How 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 Foundation 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 health benefits of strength training.
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 Foundation 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!
Return to PT at Foundation Therapy!
Miss feeling your best? Come back to Foundation Therapy and let us help you get there—schedule your appointment today!
Make This Year Your Healthiest One Yet!
Did you make a health-related New Year’s resolution this year? Whether going to the gym twice a week or eating more fruits and vegetables, these resolutions always start with the best intentions–but often fizzle out by Valentine’s Day.
This year, why not have the Foundation Therapy physical therapists help you reach your health goals? Schedule an appointment today so we can help you get healthy in the new year. We’ll…
- Conduct a comprehensive physical assessment to pinpoint areas of weakness and/or impairment.
- Help you set realistic and attainable health goals.
- Show you how to make the most of that new gym membership.
- Provide tips for healthy, delicious meals.
- Suggest strategies for integrating more movement into your day-to-day life.
Call today to kickstart your journey toward good health and wellness!
January Word Scramble
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aoceeibrtln
seaeynwr
sneuoloirt
iplcmosy
orkrfsiwe
Answer Key
hibernation
celebration
new years
resolution
olympics
fireworks
Patient Spotlight:
“Thank you, Foundation Therapy for being the best..
Foundation Therapy and their employees have been the best at helping me get back on both feet. I’m walking with aid when I did not think I would this far along. I still have a far piece to go, but everyone is so friendly and helpful. This is the best therapy experience I’ve ever had, and I hope I get to continue to make progress and get back to a more normal walk or gait.”
— Pamela S.
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Exercise of the Month
DUMBBELL FRONT RAISE
Stand tall with a dumbbell in each hand, arms resting in front of your thighs and palms facing your body. Keeping your arms straight (but not locked), slowly raise both arms in front of you to shoulder height. Pause briefly, then lower back down with control.
3 Sets, 10 Reps. (Materials needed: dumbbells)
Enjoy This Holiday Recipe!
Cranberry Sparklers Mocktail
Celebrate the season with this refreshing Cranberry Sparklers Mocktail, bursting with festive flavor and fizzy fun. It’s the perfect guilt-free way to toast any occasion and delight your taste buds!
- 1 cup cranberries (thawed if frozen), plus more for garnish
- 1/4 cup sugar
- 1/2 teaspoon orange bitters
- 1 750-ml bottle sparkling non-alcoholic dry wine, chilled
- Seltzer, chilled, for topping
Directions:
Muddle the cranberries with the sugar in a small bowl until the cranberries are in small bits and the sugar is dissolved. Strain into a large liquid measuring cup and stir in the bitters. (This can be done a day ahead; cover and refrigerate.)
For each drink, add 1 ounce of the cranberry mixture to a glass filled with ice. Top with about 4 ounces sparkling wine and a splash of seltzer. Garnish with cranberries.
Staff Spotlight:
Andrew Munoz, PTA
Born in California and raised in Texas, Andrew is passionate about helping others and advocating for patients, especially those who may not have a voice of their own. He believes in treating everyone with respect and lives by the golden rule.
As a Physical Therapist Assistant, Andrew enjoys treating a wide range of diagnoses, with special interests in Total Knee and Hip Arthroplasties, Parkinson’s disease, and stroke (CVA) recovery. He also takes pride in helping patients navigate the insurance authorization process so they can stay focused on healing.
Andrew says the best part of Foundation Therapy is the team. “We support each other like family and work together to give every patient the best care possible.”
Andrew’s Favorite Condition to Treat
“I like treating total knee replacements because I get to work with patients from the ground up and watch them regain their confidence.”
Favorite Quote
“The only thing we have to fear is fear itself.”
Cub-O (Orienteering Event)
When: Starts Friday, January 2, 2026, at 7:00 PM.
Where: Sid Richardson Scout Ranch, Boy Scout Road, Bridgeport, TX.
Details: The 25th anniversary of this large orienteering event, involving outdoor exploration and competition for participants in the Scouting movement.
Chili Cook Off & Live Music by Kevin Polk
When: Friday, January 23, 2026, from 4:00 PM to 9:00 PM (chili judging at 7:30 PM, music 6 PM to 9 PM).
Where: Marker Cellars, 1015 Halsell Street, Bridgeport, TX.
Details: A chili cooking competition with an entry fee ($10, registration via email required) and live music.
Refer a Friend
Our purpose at Foundation Therapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
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Meet Our Team
Chris Hicks
Owner / PT
Kelli Smith
Supervising Clinician/PT
Ali Martinez
Office Manager
Sandra McDonald
Insurance Verification and Authorization Specialist
