Try these on for size:

• Get up off the ground without using your hands
• Put your sock and shoe on while standing on one leg
• Get up from a chair using one leg only

When you’re a young spring chicken, these tasks barely register. But as you approach the half-century mark, these once-simple movements start to feel… well, weirdly difficult. So what’s going on?

Why does this happen?

As we age, muscles naturally get weaker. Our bones also lose density, increasing the risk of osteopenia and osteoporosis — especially for post-menopausal women. This means movements that once felt effortless now place greater stress on muscles and joints that aren’t as robust as they used to be.

Your joints go through changes too. Over time, the smooth cartilage surface begins to wear down, contributing to osteoarthritis in the hips, knees, ankles and spine. Your sporting background will often determine where you notice it first:

• Played footy? → Hips & knees
• Lifelong basketballer? → Ankles
• Tennis or cricket? → Shoulders & lower back

As arthritis progresses, the joint surface becomes rougher and less efficient at absorbing force. The capsule and ligaments around the joint tighten and thicken, reducing movement and giving that familiar, frustrating morning stiffness.

But what can you do about it?

While it might feel like a runaway train — your knee is swollen, your thigh is looking like a matchstick — there is plenty you can do. And no, the answer isn’t to “just rest it and hope for the best.”
Strength training is the single most effective intervention for improving function and reducing pain in osteoarthritis. A little mobility work can help too, but strengthening is your bread and butter — your golden ticket back to moving with ease and confidence.
And here’s the good news:
Those muscles that have been on annual leave since 1983?
They’re absolutely salvageable.

For some people, a simple beginner resistance program is enough to kickstart progress.
Give this one a try:

But for others — especially where pain and swelling are involved — we need to get more specific. This means choosing the right exercise, at the right intensity, in the right range of motion, so you can strengthen the exact muscle groups that support your arthritic joint.
Reps, sets, frequency, and even where you feel the burn all matter. These variables are the difference between a knee that feels weak and unpredictable… and one that feels steady, strong, and dependable.

Ready to Get Stronger, Reduce Pain, and Move Better?

If everyday movements are starting to feel harder — or if you’ve been told you have osteoarthritis — you don’t have to figure it out alone.
Our GLA:D Program (for hip and knee osteoarthritis) and Bones & Brawn Program (for muscle + bone health) are designed specifically for people in their 50s, 60s and beyond who want to:

• Build strength safely
• Reduce pain and stiffness
• Improve mobility
• Boost confidence in everyday movement
• Stay active, independent and doing what they love

You deserve a body that keeps up with your lifestyle — not slows you down.