Strength Training

Whatever your age, strength training is an activity that provides many health benefits for both men and women. Strength training can be done by people who are in good health, as well as by those who have health concerns — such as arthritis or chronic pain.

Combined with regular aerobic exercise, doing an activity like lifting weights two or more times a week can improve your mental, emotional and physical health.

Health Conditions That Benefit From Strength Training

Strength training is known to reduce the symptoms of several health problems and chronic diseases, such as:

  • Arthritis, including osteoarthritis
  • Back pain and other types of pain
  • Depression
  • Diabetes
  • Obesity
  • Osteoporosis

Benefits of Strength Training

While some of the benefits of strength training are for older men and women, it is never too early to start. The major benefits of strength training include:

  • Increased muscle strength. Without use, our muscles waste away as we age. Regular strength training can keep your muscles strong well into the post-retirement years. This can have a profound impact on your ability to function in your daily life.
  • Improved balance and reduced falls. Simple strength and balance training can improve your balance. This can reduce the risk of falling, which is a common problem for older people. Bone fractures from falls can lead to permanent disability and may even lead to death.
  • Stronger bones. Lifting weights or doing other types of resistance exercises puts stress on the bones. In response, the bones grow stronger (denser). This reduces the risk of bone fractures. Post-menopausal women, in particular, can benefit, because they lose 1 to 2 percent of their bone mass each year.
  • Weight control. Building muscle also increases how many calories you burn, because muscle tissue is very active. For this reason, strength training can boost your metabolism, which can help you lose weight or maintain a healthy weight.
  • Improved glucose control. Millions of Americans have type-2 diabetes, a condition that involves elevated levels of glucose in the blood. Left untreated, this condition can lead to heart or kidney problems, and even blindness. Strength training reduces the risk of these conditions by improving the glucose levels in the blood.
  • Better moods and sleep. Like aerobic exercise, strength training can improve your mood, self-confidence and self-esteem. In addition, regular exercise can help you sleep better. Together, these add up to a better overall quality of life.
  • Stronger heart muscle. The muscles of your arms and legs are not the only ones that benefit from strength training. Your heart will also grow stronger with exercise, which shows up as improved aerobic capacity. Even cardiac patients can benefit from doing this type of physical activity three times a week.

Strength Training Recommendations

It is never too early or too late to start a strength training program. Adults should aim for doing this as least two days a week. The exercises should work all the major muscle groups of the body.

Strength training often involves lifting weights. But other types of resistance exercises also work well — such as using exercise bands or doing bodyweight exercises, such as push-ups or crunches.

If you are physically inactive, have an existing health condition or have concerns about your health, check with your doctor before starting any exercise program.

Convenient Northside Location


1305 W. 96th Street Suite C
Indianapolis, IN 46260


317-580-9867


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Office Hours

Our 96th Street office is convenient to north Indianapolis, Nora, Carmel, and Zionsville.

Chiropractic Office Hours - Dr. Mary Jo Johnson

Monday:

10:30 am-6:30 pm

Tuesday:

8:00 am-4:00 pm

Wednesday:

10:30 am-6:30 pm

Thursday:

8:00 am-4:00 pm

Friday:

Closed

Saturday:

Closed

Sunday:

Closed

Therapeutic Massage Hours - Becky Troyer, CMT

Monday:

10:00 am-7:30 pm

Tuesday:

11:00 am-6:30 pm

Wednesday:

11:30 am-7:40 pm

Thursday:

10:30 am-6:30 pm

Friday:

Special appointment only.

Saturday:

Closed

Sunday:

Closed

Lily Rigby, CMT

Monday:

11:00 am-8:00 pm

Tuesday:

10:20 am-7:00 pm

Wednesday:

11:00 am-8:00 pm

Thursday:

10:20 am-7:00 pm

Friday:

Closed

Saturday:

Closed

Sunday:

Closed

Location

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Testimonials

Reviews By Our Satisfied Patients

  • "Dr. Johnson is an amazing chiropractor and an amazing woman. Her staff is great, everyone is kind and there to be of service. Dr. Johnson will help you get your whole wellness life together, and will do it with kindness and care. I would send anyone here."
    Mr. K.
  • "Fantastic people doing great work in this office. I have had back pain since my mid-20's. The chiropractic work helped, but then Kurt was able to help me figure out I had a wheat intolerance that was the root cause of my problems. If you are looking for a great support system for your health needs, look no further!"
    Jeff C.
  • "I love this place!!!  I had never been to a Chiropractor before, i thought they were scary, with all the old school treatment.  Dr. Johnson is the best, her treatment plan has worked for me, i was a mess when i first went there, i suffered for months with the pain in neck, upper back and shoulders, starting the treatment on 5/25/2019.  i am so much better now!Her staff is also friendly and kind, and very knowledgeable, her front desk receptionist, Emily, is the best also!  Thank you all so much!"
    Kim K.
  • "Thank you Dr. Johnson - your gentle and holistic approach to chiropractic care and wellness is greatly appreciated. Your work and that of your wellness team is among the best!"
    R.D. Indianapolis /Indianapolis, IN

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