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Our user asked: "Hello! I am wondering if one's goal from a resistance training regimen is reduced neck, back, and knee pain, should one aim for muscle hypertrophy or muscle endurance (and presumable greater capillary density around the joint)? My joint pain is not injury related (I haven't torn anything), but due to long hours of sitting for work/study, my joints have often ached in the past (I know that posture also plays a big role in this). Several months ago I began a circuit-training routine (general body, with an emphasis on the core muscles) and I've definitely noticed a marked improvement. Now I am wondering should my goal be more weight and fewer reps or less weight and more reps? Does joint health come from more muscle around the joint or more blood vessels? Thanks so much!"
Ask a PT Response: "There are many factors to consider. Strength deficits exisiting in an area will generally require higer loads to achieve desired strength. Age will play a factor as well with older individuals performing less weight and higher reps. For younger individuals if bulking up is not the main goal performing a routine which you have described along with lighter weight and higher reps should achieve the desired effect. Joint health comes from sufficient strength of muscles around the joint to not only absorb forces but to protect the joint as well. Other factors to consider are mechanics/posture, stability, normanl range of motion, and good somatosensory and proprioceptive awareness around the jont. Here is a link to a very informative article describing this topic: http://www.fitness.gov/publications/digests/resistance.pdf - http://www.fitness.gov/publications/digests/resistance.pdf "
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