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Strength Training Can Improve Your Health
In the past, many people associated strength training with oiled-up, musclebound bodybuilders — and, as such, decided strength training wasn’t the workout for them. But that idea couldn’t be farther from the truth!
In a way, we get it. Strength training can be incredibly intimidating if you’re coming at it cold: you have to grapple with unfamiliar equipment, uncertainty about proper lifting techniques, and confusion about which exercises to perform. But once you find your footing, strength training is one of the best things you can do for your overall health and wellness.
At IMG Physical Therapy, we want to help make strength training accessible to all, regardless of age, health history, or ability level. To help you see the many benefits of strength training, we thought we’d share the stories of two patients: Alisha and Michelle.
Both of these patients are ordinary women in their late 50s. Neither were hardcore athletes. But both discovered the benefits of strength training for health.
Alisha: A New Hobby in Middle Age
Alisha first came to see us after she injured her back while working in the garden. Like most older people, Alisha’s muscle mass had been steadily decreasing, and the resulting weakness had ultimately led to her injury.
We provided her with a customized treatment plan, including dedicated strength training focused on Alisha’s core and back. She was surprised by how much she enjoyed the exercises, including how great she felt after completing them.
As her rehabilitation neared completion, Alisha asked her physical therapist for more information about strength training. She had heard it was an important piece of osteoporosis prevention, something that had been in the back of her mind since the condition ran in her family.
We were more than happy to help Alisha out. Her therapist helped her develop a general strength training program using barbells and dumbbells. He walked her through each exercise, assessed her lifting form, and guided her on gradually increasing intensity.
The result? Alisha found a new hobby. She became an avid weightlifter, hitting the gym three times a week. Even better, she restored some of her lost muscle mass, and her garden activities became easier over time.
Michelle: A Resistance to Resistance Training
Michelle had developed osteoarthritis in her hips in her mid-50s. Although the pain wasn’t severe, she did find herself becoming less active than she’d prefer. Eventually, she contacted us for help managing and slowing her condition.
Regular exercise is one of the best ways to manage osteoarthritis pain, but Michelle was nervous about doing anything too strenuous — including strength training. She was especially wary of anything involving heavy weights.
However, strength training is an important piece of osteoarthritis management. Strong muscles stabilize and support the impacted joints, helping to relieve pressure (and symptoms).
Michelle’s physical therapist was sympathetic to her concerns, especially since low-impact exercises are generally better for people with osteoarthritis. To that end, she suggested Michelle start with a daily walking regimen, which would help get her used to physical activity while still building some muscle strength and endurance.
After a few weeks, Michelle’s therapists started her on simple bodyweight exercises that wouldn’t put too much pressure on her knee joints. They weren’t as difficult or painful as Michelle feared, and she eventually decided she wanted to add a little more resistance after all.
But she didn’t go all in with heavy barbells, as Alisha had. Instead, Michelle used a blend of resistance bands and light dumbbells. Her therapist provided the necessary guidance — and before Michelle knew it, she was performing strength training routines twice a week.
The result? Less pain and stiffness from Michelle’s arthritis meant more mobility and an easier time running errands, doing chores, and spending time with her loved ones.
How Will Strength Training Benefit You?
Good health means different things to different people. At IMG Physical Therapy, we focus on improving your overall function so you can do the things in your life that matter most. Whether you want to kickstart an intense strength training program (like Alisha) or simply ensure you’re meeting the CDC’s recommendation of 2 days of muscle strength work a week (like Michelle), we’ve got you covered.
Call us today to get started on your strength training journey!
Asking for a New Year’s Favor:
Hello all of our loyal readers! It is 2025. I cannot believe it has been 25 years since Y2K. My children would have no idea what that even stands for. How can that be? I am sure many of you have the same thoughts. This is the time where many people make their New Year’s Resolutions. Have you made yours yet? Any bets placed on how long you or a family member can keep to these resolutions? My personal one is going to be to read for 15 minutes a day. That means 15 minutes less of phone time. That should benefit everyone, hopefully. What is yours? Feel free to email or text us your resolutions!!!
Eric, Denise, Ruth, Deb, and the girls all want to thank you so much for all the success you have brought to us in 2024. It was a tough year for our office losing 2 amazing and dynamic providers. Eric and I had to remember what it was like 25 years ago, running around the office like PTs in their 20s. We couldn’t be busier. The biggest issue we are having as an office is trying to make sure we can see all the patients that want to come for help. Until last year we prided ourselves in getting new patients in the door in 48 hours of their first contact with our office. I would really like to get back to that as soon as possible. That brings me to our Office New Year’s Resolution. Hiring 1-3 more Providers (Part-time or Full-time) in 2025.
Here is the request for a favor and how you can help us out: Do you know any family members, friends, neighbors, or past therapists, that you may have worked with before, who would be great fit for what we do here? If so, AWESOME! If you could pass onto them that we are looking for amazing therapists to help all of you get back to normal without medication, injections, and surgery. If you give out our name and that person sets up an interview you will be awarded an AMAZING prize as a thank you. If the person interviews for a part-time position (PTA or PT) you will be given a package of 6 laser visits to use yourself or to gift to a friend/family member. If you refer a person who interviews for a full-time position (PT or PTA) you will be given a package of 10 laser visits. The best part is that they don’t even have to be offered or accept the job. As long as they interview, you will get the referral prize. It is our job to convince them that they have found the job that they have been looking for all this time.
We really appreciate all you have done for us. Without all of you, we could not stay in business. Hopefully we will be around for at least another 15 years! Have a great 2025. Set a realistic resolution and have someone hold you accountable. Looking forward to seeing some of you again this year!
Patient Spotlight
“I came to IMG PT with pain in my left arm and loss of strength in my left hand. After treatment, I recovered from the pain and was free of pain medications. I have regained most of the strength in my left hand. Still have a little more to go. But I have excellent progress to date.” —Timothy F.
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NEW YEAR’S RESOLUTIONS
A New Year’s resolution is a promise or commitment made by an individual to themselves, and it can be anything from a pledge to stop smoking to a promise to lose weight.
Achieving your goals takes time, patience, and determination. It also requires you to set realistic goals that you know that you can work towards.
Setting a resolution for the New Year is a great way to set yourself up for success. Resolutions give you direction and help you get things done. But how do you set a resolution? What if the resolution is too hard to achieve? What if you don’t know what your resolution should be?
It’s essential to start with small achievable goals that will lead to bigger ones.
Pick a goal that will bring you joy. If your resolution brings you a sense of accomplishment or happiness, you’re more likely to stick with it.
Good luck completing your resolutions this year! Our team at IMG Physical Therapy is confident in your ability to hit your goals. If your goals are to get healthier, stronger, more active, or free from those aches and pains, we can help. Contact us today and make 2025 your year to conquer those resolutions!
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Exercise of the Month
Chair Plank
Start by standing in front of a chair. place your forearms on the chair and step your feet back, lowering your hips until your body is in a straight line with your abdominals braced. Hold for 30 seconds.
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