Why Strength Matters in Parkinson's

When most people hear "strength training," they picture bodybuilders, heavy barbells, or someone trying to build bigger muscles. But for someone living with Parkinson's, resistance training isn't about becoming the strongest person in the gym. It's about maintaining the strength and confidence to continue doing the things that matter most like getting out of a chair without using your hands, carrying groceries, climbing stairs, keeping up with grandchildren and reducing your risk of falls. The cool part? Science supporting strength training for Parkinson's continues to grow.

What does the research show?

Parkinson's naturally affects movement. Over time it can contribute to symptoms like muscle weakness, slower movement (bradykinesia), reduced balance, difficulty standing from a chair, increased fall risk etc.

While exercise doesn't cure Parkinson's, resistance training can help slow the loss of physical function and improve many of these symptoms. Studies have found that consistent strength training can improve:

• muscle strength

• walking speed

• balance

• mobility

• confidence with daily activities

• overall quality of life

Some research even suggests exercise may support brain health by increasing the production of proteins called neurotrophic factors, such as BDNF (brain-derived neurotrophic factor). Think of these as "fertilizer" for your brain. They help support communication between nerve cells, promote learning and adaptation and may help the brain become more resilient. While researchers are still learning exactly how this influences Parkinson's over the long term, it's another exciting reason to keep moving.

You don't have to lift super heavy

One misconception is that strength training means deadlifting hundreds of pounds. That’s not true at all. Resistance simply means your muscles are working against some form of load. That could be:

• your own body weight

• resistance bands

• dumbbells

• machines at a gym

• kettlebells

• even standing up from a chair repeatedly

If the exercise challenges your muscles and you gradually become stronger over time, you're strength training.

A simple full-body routine

Aim for 2-3 sessions each week, allowing a day of recovery between sessions. Some great exercises include:

Lower body

• Sit-to-stands

• Squats to a chair

• Step-ups

• Leg press

• Calf raises

Upper body

• Seated row

• Chest press or push-ups against a wall

• Shoulder press

• Bicep curls

• Tricep extensions

Core

• Bird dogs

• Dead bugs

• Farmer carries

• Standing marches

Start with one or two sets of 8-12 repetitions using a weight that feels challenging by the last few reps while still allowing good technique.

Remember, the goal isn't to exhaust yourself every workout. It's simply to become a little stronger over time. Maybe this month you can do one more repetition, use a slightly heavier resistance bands, add five pounds to a machine or even just stand from the chair a little easier. Those small improvements absolutely add up over months and years.

One of my favorite sayings is: “We don't exercise because we got old. We exercise because we'd like to stay capable as we get older.” So, every squat, row, trip to the gym and every repetition is an investment in your future independence. None of this needs to be perfect. You just have to keep giving your muscles and brain a reason to adapt.