Joint pain is one of the most common reasons people reduce or stop exercising, especially as they age. 

Yet high-quality research consistently shows that strength training is one of the most effective ways to reduce joint pain, improve mobility, and support long-term function. 

Below are three of the strongest, well-designed studies demonstrating these benefits.

1. Tufts University Strength Training Trial — Knee Osteoarthritis

Sawyer et al., JAMA, 1997
 🔗 https://jamanetwork.com/journals/jama/article-abstract/411153

This landmark study followed older adults with knee osteoarthritis who completed a supervised strength program. Researchers found:

• 43% reduction in knee pain
• Improved walking speed
• Stronger quadriceps leading to better joint stability

This remains one of the most influential trials showing how targeted strength training can significantly reduce pain and disability.

2. IDEA Randomised Trial — Exercise for Knee Osteoarthritis

Messier et al., JAMA 2013
 🔗 https://jamanetwork.com/journals/jama/fullarticle/1719735

Following 454 adults with knee osteoarthritis, the study showed that progressive strength training led to:

• Reduced inflammation
• Better joint function
• Improved mobility
• Stronger muscles supporting smoother and more controlled movement

The findings highlight how even low-intensity strength work can meaningfully reduce joint pain.

3. Shoulder Strengthening vs Surgery Trial

Holmgren et al., BMJ 2012
 🔗 https://www.bmj.com/content/344/bmj.e787

Participants with shoulder impingement were assigned either heavy strength training or standard care. The strengthening group experienced:

• Significant reductions in pain
• Better functional outcomes
• Far fewer progressing to surgery (20% vs 63%)

This trial shows how strengthening stabilising muscles can reduce pain and prevent invasive interventions.

4. Collagen + Exercise: A Systematic Review on Joint Pain & Recovery

Khatri et al., Amino Acids, 2021
 🔗 https://pubmed.ncbi.nlm.nih.gov/34491424/

A 2021 systematic review analysed 15 randomised controlled trials on collagen peptide supplementation combined with exercise. Key findings:

• Hydrolyzed collagen peptides + exercise was most effective for improving joint functionality
• Multiple studies showed reductions in joint pain, especially in degenerative conditions
• Some improvements in body composition, strength, and recovery were observed
• Collagen increased collagen synthesis (particularly at 15 g/day)

Although mechanisms are still being studied, this review confirms that joint-focused exercise programs may be enhanced with targeted collagen supplementation, especially for individuals managing chronic joint pain.

For those wanting a combined approach, complete joint care products may support joint health alongside structured exercise.

Learn More About Strength Training for Joint Pain

For a deeper breakdown of how strength training reduces joint pain, this article provides further insight:

 👉 Strength Training for Joint Pain in Samford

If you’re considering a personalised program, an accredited exercise physiologist can assess your movement, joint health, and exercise history:

 👉 Exercise Physiologist — Propel Fit