Strength for mobility

Strength supports joints

Muscles absorb force so knees and hips aren't alone. Two short sessions weekly beat one exhausting weekend that triggers week-long soreness.

Sample session (~25 min)

• Warm-up: 3-min walk + arm circles
• Chair squat 3×8
• Hip hinge with light weight 3×8
• Counter row or band row 3×10
• Calf raise 3×12
• Dead bug 2×6 each side

Rest between sessions

48 hours between same muscle groups for most adults; walk on off days. Joint pain during sets that lingers—modify with PT.