that’s positive or negative. Too much stress too quickly, and you risk injury. I’ve seen this often in patients who jump into running or training without preparation—their bodies simply aren't ready for that load. On the flip side, doing too little also has consequences. Without regular movement and resistance, your body doesn’t get the message to stay strong.

As an orthopedic physical therapist, my training focuses on both preventing and treating musculoskeletal injuries. Strength training is a cornerstone of both. It helps reduce injury risk and is often the gold standard for managing a wide range of diagnoses. This is one reason I make strength training a regular part of my own routine—to help prevent the very issues I work with patients to overcome. Tendinopathy (often called tendinitis) is a great example. It’s a common condition that can affect different parts of the body and often results from a combination of inadequate strength in a muscle-tendon unit and exposure to repetitive or excessive forces. Strengthening these tissues helps them better withstand the demands of daily life and activity.

Preparing for my Next Phase of Life

As I approach the big 4-0, I find myself thinking more about aging and how to prepare for this next phase of life—including menopause. As we age, our bodies naturally undergo changes such as loss of muscle mass (sarcopenia) and decreased bone density (osteopenia or osteoporosis). Strength training is one of the most effective ways to combat these common changes and maintain health and vitality. Regular, progressive strength training helps buffer these changes. 

It’s not just about how I look—it’s about how I feel and function. I want to move through life with ease, carry groceries without a second thought, hike confidently, lift heavy things when needed, and one day, get down on the floor with grandchildren without hesitation. Strength training helps make all of that possible.

A Lifelong Investment

I’ve been exercising regularly for a long time, but I still take it slow. My goal is to maintain a sustainable habit that will keep me active for life. I understand why some people dive into exercise full force—they’re frustrated, eager to see change, and often unsure where to begin. Unfortunately, that approach can lead to injury and rarely leads to a habit that sticks.

To me, strength training is an investment in my future self. It helps me stay strong, resilient, and proactive in my health. Whether you’re new to it or have been training for years, it’s never too late to start—and to benefit.

As a busy mom and physical therapist, I aim to strength train about three days a week. Before having children, I would spend two hours at the gym after work each day, following a strict routine. Now, I hold myself accountable to those three days but am much more flexible about how I get it done. 

It might sound simple, but I have a nightly reminder on my phone that says, “What’s your exercise plan for tomorrow?” While I usually map out my week in advance—considering clients, workouts (which vary depending on season, weather, and how I feel), meetings, PTA duties, and household tasks—I’ve learned that taking things one day at a time helps me stay consistent. If my child wakes up sick, for example, I can pivot and still hit my goals.

Your body is meant to move—and move well. Strength training helps ensure it can do just that, now and decades from now.

How you can get started

If it’s been a while since you’ve exercised—or if you never have—it can be hard to know where to start. Begin with something simple. Just move in a way that feels enjoyable and slightly challenging. Low-intensity movement, like walking, is a great place to start. 

My biggest advice? Focus on building a consistent habit. Do it even when life is messy, even when it’s hard. That’s where the long-term benefit comes in. You’ll fall off track at times—we all do—but the key is learning how to get back on.

After having my first child, I remember feeling completely disconnected from my body. I had never experienced such a profound physical change. I remember thinking, “What if I never figure out how to exercise again?” I’m so thankful for all those years of movement because, although it was hard, I eventually found my way back to what I knew and loved: exercise.

Once you’ve built a foundation, you can start incorporating strength training. This can take many forms. Traditional gym machines are helpful because they often come with instructions and have a lower learning curve. Free-weight exercises like squats, deadlifts, and chest presses target multiple muscle groups and are extremely functional—but they require proper technique and carry a slightly higher risk of injury. That’s where guidance can be invaluable. A professional can help evaluate your movement patterns, teach proper form, and recommend a program tailored to your needs and goals.

Strength training is one of the best investments I’ve made in myself. It has shaped my health, my career, and my confidence. I encourage you to give it a try—for your present and future self.