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WELLNESS NEWSLETTER 2026
How Strength Training Can Improve Your Health
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WELLNESS NEWSLETTER
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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. FREE Screening + 10% off Dry Needling We are offering a special promotion on our dry needling services. Schedule your FREE screening today and get 10% off dry needling. Get on our schedule ASAP as appointment slots are limited. Scan the QR Code to get scheduled!
JANUARY 2026
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At APEX 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 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.
BRIGHTON: 810.295.2309 CALL US TO GET STARTED TODAY!
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. SARCOPENIA: A QUICK DIVE There’s no denying that aging causes a host of physical and mental changes. One of the more significant of these is a decrease in muscle mass. For most people, it begins in their 30s and 40s, then jumps into high gear in their 60s. Age-related muscle mass loss happens to everyone to some extent. However, some people suffer loss of muscle mass, strength, and endurance to such a degree that it severely compromises their ability to be physically active. This condition is known as sarcopenia. Symptoms, Causes, and Effects Sarcopenia primarily stems from the effects of aging and, as such, primarily affects people 60 years or older. Certain risk factors can make it more likely that you develop sarcopenia, including the following:
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.
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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 APEX 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! Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm, https://onlinelibrary.wiley.com/doi/ abs/10.1002/ejp.1796, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/ https://www.ncbi.nlm.nih.gov/ books/NBK560813/, https://www.physio-pedia.com/Sarcopenia • A sedentary lifestyle • Chronic diseases, including diabetes and kidney disease • Inadequate protein • A decline in certain bodily functions related to building muscle People with sarcopenia lose their muscle mass more quickly than those who don’t, which leads to muscular weakness and overall frailty. This, in turn, can negatively affect your quality of life. You may… • Lose stamina more quickly • Have difficulty with mobility, including walking or climbing stairs • Have poor balance and be more likely to fall • Find daily activities more difficult How APEX Physical Therapy Helps with Sarcopenia The good news is that you can manage sarcopenia with a few simple lifestyle changes, namely regular physical activity and improved nutrition. These factors can also help prevent sarcopenia or delay its progression. However, remember that some muscle mass loss is just part of getting older. What’s not an inevitable part of aging, however, is losing mobility and independence. Our physical therapists can help keep you active well into old age!
BRIGHTON: 810.295.2309 CALL US TO GET STARTED TODAY!
PATIENT SUCCESS
"The best place for orthopedic healing. Hands on care not just to joints but to the person whose joints are causing pain. One on one care by a great staff of competent physical therapists followed by appropriate joint and muscle strengthening." - M.H.
5 HEALTH TIPS FOR THE NEW YEAR 1. Shop Well For Yourself. It is more important than ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2.Schedule Your Exercise. Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No. You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4.Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non- food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.
NEW YEAR GLOW SMOOTHIE BOWL
Ingredients: • 3/4 c water • 1 heaping cup frozen mango chunks • 1/3 c packed avocado • 1/2-in piece peeled ginger, or to taste • 1 c packed fresh baby spinach • 1 small clementine, peeled
• 3 ice cubes • 1/2 tsp matcha green tea powder (optional) • Diced fresh mango • Granola of choice • Raspberries, blueberries, and/or strawberries • Hemp hearts • Clementines, segmented and chopped
Instructions: Add the water into a high-speed blender followed by the rest of the smoothie bowl ingredients. Blend on high until smooth. Pour into a bowl and add toppings as desired. Serve and enjoy! If fresh berries are out of season, feel free to use frozen or swap them with banana slices for your topping.
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